Flex Diet Podcast

On this episode of the Flex Diet Podcast, Dr. Kurt Escobar, who holds a Ph.D. in exercise physiology, is not just a trainer and consultant but also a well-versed guide in the realm of nutrition and research. He busts the hype and sheds light on what autophagy truly is. The episode takes a deep dive into the fascinating interplay between caloric restriction, VO2 max, and lean muscle mass and their collective implications on longevity.

Head over to https://miketnelson.com and sign up for my geeky, almost daily email newsletter about how to add muscle, increase your performance, and improve body comp, all without destroying your health.

Episode notes:

• [7:13] What is autophagy?
• [14:54] Predictors of longevity
• [19:25] Does fasting increase autophagy?
• [32:41] The problem with believing what you see on social media
• [38:31] Focus on outcomes
• [45:53] Fasting and muscle mass
• [51:58] Dr. Escobar's current research projects

Connect with Dr. Escobar:

• CSU Long Beach Physiology of Exercise Sport Lab (PEXS) Instagram
• Cal State Long Beach exercise science program
• Biology Beards and Barbells Website
• Biology Beards and Barbells YouTube

About Dr. Escobar:

Dr. Kurt Escobar is an Assistant Professor of Exercise Physiology and co-director of the Physiology of EXercise and Sport (PEXS) Lab at California State University, Long Beach.

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Ever wondered how to push past discomfort to achieve a level of adaptation necessary to build lean muscle? Let's dive into the world of fitness training with our expert guest, Dr. Allan Bacon. In the latest Flex Diet Podcast episode, we cover everything from the importance of warming up and intensity checks to the best strategies for hitting a one to two reps in reserve target. Dr. Bacon shares his insights on not taking every set to momentary muscular failure and how to program sets, reps, and intensity appropriately.

Head over to https://miketnelson.com and sign up for my geeky, almost-daily email newsletter about how to add muscle, increase your performance, and improve body comp all without destroying your health.

Episode notes:

• [0:01] Training Intensity and Muscle Building
• [9:26] Appropriate Rep Range and RIR Target
• [13:40] Resistance Training
• [23:54] Jefferson Curls and Injury Rehabilitation
• [32:38] Pain in Exercise and Recovery
• [46:06 Dynamic Stretching and Visual Rehabilitation
• [59:14] Monitoring Progress and Fatigue in Training
• [1:07:27] Monitoring Progress and Adjusting Training Goals
• [1:12:21] Discussion on Training Progress and Aging
• [1:22:48] Risk and Disclaimer Statement on Podcast

Connect with Dr. Bacon:

• Maui Athletics
• Instagram

About Dr. Bacon:

Dr. Allan holds a Doctorate in Dental Surgery from the University of Maryland. He is a certified personal trainer through the National Academy of Sports Medicine, a certified physique & bodybuilding coach, a certified nutritionist, a certified coach for USA Powerlifting, and has formulated professionally for industry-leading dietary supplement companies since 2009.

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On today's episode of the Flex Diet Podcast, registered dietician Catherine Saffieri and I dive into the world of preventive health and personalized nutrition. With Catherine's guidance, we unravel the intricacies of glucose response and the impact of various lifestyle choices on glucose levels.

Head over to  https://miketnelson.com and sign up for my geeky, almost-daily email newsletter about how to add muscle, increase your performance, and improve body comp all without destroying your health. 

Episode Notes:

• [7:23] Catherine's personal health story
• [11:54] CGM and personalized nutrition
• [17:59] Understanding glucose response and context
• [28:42] Improving glucose levels in short timeframes
• [36:59] Lifestyle and sleep's impact on glucose
• [47:26] Metabolic health and cold water immersion

Links:

• Nutrisense
• About Catherine 
• Insulin and Glucose Myths & More. -Podcast with Dr. Tommy Wood

Reference:

Stork MJ, Marcotte-Chénard A, Jung ME, Little JP. Exercise in the workplace: Examining the receptivity of practical and time-efficient stair climbing "exercise snacks". Appl Physiol Nutr Metab. 2023 Sep 25. doi: 10.1139/apnm-2023-0128. Epub ahead of print. PMID: 37748202.

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The Phys Flex Cert enrollment closes tonight, Monday, Sept 25, 2023, at midnight PST.   To enroll, go to https://miket.me/physflex.

In today's episode, I explain how this certification can make you more robust, antifragile, and harder to kill. It takes you to the next level of interventions once you're good with nutrition, recovery, and basic sleep. We also discuss the four pillars of homeostatic regulation, including temperature, pH, fuels, and air, and how managing these can make you more resilient and robust.

Get ready to change your training approach as I cover why the eustress model, which focuses on applying stress that you can recover from in a shorter period, is more beneficial. I compare the effects of high-intensity training against more frequent but less intense training, suggesting that the latter provides better results.

Episode notes:

• [2:29] Time and Intensity in Training
• [7:34] Understanding Context in Applying Physiology
• [13:58] Importance of Correctly Applying Interventions

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Welcome to another exciting episode of the Flex Diet Podcast! I'm your host, Dr. Mike T. Nelson. Our mission here is to explore strategies for enhancing muscle performance and optimizing body composition within a flexible and health-conscious framework. Today, we've got a special guest, Dr. Karen Hecht, who will shed light on the fascinating properties of astaxanthin.

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, which is open until midnight PST on Monday, Sept. 25, 2023, 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.

Episode notes:

• [4:05] The ISSN connection
• [9:26] How Dr. Hecht became interested in astaxanthin
• [16:24] What is astaxanthin?
• {20:55] Sources
• [25:53] Research on astaxanthin and exercise performance
• [32:33] Endurance effects?
• [38:33] Could astaxanthin improve metabolic flexibility?
• [47:58] Rodent studies on memory
• [51:29] Manufacturing process

About Dr. Karen Hecht:

Dr. Hecht is a Scientific Affairs Manager at AstaReal.

Referenced podcast:

• Flex Diet Podcast Episode 226: A Deep Dive into Ketones, Astaxanthin, and Cognitive Enhancement with Dr. Hunter Waldman

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In this episode of the Flex Diet Podcast, I discuss physiologic flexibility and the Physiologic Flexibility Certification, which is the Level 2 to the Flex Diet certification. The main focus is on understanding the four pillars of homeostatic regulation in the body: body temperature, blood pH, the fuel system (carbohydrates and fats), and air (oxygen and carbon dioxide).

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, which opens again today, September 18, to Monday, September 25, 2023, 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.

Episode notes:

• [0:30] The Phys Flex Cert
• [2:21] 4 Pillars of Homeostatic Regulation
• [7:55] Metabolic Flexibility
• [12:37] Temperature Regulation
• [17:58] pH Regulation
• [19:47] Air (Oxygen and CO2) Regulation

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On this episode of the Flex Diet Podcast, Dr. Hunter Waldman and I discuss the factors that influence metabolic flexibility, from exercise to stress and sleep, and illuminate how these elements can shape your metabolic journey. We also explore a supplement you might not have heard of - Astaxanthin.

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, which opens again on September 18, 2023, 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.

Episode notes:

• [12:25] Hunter's podcast
• [16:47] About Hunter's research
• [21:26] Compare cognitive benefits of ketone esters
• [29:31] Exploring ketone esters
• [37:59] Metabolic flexibility and adaptability
• [51:08] The power and benefits of astaxanthin
• [1:02:39] - Fatty acids, fish oil, and astaxanthin
• [1:05:32] - Where to find dietary sources
• [1:10:47] Brain protection

Connect with Dr. Waldman:

• University of North Alabama

About Dr. Waldman:

"Dr. Waldman’s research interests center around exercise and nutrition interventions to modify various aspects of health (e.g., inflammation, oxidative stress, etc.), metabolic flexibility, and performance in various populations (e.g., tactical populations, females, and clinical). He is actively involved in the National Strength and Conditioning Association and is a former sweat scientist for the Gatorade Sports Science Institute. Outside of academia, Dr. Waldman actively trains in Brazilian Jiu-Jitsu and enjoys all things outdoors with his wife and their miniature Schnauzer."

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In this episode of the Flex Diet Podcast, Jenny the nutritionist and I tackle the issue of body image identity, discussing strategies to help clients fine-tune their shape and aim for small adjustments over time. We discuss Jenny's insights into managing stress with nutrition, natural herbs, breathwork, and meditation. Be prepared to walk away from this interaction equipped with invaluable knowledge to help you, and your clients, achieve your health and fitness goals in a balanced, sustainable way.

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, which opens again on September 18, 2023, 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.

Episode Chapters:

• [7:19] Working Smarter, Not Harder
• [14:38] Overachievement in Fitness and Business
• [20:40]  Education and Tracking for Health Goals
• [33:15] Fitness and Body Image Identity
• [37:19] Variability in Body Fat Percentage Measurement
• [47:08] Stress, Nutrition, Meditation, and Assessments
• [59:57] Troubleshooting Plateau and Referral Strategies

Connect with Jenny:

• Create Your Shape Fitness Program
• Create Your Shape Podcast - iTunes
• Instagram

Other relevant podcasts:

• Flex Diet Podcast Episode 220: Lessons in Muscle Size From Training One Arm for Weeks: An Interview with Bryan Boorstein
• Flex Diet Podcast Episode 216: Building a Successful Online Coaching Business: An Interview with Aaron Straker 
• Flex Diet Podcast: Tools to Down-Regulate in Response to Stress: An Interview with Rick Alexander

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On today's episode of the Flex Diet Podcast, I'm talking with Mona Pretorius about sports psychology and how to handle the mental side of training so you can increase your performance in the gym. We talk about everything from high-level elite athletes to fitness enthusiasts.

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, which opens again on September 18, 2023, 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.

• [5:06] Why care about sports psychology?
• [12:19] Techniques for dealing with negative thoughts
• [16:08] Thoughts on performance decline when attention span is split
• [23:30] Accountability and preparation
• [30:25] What to do between sets in the gym
• [43:28] Superstition
• [46:40] Negative vs. positive headspace for competition

Connect with Mona:

• Instagram
• Weightlifting Programs App
• Helping Psychology

About Mona Pretorius:

Dr. Mona Pretorius is a 6-time Karate World Champion, CrossFit Games athlete, Commonwealth Games medalist in Olympic Weightlifting, and a 5-times Worlds competitor. She is also the co-owner of Lift Big Eat Big (head weightlifting coach) and owner of Helping Psychology, where she works with athletes and coaches to help them improve their mental performance. She also has an Honors Degree in Sport Psychology as well as an Honors Certificate in Mindfulness Training.

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• [5:39] Inspiration for The Comfort Crisis
• [11:34] Some ways around our preference for comfort
• [15:34] Thoughts on discomfort and diet
• [22:27] How to become more adaptable
• [32:08] Thoughts on the extremes of temperature exposure
• [38:43] Learning to ask why you're doing something
• [45:58} Getting out in nature and Micheal's top 3 tips
• [50:51] 2% - Micheal's current project

Connect with Michael

• Website
• Instagram
• Order the Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self

About Michael:

"I’m an author, journalist, and professor who wrote the books The Comfort Crisis and Scarcity Brain. My work explores how we can leverage modern science and evolutionary wisdom to perform better and live healthier and more meaningful lives."

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