Flex Diet Podcast

This week's episode of The Flex Diet Podcast is a special co-broadcast with Dr. Lonnie Lowery and Iron Radio. We come to you live from the annual International Society of Sports Nutrition conference. From the surprising revelation that creatine is illegal for individuals under 18 in New York, shared by Guillermo Escalante, to the debunking of common misconceptions about creatine, this episode is packed with the latest information on dietary science. 

We discuss the potential benefits of creatine for kids and pregnant women and emphasize the importance of accurate safety data and validating study materials. We also shed light on the prevalent issue of low energy availability among athletes, exploring the balance between dietary intake and metabolic rate. Tune in for this and much more!

Sponsors:

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

Episode Chapters:

• (0:00:00) - Sports Nutrition Conference Highlights and Insights
• (0:07:28) - Effects of GLP-1 Agonists on Appetite
• (0:13:55) - Nootropics and Anabolism in Nutrition
• (0:20:11) - Sleep, Diet, & Muscle Anabolism Effects
• (0:30:14) - Sleep Science Advancements and Data Analysis"
• (0:41:43) - Creatine Research Findings and Applications
• (0:46:32) - Creatine Loading and Probiotic Research
• (1:00:19) - Enhanced Physiques and Deuterated Caffeine
• (1:06:20) - Elite Masters Athletes and Research Findings
• (1:11:19) - Nutrition Challenges for Older Athletes

Flex Diet and Iron Radio Podcast Episodes You May Enjoy:

• Flex Diet Podcast Episode 239: Exploring the Science Behind Dieting Strategies with Dr. Bill Campbell
• Iron Radio: Creatine and Sleep, Botanicals, Developing Grit

Iron Radio Episodes:

• Youtube: https://www.youtube.com/@Lonman07

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

Full info on the Flex Diet Cert at   https://miket.me/fdc​​

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 bring you an exciting special announcement: the Flex Diet Certification Course is open now from June 17 to June 24, 2024. Discover a comprehensive system designed to optimize body composition, muscle gain, and strength without sacrificing health.

This certification uniquely blends metabolic flexibility and flexible dieting, featuring eight crucial interventions: protein, fats, carbohydrates, meats, micronutrition, keto, sleep, and exercise. Each intervention is distilled into a one-hour technical lecture, balancing research-based knowledge with practical application. I also emphasize the importance of coaching leverage to ensure these interventions are effectively and client-friendly implemented.

Sponsors:

• Flex Diet Certification open June 17 to June 24, 2024: https://flexdiet.com/
• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%

Episode Chapters:

• (0:00:00) - Flex Diet Podcast Special Announcement
• (0:07:09) - Calories and Visceral Fat
• (0:18:17) - Exercise and Visceral Fat Reduction

Flex Diet Podcast Episodes You May Enjoy:

• Episode 136: Flex Diet, Phys Flex, Metabolism and Nutrition Research for Compound Performance - Jeb and Dean Interview Dr Mike T Nelson
• Episode 150: Flex Diet Cert, carbs vs fat for fuel and performance, metabolic flexibility, aerobic zones & more

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 Kristi Storzchuk, a PhD candidate in muscle physiology at Queens University, and I discuss her research on high-intensity interval training, mitochondria, glucose, lactate, and metabolic flexibility. This episode provides an in-depth look at the latest insights and findings from her work, offering a comprehensive understanding of metabolic flexibility and its implications for nutrition and recovery.

Sponsors:

• Flex Diet Certification to open June 17, 2024: https://flexdiet.com/
• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%

Episode Chapters:

• (0:00:00) - Deep Dive Into Metabolic Flexibility
• (0:14:08) - Fasting and Metabolic Pathways in Humans
• (0:27:16) - Fasted Exercise and Metabolic Adaptation
• (0:42:24) - Defining Mitochondrial Biogenesis and Function
• (0:47:16) - Mitochondria, Fat Oxidation, and Exercise Physiology
• (0:55:20) - Carbs Impact on Lactate Threshold
• (1:04:29) - Metabolic Flexibility and Research Challenges

Flex Diet Podcast Episodes You May Enjoy:

• Episode 232: Beyond the Fitness Hype - The Real Significance of Autophagy for Fitness and Longevity with Dr. Kurt Escobar: https://miketnelson.com/episode-232-beyond-the-hype-the-real-significance-of-autophagy-with-dr-kurt-escobar/
• Episode 176: Metabolic Flexibility, Goal-Setting, and Violent Consistency with Adam Glass: https://miketnelson.com/metabolic-flexibility-goal-setting-and-violent-consistency-with-adam-glass/

Connect with Kristi:

• Kristi's Instagram: https://www.instagram.com/krististoroschuk/
• Kristi's Website: https://krististoroschuk.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 this episode of the Flex Diet Podcast, where we shift gears from our usual fitness discussions to explore becoming a better fitness writer. With writer and editor Chris Colucci, we emphasize the importance of writing skills in effectively conveying fitness knowledge across multiple platforms, including social media, newsletters, and videos. 

Chris shares his professional insights, touching on the role of AI in writing and the current state of writing abilities. We also offer practical tips and resources for those wanting to enhance their fitness writing skills.

Sponsors:

• Check out Chris's top 4 tips for new writers in the fitness space:  https://miketnelson.com/flex4.
• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Flex Diet Certification to open June 17, 2024: https://flexdiet.com/

Episode Chapters:

• (0:00:00) - Becoming a Better Fitness Writer
• (0:06:21) - The Power of Writing in Fitness
• (0:19:18) - Effective Writing and Editing Strategies
• (0:27:02) - Tips for Effective Editing and Collaboration
• (0:31:21) - Effective Communication in Fitness Industry
• (0:42:48) - Choosing Writing Models for Fitness Trainers
• (0:51:05) - The Role of AI in Writing

Flex Diet Podcast Episodes You May Enjoy:

• Episode 150: Balancing Art and Algorithm in Fitness Content Creation with Shane McLean of Muscle and Fitness Mag
• Episode 259: Building a Fitness Brand Through Personal Stories and Strategic Marketing with Dr. Dan Pope

Connect with Chris

• The Write Spotters: https://thewritespotters.com/
• Chris's Instagram: https://www.instagram.com/thewritespotters/
• YouTube: https://www.youtube.com/@TheWriteSpotters

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  and my guest, Alli Fahrenbach, on the Flex Diet Podcast this week as we break down the evolving landscape of female fitness and confront the lingering myths that keep many women from embracing strength training. We discuss the nuances of body composition, progressive overload, and the misleading pursuit of scale weight that can sabotage genuine progress. 

If you've ever wondered how to translate the discipline from the world of figure and physique competition into your everyday fitness routine, this discussion sheds light on practical, transformative strategies that prioritize fat loss and muscle building over the scale.

Sponsors:

• Check out Alli's top 4 tips specifically for females to improve body comp:  https://miketnelson.com/flex4.
• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Flex Diet Certification to open June 17, 2024: https://flexdiet.com/

Episode Chapters:

• (0:00:00) - Female Fitness Trends and Lessons
• (0:05:53) - The Confusion Surrounding Nutrition and Training
• (0:18:55) - The Complexity of Nutrition Discussed
• (0:23:51) - The Importance of Basic Health Habits
• (0:35:12) - The Importance of Quality Sleep
• (0:40:48) - Optimizing Lifestyle for Better Sleep
• (0:48:36) - Navigating Complex Client Expectations and Goals
• (0:55:23) - Strength Training Power and Progress

Episodes You May Enjoy:

• Episode 266: Health Beyond the Gym with Expert Advice on Wellness and Aging From Ashleigh VanHouten
• Episode 200: How to Coach Clients From Athletes to Gen Pop Using Macros and More: An interview with Eve Guzman

Connect with Alli:

• AFS Coaching: https://www.alli-fitness.com/
• Revive Wellness: https://www.revivewellness.health/
• Alli's Instagram: https://www.instagram.com/allisonfahrenbach

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, and my guest, Ashley VanHouten, as we dive into the intricacies of women's health and fitness in this latest installment of the Flex Diet Podcast. We discuss goal setting and the delicate balance between achieving optimal body composition and embracing a healthy lifestyle. Ashley brings her expertise to the table, sharing insights on how living by the ocean has influenced her fitness routines and overall well-being. 

Listen in as we talk about how to structure training and nutrition programs specifically tailored to support longevity, lean body mass gains, and fat loss.

Sponsors:

• Check out Ashleigh's top 4 action items for women to improve their body composition:  https://miketnelson.com/flex4.
• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Flex Diet Certification to open June 17, 2024: https://flexdiet.com/

Episode Chapters:

• (0:00:00) - Women's Health and Fitness Discussion
• (0:12:20) - The Importance of Movement and Fitness
• (0:20:36) - Fitness Consistency and Aging Concerns
• (0:32:23) - Mindset Shift in Fitness and Nutrition
• (0:36:47) - Prioritizing Health and Fitness Goals
• (0:48:36) - Post-Competition Nutrition and Psychology
• (0:57:04) - Empowering Fitness Education and Programs
• (1:03:09) - Setting Goals and Achieving Success

Episodes You May Enjoy:

• Episode 158: Extreme Diets in Fitness - From Carnivore to Keto - How to Find What's Right for You: An interview with author Ashleigh VanHouten
• Episode 111: My Plant Medicine Experience w Ayahuasca and Kambo in Costa Rica

Connect with Ashleigh VanHouten:

• Ashleigh's Instagram: https://www.instagram.com/themusclemaven/
• Website:  https://ashleighvanhouten.com/
• It Takes Guts: https://ashleighvanhouten.com/pages/book
• Muscle Maven Radio: https://podcasts.apple.com/us/podcast/muscle-science-for-women/id592596408

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

On this episode of the Flex Diet Podcast, we unlock the transformative power of flow states with insights from the remarkable Brandon Day. We navigate the challenge-skills balance and reveal how to transform everyday tasks into peak experiences. Our discussion peels back the layers of this mysterious optimal state of consciousness, where everything just 'clicks,' and performance soars. 

From the significance of time dilation and the neuroscience of alpha and theta brainwave patterns to practical tips for harnessing this state in your life, we cover it all. Whether you're a coach, athlete, or anyone looking to enrich your daily experience, this episode is a treasure trove of valuable strategies.

Sponsors:

• Check out Brandon's top 4 tips for finding flow more often:  https://miketnelson.com/flex4.
• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Flex Diet Certification to open June 17, 2024: https://flexdiet.com/

Episode Chapters:

• (0:00:00) - Flow State
• (0:08:12) - Characteristics and Neuroscience of Flow State
• (0:20:57) - Exploring Flow in Extreme Sports
• (0:31:30) - The Power of Flow States
• (0:38:01) - Finding Flow
• (0:46:28) - Finding Flow and Rhythm in Activities

Episodes You May Enjoy:

• Episode 224: Mastering Sports Psychology for Gym Success with Mona Pretorius
• Episode 167: The Psychological Benefit of Learning to Do Hard Things with Akshay Nanavati of Fearvana

Connect with Brandon Day:

• Beat Burnout: https://neuroflowcoaching.com/2024-burnout-replay
• Flow Cycle + Neuro Training: https://www.neuroflowcoaching.com/2024-flow-cycle-replay
• Download Brandon's 6 non-negotiables: https://neuroflowcoaching.com/
• Instagram: https://www.instagram.com/neuroflowcoaching/
• Facebook: https://www.facebook.com/neuroflowlive/

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 on the Flex Diet Podcast this week as Dr. Phil Batterson and I unpack the critical role of aerobic fitness in sculpting your physique. Discover how enhancing your aerobic base can not only boost muscle strength and cut down fat but also significantly improve recovery times and stress management. Listen in as we explore a case study that demonstrates the transformative power of aerobic training for a lifter's rowing performance. For those wondering how to hit the sweet spot of VO2 max without veering into the territory of endurance specialization, stick around for expert insights tailored for the "average meathead."

Sponsors:

• Check out Phil's optimal VO2 max recommendation for recovery and longevity:  https://miketnelson.com/flex4.
• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Flex Diet Certification to open June 17, 2024: https://flexdiet.com/

Episode Chapters:

• (0:00:00) - Improving Body Composition With Aerobic Fitness
• (0:06:09) - Conflicts of Interest in Training Industry
• (0:13:19) - Navigating Biases and Marketing Strategies
• (0:18:32) - Creating and Selling Online Courses
• (0:30:45) - Podcasters Discuss Human Development and Physiology
• (0:42:31) - Maximizing Adaptation With Minimal Training
• (0:48:31) - Aging and Fitness Resilience
• (1:01:02) - Confusion and Solutions in Health Recommendations
• (1:04:14) - Importance of Sub Max Testing
• (1:14:44) - Optimizing Training Programs for Athletes
• (1:21:30) - Performance Testing and Fitness Measurement
• (1:31:52) - Training Zones and Heart Rate Drift
• (1:45:00) - Maximizing VO2 Max Training Effectiveness
• (1:51:07) - Training Principles and Performance Optimization
• (1:56:08) - Tracking Fitness Progress Without Daily Testing
• (1:59:11) - Sports Physiological Testing and Analysis

Episodes You May Enjoy:

• Episode 138: Why Everyone Benefits from Aerobic Training - Even Meatheads
• Guest Podcast: How to Build a Killer Cardiovascular System w/Dr. Mike T Nelson, Anders Varner, Doug Larson and Travis Mash

Find Dr Phil Batterson:

• Instagram: https://www.instagram.com/criticalo2/

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, as we explore the fascinating world of GLP-1 agonists like Wegovy with diabetes education expert Christa Rymal. We discuss the nuances of these weight loss drugs, their benefits, and potential drawbacks, especially in relation to diabetes management and off-label uses.

Christa's insights provide a deeper understanding of how these medications work beyond glucose control, their impact on appetite, and the critical need for monitoring in prescribed use. We also contemplate the future of health and wellness models that might integrate these drugs and the significant role fitness professionals can play in this evolving landscape.

Sponsors:

• Tecton exogenous ketone drink: https://tectonlife.com/ DRMIKE to save 20%
• Flex Diet Certification - sign up to be notified when the course opens.

Episode Chapters:

• (0:00:00) - Weight Loss Drugs
• (0:11:18) - Impact of GLP-1s on Health
• (0:20:51) - The Impact of Obesity and Medication
• (0:34:18) - Mitigating Lean Muscle Mass Loss
• (0:46:25) - Challenges of Healthy Habits in Society
• (0:50:40) - Weight Loss With GLP-1 and Lifestyle
• (0:59:41) - Exploring Weight Loss Alternatives and Strategies
• (1:07:07) - The Power of Movement in Health
• (1:10:45) - Aging, Health, and Longevity Discussion

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

Find Christa:

• Instagram
• The Points Retreat

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