Flex Diet Podcast

• Sam's background
• Metabolic testing
  • What's the purpose?
  • What's the benefit of having the information?
• What health markers should we pay attention to?
• Calorie tracking
• Weight measurements
• What tests are useful
• Interpreting results
• Fasting insulin vs. C Peptide
• Thoughts on testosterone levels
• Other tests Sam uses
• What happens when things don't add up?
• GI tests
• Anything new on the horizon?
• FInd Sam Miller on IG
• Sam Miller Science
• Sam Miller Science Podcast on iTunes

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more.

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

It's just me, Dr. Mike T Nelson, on today's episode of the Flex Diet Podcast. I share some updates and reflections from my coaching and training journey. I also recount my experience at the Coach Catalyst Super Coach Meeting Summit, a fantastic event that blended presentations on training, business, and mindset and offered a great opportunity to connect with fellow coaches and enthusiasts.

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:

• (0:00:00) - Coaching and training update
• (0:04:17) - The No. 1 career question I get
• (0:10:24) - The value of a Mentor
• (0:12:33) - Timeline for the Flex Diet and Phys Flex Certifications enrollment periods, plus a brief overview 

Flex Diet Podcast Episodes You May Enjoy: 

• Episode 197: The Ultimate Guide to Online Fitness Business Do’s and Don’ts – An Interview with Chris and Eric Martinez 
• Episode 216: Building a successful online fitness coaching business: An Interview with Aaron Straker

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 the Flex Diet Podcast as I flip the script and have my good friend and client, Dan Churchwell, take over the reins to interview me about his incredible weight loss journey. Listen in as Dan shares his background, growing up active in the Black Hills of South Dakota, and his struggle with weight gain from puberty despite being an avid mountain biker and competitive swimmer.

We discussed how he lost over 60 pounds and reduced his medications from six to one. This episode offers valuable tips and principles for anyone looking to improve their own health and fitness and for trainers aiming to help their clients achieve similar success.

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:

• (0:00:00) - Dr. Mike's Weight Loss Success Interview
• (0:13:56) - Nutrition Awareness and Protein Intake
• (0:26:15) - Empowering Clients Through Self-Navigation
• (0:29:48) - Personalized Journey to Sustainable Weight Loss
• (0:34:17) - Benefits of Simplified Exercise and Nutrition
• (0:38:36) - Daily Movement for Health and Productivity
• (0:50:31) - Debunking Myths About Creatine 

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 244: Mindful Consumption and Exercise Insights with Jovi and Evita from Joviita Lifestyle

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 the Flex Diet Podcast for an engaging "Ask Me Anything" session where I address a wide range of listener questions accumulated over recent months. Listen in as I recount my visits to Dr. Jeremy Schmoe, a functional neurologist, to address my unique visual processing challenge. 

I share insights on intermittent fasting and sauna safety. Drawing inspiration from Brad Pilon's Eat Stop Eat method, I discuss my preferred fasting approach for body composition and stress the importance of gradual adaptation. This episode also provides updates on my summer projects, including my collaboration with Coach Cal Dietz on the Triphasic II book and my upcoming book on metabolic flexibility with co-author Gianna.

For those interested in training and nutrition, particularly for perimenopausal women, I explore how individualized plans can address common challenges such as higher stress levels and lower aerobic capacity. The discussion also covers the benefits of exogenous ketones in managing hunger and energy levels. Lastly, I share my thoughts on using AI for writing and content creation, while addressing common gym pet peeves. 

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:

• 00:47 Introduction to Ketone Esters
• 03:49 Functional Neurology
• 11:50 Intermittent Fasting Insights
• 14:04 Sauna Use and Fertility
• 15:41 Kiteboarding and Personal Records
• 19:30 Current Training Regimen
• 27:48 Training Schedule and Goals
• 28:47 Training Women in Perimenopause and Menopause
• 31:50 Exogenous Ketones and Their Benefits
• 35:39 Using AI for Content Creation
• 39:43 Gym Rules and Etiquette
• 44:52 Kambo Experience 
• 50:23 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 241: A New Perspective on Brain Health with Dr. Shaun Kornfeld
• Episode 114: How To Be More Robust and Antifragile with Cold Water Immersion and Sauna: The Barbell Model of Phys Flex

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 the Flex Diet Podcast as I explore the pros and cons of GLP-1 agonists like Wagovi and Ozempic with Dr. Chris Morrissey, a fitness professional and general surgeon. Dr. Morrissey shares his unique insights on the benefits and potential risks of these medications, along with his top recommendations for optimizing results and mitigating risks. 

We also discuss the challenges of training in extreme heat, sharing personal experiences and tips for acclimatization, and compare notes on how our bodies adapt to varying temperatures, with a preference for cold-weather training.

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:

• (0:00:00) - Medications and Training in the Heat
• (0:09:04) - Physician Training and GLP-1 Agonists
• (0:14:17) - Medications and Gallbladder Issues
• (0:22:52) - Appendicitis, Intestinal Issues, and Medications
• (0:35:30) - Risk and Consequences of Medications
• (0:40:25) - Potential Consequences of Weight-Loss Medications
• (0:52:22) - Monitoring Progress and Motivation Through Data
• (0:56:53) - Concerts and Music Talk 

Flex Diet Podcast Episodes You May Enjoy:

• Episode 140: 3 Common Health Procedures You Need To Know About with Dr Chris Morrissey
• Episode 263: Lifestyle, Longevity, and the Future of GLP-1 Agonist Use in Wellness with Christa Rymal

Connect with Chris:

• Instagram: https://www.instagram.com/themorrisseymovement33/
• Website: https://www.m9maximumperformance.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

Today's Flex Diet Podcast Episode is a re-broadcast of a great conversation I had with Dr. Ryan Greene and Dr. Andy Galpin about peptides for performance and recovery, who can use them, how they're regulated, and more. Check it out!

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/.

Topics Discussed:

• Dr. Greene's background and creation of Monarch Club
• Dr. Galpin's background and interest in human performance
• Barbell Shrugged episode for reference.
• What are peptides and how are they different from HGH and Testosterone?
• Why haven't we heard much about peptides?
• What are the problems with self-medicating?
• Can professional athletes use peptides?
• Peptides for recreational athletes?
• What Dr. Greene uses
• Cost
• Suggestions for general population
• Using before surgery
• More peptides for peak performance
• Any other uses or contraindications?
• Use of niagen?
• Dr. Green on Instagram
• Dr. Galpin on Instagram on Youtube

Dr. Greene is D.O. (an osteopathic physician) specializing in human performance, sports medicine, nutrition, and cutting-edge recovery methods. Dr. Greene’s principal belief is that integrating a constantly collaborative, holistic, evidence-based practice amongst health and wellness practitioners is crucial for an individual’s sustained success.

Dr. Greene is the principal medical advisor at Monarch Athletic Club in West Hollywood, the first private, sustainable health and wellness facility delivering traditional training services combined with physician-directed, evidence-based integrative medical intervention. Check them out at https://www.instagram.com/monarchclubs.

Dr. Andy Galpin is a Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in muscle physiology- how do you increase strength, hypertrophy, and endurance performance. He has published numerous studies and works with several elite-level athletes across many sports, from UFC fighters to Olympic weight lifters. Check out all of his info below. http://www.andygalpin.com/

Optimizing sleep for athletes and high performers | Absolute Rest

https://www.absoluterest.com/

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. The course is open for enrollment until midnight April 11, 2022.

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 the Flex Diet Podcast as I explore the world of aerobic conditioning for combat athletes with Strength Coach James Tognarini from Frontline Conditioning. We'll uncover various conditioning protocols tailored for Brazilian Jiu-Jitsu (BJJ) and mixed martial arts (MMA) athletes, sharing specific interval setups and principles that can benefit anyone lifting weights and seeking to improve their aerobic fitness. 

Our discussion also highlights the shift from traditional training methods to more scientifically informed approaches in combat sports.

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:

• (0:00:00) - Aerobic Conditioning for Combat Athletes
• (0:07:23) - Enhancing Combat Athlete Training Techniques
• (0:17:17) - Training for Energy Systems
• (0:20:06) - Optimizing Combat Athlete Conditioning
• (0:25:01) - Aerobic Base and Performance Monitoring
• (0:32:46) - Wearable Heart Rate Monitoring Accuracy
• (0:40:36) - Daily Aerobic Training for Recovery
• (0:45:16) - Interval Training Strategies for Combat Athletes
• (0:50:18) - Energy System Training Methods
• (1:00:27) - Interval Training Methods and Progression
• (1:09:12) - Interval-Based Training Strategies for Athletes
• (1:17:23) - Cold Water Immersion for Recovery
• (1:25:10) - Human Thermal Regulation & Adaptation
• (1:36:58) - Practical Approaches to Athletic Training
• (1:40:02) - Learning for Advancement in Strength Training

Flex Diet Podcast Episodes You May Enjoy:

• Episode 264: Finding Your Aerobic Sweet Spot for Peak Health with Dr Phil Batterson: https://miketnelson.com/episode-264-finding-your-aerobic-sweet-spot-for-peak-health-with-dr-phil-batterson/
• Episode 138: Why Everyone Benefits from Aerobic Training - Even Meatheads: https://miketnelson.com/why-everyone-benefits-from-aerobic-training-even-meatheads/

Connect with James:

• Sign up to The Five-Point Weekly Newsletter: https://facebook.us16.list-manage.com/subscribe?u=9b580d4989a362175c2b3de7d&id=fa5f192142
• Instagram: https://www.instagram.com/james.tognarini/
• Facebook: https://www.facebook.com/James-Tognarini-Strength-Coach-ND-Kin-258711874328770/

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 the Flex Diet Podcast for an interesting conversation with PhD candidate Nathan Serrano about his groundbreaking review study published in the American Journal of Physiology, Endocrinology, and Metabolism. We explore the intricate ways muscle fiber types, specifically slow-twitch and fast-twitch fibers, impact metabolism and function, particularly in individuals with obesity. 

Nathan sheds light on the role of intramuscular triglycerides in carbohydrate metabolism and insulin signaling and the differences between untrained individuals and athletes. We also touch on his research into muscle protein synthesis and how it varies between obese and healthy populations, along with insights from his collaboration with Dr. Andy Galpin.

Sponsors:

• Check out Nathan's top 4 recommendations for untrained individuals with poor metabolic health:  https://miketnelson.com/flex4.
• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%

Episode Chapters:

• (0:00:00) - Muscle Fiber Phenotype and Metabolism
• (0:12:29) - Muscle Fiber Types and Changes
• (0:24:54) - Muscle Fiber Types and Metabolism
• (0:32:02) - Exercise, Metabolism, and Muscle Fiber Types
• (0:43:56) - High-Intensity Training and Cardiac Development

Flex Diet Podcast Episodes You May Enjoy:

• Episode 203: Mind, Muscle, and Metabolism: An interview with Dr. Jade Teta from Next Level Human
• S2 Ep 16: Protein, Metabolism and Research: Interview with Eric Williamson from Unlocked Fitness

Connect with Nathan:

• Instagram: https://www.instagram.com/_nate_serrano_/
• X: https://x.com/Nathan_Serrano

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 the Flex Diet Podcast as I welcome Dr. Chris Perry, a distinguished researcher and coach from Rapid Health Optimization, to discuss the fascinating world of sleep research. Listen in as we discuss topics like standard sleep hygiene, the impacts of sleep restriction, and the intriguing U-shaped curve related to sleep duration risks. 

Dr. Perry offers invaluable insights into the challenges faced by shift workers and military personnel, sharing practical strategies to improve sleep quality based on both academic research and real-world coaching experience.

Sponsors:

• Check out Dr Perry's top 4 action items to improve your sleep:  https://miketnelson.com/flex4.
• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%

Episode Chapters:

• (0:00:00) - Sleep Research and Strategies for Improvement
• (0:14:06) - Individual Variability in Sleep Needs
• (0:25:07) - Understanding Sleep Restriction for Improved Sleep
• (0:28:38) - Enhancing Sleep With Restriction Therapy
• (0:32:43) - Challenges of Shift Work and Sleep
• (0:39:47) - Exploring Stress and Sleep Relationships
• (0:49:16) - Neurological Solutions for Sleep Issues

Flex Diet Podcast Episodes You May Enjoy:

• Episode 129: Why Telling Your Clients to Sleep More Is Horrible Advice
• Episode 266: Health Beyond the Gym with Expert Advice on Wellness and Aging From Ashleigh VanHouten

Connect with Dr Perry:

• Instagram: https://www.instagram.com/drcperry001/
• Rapid Health Optimization: https://rapidhealthreport.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

Join me, Dr Mike T Nelson, on the Flex Diet Podcast as I welcome Paul Oneid to discuss all things strength and body composition. We explore the intricacies of developing strength, emphasizing its role as a skill-specific measurement of output.

Listen in as we discuss the importance of task-specific practice and how different athletes may require varied training approaches based on their unique physiological traits. Paul shares insights on central nervous system fatigue, the necessity of customized training protocols to achieve peak strength, and much more.

Sponsors:

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

Episode Chapters:

• (0:00:00) - Improving Strength and Body Composition
• (0:11:52) - Adjusting Taper Lengths for Different Lifts
• (0:18:36) - Optimizing Performance Through Training Strategies
• (0:27:44) - Fine-Tuning Meet Performance Strategies
• (0:34:54) - Muscle Mass and Strength
• (0:48:02) - Maximizing Strength Training Complexity for Progress
• (0:59:19) - Optimizing Training for Strength Gains
• (1:09:23) - Balancing Priorities and Training Goals

Flex Diet Podcast Episodes You May Enjoy:

• Episode 215: Breathing, Heart Rate, and HRV: An Interview with Dr. Scotty Butcher, The Strength Jedi
• Episode 149: Strength, Hypertrophy and Training Research Update from the REC Conference by Discover Strength 2022

Connect with Paul:

• Instagram: https://www.instagram.com/pauloneid/?hl=en
• YouTube: https://www.youtube.com/watch?v=ea0BohqScfA

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