Flex Diet Podcast

Join me, Dr Mike T Nelson, on this week's episode of the Flex Diet Podcast as Dr. Catrina Fabian and I delve into comprehensive pelvic floor health. We discuss pelvic floor dysfunction, postpartum recovery, neuromuscular control, and the importance of functional muscle assessments. 

Our discussion covers key topics like visceral massage, fascial connections, and the impact of jaw tension on pelvic health. Learn expert tips on breathing, hydration, stress management, and non-surgical treatment options and discover how to improve joint mobility, address overactive pelvic floor muscles, and enhance overall well-being. 

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

• 03:08 Welcome Dr. Katrina Fabian
• 04:32 Understanding Pelvic Floor Dysfunction
• 08:19 Core and Pelvic Floor Mechanics
• 16:42 Fascia and Its Role in Pelvic Health
• 31:40 Personal Injury Experience
• 32:06 Role of Physical Therapists
• 32:54 Visceral Massage Insights
• 36:25 Fascial Connections and Techniques
• 39:58 Breathing and Pelvic Floor Health
• 43:41 Scar Tissue and Microcurrent Therapy
• 47:10 Research and Clinical Practice
• 48:43 Practical Tips for Pelvic Health
• 54:55 Conclusion and Contact Information 

Flex Diet Podcast Episodes You May Enjoy:

• Episode 267: Demystifying Women’s Fitness and Nutrition with Alli Fahrenbach 
• Episode 224: Mastering Sports Psychology for Gym Success with Mona Pretorius

Connect with Dr. Fabian

• Instagram
• Website

Get In Touch:

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

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Join me, Dr. Mike T Nelson, on the Flex Diet Podcast as Dr. David Church and I delve into anabolic strategies, nutrition, and fitness. This episode covers various topics, including exercise, protein, essential amino acids, and balancing hypertrophy with performance training. 

Get insights on lifting techniques, injury prevention, recovery strategies, and the cognitive benefits of exercise. Additionally, explore the role of ultra high protein diets, plant-based protein comparisons like beef vs. Impossible Burger, and innovative protein supplements. 

Packed with personal anecdotes and the latest research, this episode aims to provide valuable knowledge for anyone looking to enhance their muscle growth and overall health without compromising well-being. 

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

• 01:48 Discussion on Anabolic Training
• 02:06 Balancing Hypertrophy and Performance
• 03:47 Training Adjustments with Age
• 04:13 Recovery Techniques and Anecdotes
• 15:38 Challenges of Maintaining Fitness During PhD
• 22:27 Building Effective Training Systems
• 40:03 The Sleep Patterns of High Achievers
• 40:37 Exploring Whey Protein and Essential Amino Acids
• 42:14 Military Study on Protein Intake During Energy Deficit
• 44:48 Oxidation of Amino Acids in Energy Deficit
• 48:58 Practical Applications of High Protein Diets
• 50:55 The Role of Essential Amino Acids in Muscle Growth
• 01:02:32 Vegan and Plant-Based Protein Considerations
• 01:10:53 The Impossible Burger Study
• 01:17:04 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 238: Exploring Muscle Protein, Testosterone, and Exercise with Dr. David Church
• Episode 286: Exploring Gender Differences in Exercise and Nutrition with Dr. Katie Hirsch

Connect with Dr. Church:

• X (formerly Twitter)
• Instagram

Get In Touch:

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

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Phys Flex Cert full details below 

https://miketnelsons.samcart.com/products/physiologic-flexibility-certification-oct-2024/

Here today I also explores the balance between eustress and distress in physical training and recovery, emphasizing effective stress management for optimal performance.

This includes insights on heat adaptation strategies, including when to retain or dump heat for maximum benefits.  You will learn about practical tools for monitoring performance, such as the Concept2 PM5, and alternative methods like cold water immersion and saunas. You must understand the framework of physiology and once you do, then you can play and set up your own protocols. 

00:18 PhysFlex Certification Closing Announcement

01:06 Eustress vs. Distress Model

03:27 Temperature Regulation and Performance

03:58 Experimenting with Cold Water Immersion

05:40 Measuring Performance and Recovery

07:46 Understanding the Eustress Model

08:18 Heat Adaptation Strategies

10:41 Advanced Training Modalities

11:57 Practical Tips and Psychological Aspects

13:47  Certification Details

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Join me, Dr. Mike T. Nelson, on the Flex Diet Podcast this week with Dr. Jonathan Chung, an expert in chiropractic neurology and upper cervical care, to explore the intricate world of breathwork. This episode dives deep into the neurology of breathing, heart rate variability (HRV), and recovery techniques.

Learn about various breathing practices, including HRV biofeedback, resonance frequency breathing, and the Wim Hof method, and discover how they can improve cognitive and physical performance, manage anxiety, and enhance CO2 tolerance.

Dr. Chung also shares his personal journey and practical advice on selecting breathwork methods tailored to individual needs, emphasizing the balance between parasympathetic and sympathetic responses. We touch on advanced topics like hypoxia training, hyperbaric oxygen therapy (HBOT), and their applications in clinical and athletic settings.

Sponsors:

• Physiologic Flexibility Certification: https://miketnelsons.samcart.com/products/physiologic-flexibility-certification-oct-2024/
• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Flex 4: Dr Chung's top 4 breathwork takeaways: https://miketnelson.com/flex4/

Episode Chapters:

• 00:29 Guest Introduction: Dr. Jonathan Chung
• 01:08 Promotions and Announcements
• 02:11 Deep Dive into Breathing and HRV
• 04:59 Dr. Chong's Personal Health Journey
• 10:17 Breathwork Techniques and Benefits
• 17:23 Advanced Breathwork and Clinical Applications
• 27:04 Exploring Hypoxic Training
• 30:56 Exploring Hyperoxia and Hypoxia Training
• 33:23 Hyperbaric Oxygen Therapy: Clinical vs. Athletic Use
• 38:10 CO2 Tolerance and Breathwork Techniques
• 42:23 Breathwork for Anxiety and Performance
• 48:59 Advanced Breathwork Practices and Applications
• 53:19 Final Thoughts and Recommendations 

Flex Diet Podcast Episodes You May Enjoy:

• Episode 245: Breath, Endurance, and the Art of Athletic Longevity with Bo Sandoval 
• Episode 215: Breathing, Heart Rate, and HRV: An Interview with Dr. Scotty Butcher, The Strength Jedi

Connect with Dr Chung:

• Instagram: https://www.instagram.com/drjonathanchung/
• Twitter: https://x.com/drjonathanchung
• Keystone Clinic: https://chiropractorwellington.com/
• Carrick Institute Neuroscience of Breathwork: https://carrickinstitute.com/programs/neurology-primer-neuroscience-of-breathwork/

Get In Touch:

• 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 introduce the Physiologic Flexibility Certification, a comprehensive course designed to enhance recovery and resilience. I summarize the 4 pillars of the course: temperature regulation, pH balance, energy sources and breathing. 

I also discuss the importance of integrating these systems to improve performance and resilience and address common misconceptions. The course is available from October 14th to October 21st, 2024. Tune in for insights into advanced aspects of nutrition, exercise, and recovery and how these can be applied to improve stress management and overall health.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

• 00:23 Physiologic Flexibility Certification Announcement
• 01:08 Course Design and Overlapping Systems
• 03:54 Four Pillars of Physiologic Flexibility
• 05:18 Importance of Systems in Physiology
• 08:20 Practical Applications and Examples
• 13:09 Course Details and Conclusion

Get In Touch:

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

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Join me, Dr. Mike T Nelson, on today's episode of the Flex Diet Podcast with coach Joel Jamieson. Joel shares insights from his journey with the Omega wave system and discusses his creation of the Morpheus app. You'll learn how HRV can be used to optimize training, especially in conjunction with aerobic fitness. 

This episode explores the role of steady-state aerobic training versus high-intensity workouts and the importance of individualizing training protocols based on HRV outcomes. We also discuss the significant variation in physiological responses among elite athletes. 

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Flex 4: Dr Mike's top 4 HRV tips: https://miketnelson.com/flex4/

Episode Chapters:

• 00:15 Guest Introduction: Joel Jameson
• 01:05 Physiologic Flexibility Certification Announcement
• 03:06 Exploring Exogenous Ketones
• 04:33 HRV and Omega Wave System Origins
• 05:21 Early Experiences with HRV
• 12:35 Insights from Using Omega Wave
• 18:52 Genetic Variability in Athletic Performance
• 26:30 Anecdotes of Elite Athletes
• 31:11 Understanding Individualized Training
• 31:25 HRV and Training Interventions
• 32:55 The Importance of Enjoyable Recovery
• 34:02 Developing BioForce and Morpheus
• 36:50 Challenges and Insights in HRV
• 46:50 Aerobic Fitness and Training Balance
• 53:47 Future of Morpheus and Final Thoughts 

Flex Diet Podcast Episodes You May Enjoy:

• Episode 215: Breathing, Heart Rate, and HRV: An Interview with Dr. Scotty Butcher, The Strength Jedi 
  Episode 108: Top 3 Common Body Composition Mistakes and How To Use Heart Rate Variability (HRV) To Solve Them

Connect with Joel:

• 8 Weeks Out: https://8weeksout.com/
• Instagram: https://www.instagram.com/coachjoeljamieson/

Get In Touch:

• 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'm joined by Dr. Katie Hirsch, an assistant professor at the University of South Carolina. We delve into the potential differences between how men and women should approach exercise and nutrition. Dr. Hirsch shares her extensive research on protein synthesis, metabolic flexibility, and the effects of hormones on physical performance. 

We also discuss the practical implications of studies on fasting, keto diets, and creatine supplementation for women. Additionally, Dr. Hirsch offers insight into training adaptations relative to the female menstrual cycle and addresses the unique challenges faced by women during perimenopause and menopause. 

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Flex 4: Dr Hirsch's top four exercise-related interventions for women: https://miketnelson.com/flex4/

Episode Chapters:

• 00:30 Introducing Dr. Katie Hirsch
• 01:01 Differences in Exercise Physiology Between Genders
• 01:57 Practical Applications and Anecdotal Evidence
• 02:50 Ketone Supplements and Their Benefits
• 04:20 Interview with Dr. Katie Hirsch Begins
• 04:52 Challenges in Studying Female Physiology
• 06:15 Metabolic Flexibility and Gender Differences
• 18:23 Menopause and Metabolic Dysregulation
• 26:33 Hormone Replacement Therapy and Menopause
• 29:19 Fasting and Keto Diets for Women
• 37:04 The Pressure of Body Image on Women
• 37:23 Training According to Female Cycles
• 38:08 Practical Challenges in Cycle-Based Training
• 39:59 Tracking Symptoms and Adjusting Training
• 47:25 Nutrient Timing and Protein Importance
• 52:25 Creatine and Supplementation for Women
• 01:01:11 Research Gaps and Future Directions
• 01:08:41 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 267: Demystifying Women’s Fitness and Nutrition with Alli Fahrenbach
• Episode 266: Health Beyond the Gym with Expert Advice on Wellness and Aging From Ashleigh VanHouten

Connect with Dr Hirsch:

• University of South Carolina: https://sc.edu/study/colleges_schools/public_health/faculty-staff/hirsch_katie.php
• Instagram: https://www.instagram.com/katie.hirsch_phd/

Get In Touch:

• 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 Flex Diet Podcast as I sit down with Austin Stout to discuss the balance between performance and health, especially in high-level competitive athletes, powerlifters, and bodybuilders. We delve into the importance of integrating health into performance routines, the ramifications of frequent competitions, and strategies to maintain health while pushing athletic limits.

We also touch on how lab testing, HRV, mental health, and finding balance through recreational activities are key components in an athlete's journey. Austin shares his expertise in working with elite competitors and the general population, emphasizing the significance of recovery and the sustainability of performance over time. 

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters

• 00:15 Guest Introduction: Austin Stout
• 01:05 Integrating Health and Performance
• 01:36 The Extremes of Competitive Sports
• 02:58 Functional Health in Bodybuilding
• 07:36 Genetics and Adaptations in Athletes
• 11:04 Challenges in Female Competitors
• 14:59 Addressing Health Issues in Athletes
• 17:31 Stress Management and Recovery
• 22:59 Balancing Identity and Health
• 29:18 High-Level Athletes and Adversity
• 30:27 Adversity in Everyday Life
• 31:43 Fear vs. Difficulty in Training
• 33:43 The Importance of Recovery
• 37:54 The Role of Data in Training
• 42:56 Psychological Factors in Performance
• 48:33 Wrapping Up and Final Thoughts 

Flex Diet Podcast Episodes You May Enjoy:

• Episode 165: Health, Sports Performance and Longevity Medicine: Dr Rick Cohen with Dr. Mike T Nelson 
• Episode 198: The role of hormones in health and exercise performance: An interview with Mike Mahler

Connect with Austin:

• Instagram: https://www.instagram.com/austinst8/
• Integrated Muscle and Health: https://integrated-muscle.com/

Get In Touch:

• 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, Dr. Mike Lane, Associate Professor at EKU, and I explore the science and practice of progressive overload and training modulation. We discuss strategies for enhancing muscle performance and body composition, emphasize the importance of consistent training, and consider genetic factors in fitness. Dr. Lane shares insights on balancing academic research with real-world application, offering valuable tips for graduate students and fitness professionals. 

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

• 00:20 Meet Dr. Mike Lane
• 00:37 Progressive Overload Explained
• 01:52 Ketones and Cognitive Function
• 03:39 Reintroducing Dr. Mike Lane
• 04:20 The Importance of Progressive Overload
• 07:08 Training Consistency and Intensity
• 07:51 Periodization in Training
• 09:52 Genetics and Training Adaptations
• 11:40 Training Volume and Individual Differences
• 24:20 Frequency and Volume in Training
• 29:27 Quality of Work and Intensity Modulation
• 41:03 Understanding Metabolic Stress in Exercise
• 41:10 Teaching Exercise Physiology: Insights and Anecdotes
• 42:58 The Mental and Physical Challenges of High-Intensity Training
• 51:09 The Impact of Aerobic Conditioning on Work Capacity
• 54:29 Louie Simmons and the Westside Barbell Training Philosophy
• 59:19 Adapting Training Techniques for Different Athletes
• 01:06:57 Concluding Thoughts and Practical Advice 

Flex Diet Podcast Episodes You May Enjoy:

• Episode 272: Mastering Strength and Body Composition with Paul Oneid: Strategies for Peak Performance 
• Episode 237: Demystifying Body Composition Testing with Dr Grant Tinsley and Dr Eric Helms

Connect with Dr. Lane:

• Instagram: https://www.instagram.com/mikelanephd/
• Eastern Kentucky University: https://www.eku.edu/honors/lane/

Get In Touch:

• 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 dive deep into the world of sleep enhancement and stress reduction with Dr. Dan Cohen from Soltec Health. We discuss the company's innovative magnetic device designed to improve sleep quality and reduce stress.

Dr. Cohen explains the science behind how Earth's magnetic fields can influence our autonomic nervous system and how this passive device can enhance deep sleep, recovery, and overall health. The episode also covers heart rate variability, the importance of deep sleep, and practical tips for better sleep hygiene. 

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.
• Sleep Magnet by Soltec Health: use the code DRMIKE to save money at checkout.

Flex 4: Dr. Cohen's top  4 tips for better sleep at night

Episode Chapters:

• 02:01 Introducing Dr. Dan Cohen and Soltec Health
• 02:53 Personal Experience with Soltec Health Device
• 03:47 Deep Dive into Sleep and Stress
• 10:38 The Evolution of the Nervous System
• 13:37 Heart Rate Variability and Frequency Analysis
• 21:18 Developing a Personalized Wearable Device
• 28:06 Exploring Hibernation and Human Sleep
• 32:26 The Role of Ghrelin and Leptin in Sleep and Weight Regulation
• 33:26 Exploring Sympathetic and Parasympathetic Responses
• 34:47 Understanding the Device and Its Mechanism
• 35:24 The Science Behind Earth Magnets and PEMF
• 41:13 Impact of Deep Sleep on Health and Aging
• 43:37 Improving Sleep Quality with Technology
• 50:38 The Importance of REM Sleep and Sleep Cycles
• 54:19 Enhancing Neuroplasticity for Better Sleep
• 56:29 Napping and Stress Reduction Features
• 58:32 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 273: Unlocking Better Sleep: Insights and Strategies from Dr. Chris Perry
• S2_EP_47: Tools to Down-Regulate in Response to Stress, an interview with Rick Alexander

Get In Touch:

• 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