Flex Diet Podcast

Join me, Dr. Mike T Nelson, on the Flex Diet Podcast as I reconnect with my good friend and kettlebell virtuoso, Steve Cotter. Listen in as Steve and I reminisce about the early days of kettlebell training and how his dedication to this craft has evolved alongside the fitness industry. 

With a focus on longevity and peak performance, Steve's insights on the most effective kettlebell exercises are invaluable, whether you're aiming to enhance your body composition and athletic prowess or manage pain. Plus, discover how Steve, at the spry age of 54, embodies the principles he teaches through his own impressive fitness journey.

Sponsors:

• For Steve's top 4 recommendations for longevity, go to https://miketnelson.com/flex4..
• Tecton: note- new link! https://tectonlife.com/ DRMIKE to save 20%

Episode Chapters:

• (0:00:00) - Kettlebell Training With Steve Cotter
• (0:12:22) - Power Endurance Benefits of Kettlebells
• (0:15:32) - Benefits of Kettlebell Training
• (0:21:33) - Kettlebell Training for Bone Health
• (0:36:58) - Importance of Physical Education for Youth
• (0:45:11) - Embracing Discomfort for Growth

Find Steve:

• Instagram

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 for a captivating discussion with Dr. Mike Malloy, where we unpack the significance of carbohydrates for elite athletes. Listen in as we debunk common myths about carbs being inherently fattening and instead highlight their crucial role in not just enhancing performance but also in improving body composition.

Dr. Malloy brings the conversation to life with concrete examples from top CrossFit competitors, showing the impressive amounts of carbohydrates they consume and how this high intake supports their rigorous training and competitive success. Whether you're a coach or an athlete aiming to optimize your nutrition strategy, this talk sheds light on the surprising variability in dietary needs and offers valuable insights tailored for high-performance lifestyles.

Sponsors:

• Get a Free Sample Pack of all LMNT Flavours with your first box at  http://drinklmnt.com/mikenelson (automatically applied at checkout)

Episode Chapters:

• (0:00:00) - Athletes' Carbohydrate Needs and Performance
• (0:07:48) - Athlete Nutrition and Caloric Needs
• (0:14:51) - Caloric Needs and Macronutrient Calculation
• (0:28:23) - Understanding HRV and Athlete Performance
• (0:34:41) - Building Trust With Athletes Through Communication
• (0:40:01) - Navigating Expectations in Athletic Performance
• (0:49:31) - Nutrition for Elite Athletes
• (0:57:40) - Elite Athlete Training Physiology and Nutrition

Episode you may enjoy:

Episode 107: Peak Week: How to Look Lener by Manipulating Water, Carbs, Salt, and More with Guillermo Escalante

Episode 206: Advanced Recovery Tactics  and More: An Interview with elite athlete coach Justin Kavanaugh

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 I welcome the incredibly knowledgeable Ben Brown to the Flex Diet Podcast. Listen in as Ben, a seasoned coach with dual master's degrees in clinical nutrition and exercise physiology, unpacks the secrets to running a thriving online nutrition and fitness business. We tackle everything from the challenge of breaking down scientific jargon into digestible advice for clients to the real-world costs of pursuing ambitious fitness goals. We also highlight the importance of setting realistic expectations and how we navigate the trade-offs of intense fitness regimes for sustainable health.

Flex 4 Takeaways:

For Ben's top 4 takeaways, go to https://miketnelson.com/flex4.

Sponsors:

• Get a Free Sample Pack of all LMNT Flavours with your first box at  http://drinklmnt.com/mikenelson (automatically applied at checkout)

Episode Chapters:

• (0:00:00) - Health and Fitness Coaching Insights
• (0:11:26) - Navigating the Challenges of Self-Employment
• (0:19:15) - Navigating Sacrifice and Realistic Expectations
• (0:29:59) - Client Success Through Realistic Goals
• (0:37:56) - Realistic Coaching for Long-Term Progress
• (0:46:28) - Nutrition and Fitness Coaching Insights
• (0:51:22) - The Evolution of Fitness Coaching

Episodes you may enjoy:

• Smart Nutrition Made Simple Podcast with Ben Brown: How to Use Stress to Our Benefit with Mike T. Nelson, PhD
• Flex Diet Podcast Episode 207: Driving client progress with effective nutrition and coaching: An interview with Aram Grigorian
• Flex Diet Podcast Episode 201: Coaching clients to look and feel their best: An interview with Lacey Dunn, R.D.

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 insightful journey as we navigate the often-overlooked business aspects of physical therapy and fitness training with Dr. Dan Pope. Together, we peel back the layers of crucial skills that extend beyond our technical expertise, such as marketing, communication, and managing an online presence. For those in the industry, this episode is a treasure trove of knowledge, covering everything from opening your own practice to mentoring the next generation of therapists.

Sponsors:

• Get a Free Sample Pack of all LMNT Flavours with your first box at  http://drinklmnt.com/mikenelson (automatically applied at checkout)
• Friends of Mike, create an account and get 25% off your first order of Tecton: https://blog.tectonlife.com/ambassador/dr-mike-t-nelson/

Episode Chapters:

• (0:00:00) - Business of Physical Therapy and Fitness
• (0:12:04) - Navigating Self-Help Books & Marketing
• (0:19:53) - Navigating Success in Fitness Industry
• (0:24:55) - Audience Size and Impact in Business
• (0:34:02) - Effective Email Marketing Strategies in Business
• (0:41:25) - Selling Strategies on Social Media
• (0:50:33) - The Power of Podcasting and Courses
• (0:56:23) - Marketing Strategies and Future Trends
• (1:01:44) - Course Creation and Sales Strategies
• (1:05:15) - Keys to Success in Online Business

Episodes you may enjoy:

• Episode 234: Navigating the Fitness Industry’s Business Landscape with Luka Hocevar
• Episode 216: Building a successful online fitness coaching business: An Interview with Aaron Straker
• Episode 197: The Ultimate Guide to Online Fitness Business Do’s and Don’ts – An Interview with Chris and Eric Martinez

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, we dive into the complex world of protein—its impact on aging, sustainability, and diet patterns. We break down the science behind protein's recommended daily allowance, explore the environmental footprint of different protein sources, and debate the merits of plant versus animal proteins for muscle health. We also discuss the 'muscle full effect' and the urgent need for research into whole foods. Furthermore, we explore sustainable practices in food production, championing the use of alternative proteins and reducing waste, and wrap up on the needs of the aging and addresses muscle health.

Sponsors:

• Get a Free Sample Pack of all LMNT Flavours with your first box at  http://drinklmnt.com/mikenelson (automatically applied at checkout)
• Friends of Mike, create an account and get 25% off your first order of Tecton: https://blog.tectonlife.com/ambassador/dr-mike-t-nelson/

Episode Chapters:

• 00:19 Special Guest Dr. Paul Morgan: A Deep Dive into Protein and Aging
• 02:35 Sponsor Spotlight: LMNT Electrolyte Supplement
• 05:19 Dr. Paul Morgan's Journey: From Sports Science to Protein Research
• 09:12 The Complex World of Protein: Debates, Recommendations, and Social Media Challenges
• 32:09 Navigating the Plant vs. Animal Protein Landscape
• 42:30 The Complexities of Protein Nutrition and Aging
• 42:57 Adapting Protein Intake for Travel and Exploration
• 44:31 The Debate on Plant-Based Diets and Muscle Health
• 46:18 Nutritional Considerations in Aging and Clinical Populations
• 51:36 The Environmental Impact of Animal vs. Plant-Based Diets
• 52:20 Exploring Sustainable Protein Sources and Global Nutrition
• 01:06:16 The Future of Protein Nutrition: Whole Foods and Sustainability
• 01:20:40 Closing Thoughts on Protein Nutrition and Environmental Sustainability
• (1:04:45) - Respiratory Training for Athletic Performance
• (1:16:14) - Improving Athletic Performance Through Breathing
• (1:30:06) - The Importance of Proper Breathing

Episodes you may enjoy:

• Episode 248: The Impact of High Protein Intake: A Scientific Deep Dive with Dr. Jorn Trommelen
• Episode 238: Exploring Muscle Protein, Testosterone, and Exercise with Dr. David Church
• S2 Ep 16: Protein, Metabolism and Research: Interview with Eric Williamson from Unlocked Fitness

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 to the Flex Diet Podcast, where we dive deep into the realms of nutrition and recovery strategies to enhance performance and health. I'm your host, Dr. Mike T. Nelson. In today's episode, I'm tackling the chilling topic of cold water immersion and its impact on muscle mass and athletic performance. This discussion is sparked by the common debate surrounding the use of cold therapy in training regimens—does it aid in recovery, or could it potentially hinder your gains?

This episode is especially timely as we wrap up enrollment for the Physiologic Flexibility Certification. For those interested in nuanced approaches to recovery, performance, and health, this conversation will shed light on how to incorporate recovery strategies like cold water immersion effectively into your regimen, considering your specific goals, be they hypertrophy or peak performance.

Sponsors:

• Enroll in the Physiological Flexibility Certification March 18 - March 25: https://miket.me/PFC-pod.
• After March 25, join the waitlist: www.physiologicflexibility.com
• See discounts for all the products I use and recommend: https://miketnelson.com/faves/
• Get a Free Sample Pack of all LMNT Flavours with your first box at  http://drinklmnt.com/mikenelson (automatically applied at checkout)
• Friends of Mike, create an account and get 25% off your first order of Tecton: https://blog.tectonlife.com/ambassador/dr-mike-t-nelson/

References:

• Fuchs CJ, Kouw IWK, Churchward-Venne TA, Smeets JSJ, Senden JM, Lichtenbelt WDVM, Verdijk LB, van Loon LJC. Postexercise cooling impairs muscle protein synthesis rates in recreational athletes. J Physiol. 2020 Feb;598(4):755-772. doi: 10.1113/JP278996. Epub 2019 Dec 29.
• Horgan BG, Halson SL, Drinkwater EJ, West NP, Tee N, Alcock RD, Chapman DW, Haff GG. No effect of repeated post-resistance exercise cold or hot water immersion on in-season body composition and performance responses in academy rugby players: a randomised controlled cross-over design. Eur J Appl Physiol. 2023 Feb;123(2):351-359. doi: 10.1007/s00421-022-05075-2. Epub 2022 Oct 25.

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

Unlock the untapped potential of your breath and transform your athletic performance with insights from respiratory training experts Luke Way and Dr. Andrew Sellars of Isocapnic. This episode of the Flex Diet Podcast takes you on a journey through the power of oxygen and CO2 regulation, revealing the secret weapon for strength, muscle performance, and body composition that's been hiding in plain sight—your respiratory system. 

From the picturesque Canadian landscapes to the forefront of high-performance coaching, we explore innovative devices like the Breathe Way Better, dive into the Balance Point Assessment, and discuss how to identify and overcome physiological limiters to elevate your game.

Discover Isocapnic at https://isocapnic.com/ and use code Flexdiet24 to save 15% (note: I don't earn a commission from sales).

Sponsors:

• Enroll in the Physiological Flexibility Certification March 18 - March 25: https://miket.me/PFC-pod
• See discounts for all the products I use and recommend: https://miketnelson.com/faves/
• Get a Free Sample Pack of all LMNT Flavours with your first box at  http://drinklmnt.com/mikenelson (automatically applied at checkout)
• Friends of Mike, create an account and get 25% off your first order of Tecton: https://blog.tectonlife.com/ambassador/dr-mike-t-nelson/

Episode Chapters:

• (0:00:01) - Respiratory Training and Oxygen Regulation
• (0:07:05) - Training the Respiratory System for Efficiency
• (0:18:25) - Assessing Three Major Body Systems
• (0:30:41) - Cardiac Structure and Strength Training
• (0:34:26) - Isometric Training for Heart Rate Reduction
• (0:38:15) - Respiratory Limitation and Efficiency Training
• (0:46:52) - Understanding Ventilatory Thresholds and RER
• (0:55:40) - Enhancing Performance Through Respiratory Training
• (1:04:45) - Respiratory Training for Athletic Performance
• (1:16:14) - Improving Athletic Performance Through Breathing
• (1:30:06) - The Importance of Proper Breathing

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

Ever wonder how to make your body bounce back and strengthen? That's where the power of physiologic flexibility comes in. Diving headfirst into the Physiologic Flexibility Certification, you'll get a front-row seat to the intricate ballet of CO2 and oxygen in your body and learn why context is, without a doubt, the ruler of fitness protocols, along with the other key markers of physiologic flexibility I cover in the certification.

Enrollment opens today, March 18, 20204 and closes at midnight, March 25, 2024: https://miket.me/PFC-pod

Sponsors:

• Enroll in the Physiological Flexibility Certification March 18 - March 25: https://miket.me/PFC-pod
• See discounts for all the products I use and recommend: https://miketnelson.com/faves/
• Get a Free Sample Pack of all LMNT Flavours with your first box at  http://drinklmnt.com/mikenelson (automatically applied at checkout)
• Friends of Mike, create an account and get 25% off your first order of Tecton: https://blog.tectonlife.com/ambassador/dr-mike-t-nelson/

Episode Chapters:

• (0:00:00) - Physiologic Flexibility Certification and Core Concepts
• (0:15:36) - Physiologic Flexibility Certification Overview

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, where we explore the fascinating world of exogenous ketones with Tecton's innovation head, Mike Chesney. Listen in as we unravel the science behind ketone esters, their remarkable ability to enhance cognitive function as an energizing alternative to caffeine, and their emerging role in disease management. We dissect the cutting-edge research and development propelling this field forward, and I share my unique perspective as a scientific advisor and ambassador for Tecton.

Sponsors:

• See discounts for all the products I use and recommend: https://miketnelson.com/faves/
• Get a Free Sample Pack of all LMNT Flavours with your first box at  http://drinklmnt.com/mikenelson (automatically applied at checkout)
• Friends of Mike, create an account and get 25% off your first order of Tecton: https://blog.tectonlife.com/ambassador/dr-mike-t-nelson/
• Phys Flex Cert opens March 18: http://www.physiologicflexibility.com

Episode Chapters:

• (0:00:00) - Exogenous Ketones for Health and Performance
• (0:09:22) - Military Experience and Ketone Development
• (0:19:37) - Neuroprotection and Exogenous Ketones
• (0:30:14) - Military DARPA Projects and Innovation
• (0:39:07) - Development of Ketone Ester From BHB
• (0:48:18) - The Benefits of Tecton Supplementation
• (1:00:03) - Benefits of Ketones in Health

Episodes You Might Enjoy:

• Episode 253: Enduring the Arctic Chill and Unveiling the Power of Ketones with Akshay Nanavanti and Tecton Life: https://miketnelson.com/episode-253-enduring-the-antarctic-chill-and-unveiling-the-power-of-ketones-with-akshay-nanavati/ 
• Flex Diet Podcast: Dr. Dom D’Agostino on Red Light, Ketones, Fasting, Zapping Monkeys and More: https://miketnelson.com/dr-dom-dagostino-on-red-light-ketones-and-more/ 
• Episode 226: A Deep Dive into Ketones, Astaxanthin, and Cognitive Enhancement with Dr. Hunter Waldman: https://miketnelson.com/deep-dive-into-ketones-astaxanthin-and-cognitive-enhancement-dr-hunter-waldman/

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 I embark on a journey through the heart of one of the most extreme environments on Earth with the awe-inspiring Akshay Nanavati, who's gearing up for a solo ski crossing of Antarctica. Together with performance nutrition experts Mike Chesney and UJ from Tecton, we unravel the intricate tapestry of mental and physical preparation required for such an endeavor. Akshay shares his riveting story of overcoming PTSD and transforming into an ultra-runner and explorer, all while we dissect the importance of ketones in fueling such monumental feats of endurance.

Episode Chapters:

• (0:00:01) - Expedition Preparation With Ketones
• (0:11:16) - Antarctica Expedition and Key Tones
• (0:19:26) - Preparing for Solo Antarctica Expedition
• (0:27:58) - Benefits of Ketones for Endurance Expeditions
• (0:41:00) - Navigating the Pain Cave
• (0:52:34) - Monitoring and Improving Performance in Endurance
• (1:01:35) - Importance of Sleep and Expedition Preparation

Sponsors:

• See discounts for all the products I use and recommend: https://miketnelson.com/faves/
• Get a Free Sample Pack of all LMNT Flavours with your first box at  http://drinklmnt.com/mikenelson (automatically applied at checkout)
• Friends of Mike, create an account and get 25% off your first order of Tecton: https://blog.tectonlife.com/ambassador/dr-mike-t-nelson/
• Phys Flex Cert opens March 18: http://www.physiologicflexibility.com
• Akshay:  https://bliss.fearvana.com/greatsoulcrossing?r_done=1

Episodes You Might Enjoy:

• Episode 167: The Physiologic and Psychologic Benefit of Doing Hard Things: Akshay Nanavati of Fearvana with Dr Mike T Nelson: https://miketnelson.com/the-physiologic-and-psychologic-benefit-of-doing-hard-things-akshay-nanvati-of-fearvana/
• Episode 226: A Deep Dive into Ketones, Astaxanthin, and Cognitive Enhancement with Dr. Hunter Waldman: https://miketnelson.com/deep-dive-into-ketones-astaxanthin-and-cognitive-enhancement-dr-hunter-waldman/
• Flex Diet Podcast: Dr. Dom D’Agostino on Red Light, Ketones, Fasting, Zapping Monkeys and More: https://miketnelson.com/dr-dom-dagostino-on-red-light-ketones-and-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