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

• Intro to Paul -
• How do you program intensity (zones one to five?
• How do you program fasted cardio?
• How long does a session need to be for V02 max to improvement?
• What do you have clients do on days they're not doing resistance training?
• How do you manage training monotony (especially with endurance athletes who are training for an event)
• Measuring recovery and the biometric method
• Working with athletes who have autoimmune issues
• Violent consistency and the basics
• Find Paul on IG or on his website

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

• "Aaron Rodgers Says Use of Psychedelic Helped Him Earn Recent MVPs" - USA Today
  • My thoughts on the article
  • Podcast Aubrey Marcus
• What is ayahuasca?
• Ergogenic benefit?
• Long-term benefits?
• How does ayahuasca work?
• Potential downsides?
• What is pharmahuasca?
• Aaron Rodgers goes deeper on ayahuasca experiences, family feud

This episode of the Flex Diet Podcast is brought to you by the Mike T Nelson website.  Go to miketnelson.com to find articles, podcasts, and free giveaways on things like "Should you keto?" and access to my daily fitness insider newsletter.

Flex Diet Episode 111: My Plant Medicine Experience w Ayahuasca and Kambo in Costa Rica

References

Brito-da-Costa AM, Dias-da-Silva D, Gomes NGM, Dinis-Oliveira RJ, Madureira-Carvalho Á. Toxicokinetics and Toxicodynamics of Ayahuasca Alkaloids N,N-Dimethyltryptamine (DMT), Harmine, Harmaline and Tetrahydroharmine: Clinical and Forensic Impact. Pharmaceuticals (Basel). 2020 Oct 23;13(11):334. doi: 10.3390/ph13110334. PMID: 33114119; PMCID: PMC7690791.

Callaway JC, McKenna DJ, Grob CS, Brito GS, Raymon LP, Poland RE, Andrade EN, Andrade EO, Mash DC. Pharmacokinetics of Hoasca alkaloids in healthy humans. J Ethnopharmacol. 1999 Jun;65(3):243-56. doi: 10.1016/s0378-8741(98)00168-8. PMID: 10404423.

Colaço CS, Alves SS, Nolli LM, Pinheiro WO, de Oliveira DGR, Santos BWL, Pic-Taylor A, Mortari MR, Caldas ED. Toxicity of ayahuasca after 28 days daily exposure and effects on monoamines and brain-derived neurotrophic factor (BDNF) in brain of Wistar rats. Metab Brain Dis. 2020 Jun;35(5):739-751. doi: 10.1007/s11011-020-00547-w. Epub 2020 Feb 27. Erratum in: Metab Brain Dis. 2021 Dec;36(8):2603-2604. PMID: 32103409.

Dos Santos RG, Bouso JC, Hallak JEC. Ayahuasca, dimethyltryptamine, and psychosis: a systematic review of human studies. Ther Adv Psychopharmacol. 2017 Apr;7(4):141-157. doi: 10.1177/2045125316689030. Epub 2017 Feb 23. PMID: 28540034; PMCID: PMC5433617.

McKenna DJ, Towers GH, Abbott F. Monoamine oxidase inhibitors in South American hallucinogenic plants: tryptamine and beta-carboline constituents of ayahuasca. J Ethnopharmacol. 1984 Apr;10(2):195-223. doi: 10.1016/0378-8741(84)90003-5. PMID: 6587171.

Osório Fde L, Sanches RF, Macedo LR, Santos RG, Maia-de-Oliveira JP, Wichert-Ana L, Araujo DB, Riba J, Crippa JA, Hallak JE. Antidepressant effects of a single dose of ayahuasca in patients with recurrent depression: a preliminary report. Braz J Psychiatry. 2015 Jan-Mar;37(1):13-20. doi: 10.1590/1516-4446-2014-1496. PMID: 25806551.

Palhano-Fontes F, Barreto D, Onias H, Andrade KC, Novaes MM, Pessoa JA, Mota-Rolim SA, Osório FL, Sanches R, Dos Santos RG, Tófoli LF, de Oliveira Silveira G, Yonamine M, Riba J, Santos FR, Silva-Junior AA, Alchieri JC, Galvão-Coelho NL, Lobão-Soares B, Hallak JEC, Arcoverde E, Maia-de-Oliveira JP, Araújo DB. Rapid antidepressant effects of the psychedelic ayahuasca in treatment-resistant depression: a randomized placebo-controlled trial. Psychol Med. 2019 Mar;49(4):655-663. doi: 10.1017/S0033291718001356. Epub 2018 Jun 15. PMID: 29903051; PMCID: PMC6378413.

Palhano-Fontes F, Soares BL, Galvão-Coelho NL, Arcoverde E, Araujo DB. Ayahuasca for the Treatment of Depression. Curr Top Behav Neurosci. 2021 Nov 11. doi: 10.1007/7854_2021_277. Epub ahead of print. PMID: 34761362.

Rivier, L., & Lindgren, J. E. (1972). “Ayahuasca,” the South American hallucinogenic drink: An ethnobotanical and chemical investigation. Economic Botany, 26(2), 101-129.

Sanches RF, de Lima Osório F, Dos Santos RG, Macedo LR, Maia-de-Oliveira JP, Wichert-Ana L, de Araujo DB, Riba J, Crippa JA, Hallak JE. Antidepressant Effects of a Single Dose of Ayahuasca in Patients With Recurrent Depression: A SPECT Study. J Clin Psychopharmacol. 2016 Feb;36(1):77-81. doi: 10.1097/JCP.0000000000000436. PMID: 26650973.

Winstock AR, Kaar S, Borschmann R. Dimethyltryptamine (DMT): prevalence, user characteristics and abuse liability in a large global sample. J Psychopharmacol. 2014 Jan;28(1):49-54. doi: 10.1177/0269881113513852. Epub 2013 Nov 27. PMID: 24284475.

Disclaimer

Mike T Nelson is a PhD and not a physician or registered dietitian. The contents here should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. This is for entertainment purpose only. Psychedelics are classified as Schedule 1 Controlled Substances by the DEA, and not approved by the FDA for any accepted medical use or prescription.

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• Intro to Dr. Soko and his dissertation and post-doc work
• How Dr. Soko measures recovery in his athletes
• Tracking muscle damage and strength gains
• Pre-social media physiques
• Where to look for quality advice
• Blending PubMed and practicality
• Dr. Soko's thoughts on nutrient timing
• Dr. Soko's thoughts on cortisol and training
• Metabolic flexibility
• Dr. Soko on IG: @dr_soko

Referenced Podcast

• Episode 118: Programing and Exercise Selection with Kyle Dobbs of Compound Performance

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery.  If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.

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

• Question 1 - NAD+ and resveratol as supplement. Highly appraised by David Sinclair, considering longevity and aging, but what is your take on it?
  • From Cilia Sindt
  • NR = nicotinamide riboside
  • NMN =nicotinamide mononucleotide
  • References on website
• Question 2 - Who was your favorite Slayer Segue of all time?
  • From Andrew Bayley
• Question 3 - How can I increase my HRV? Any suggestions on supplements/life style changes/types of exercise?
  • From Nate Hadd

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery.  If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.

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

• Dr. Sumarski's background
• Experience in the navy
• Treating health conditions caused by high stress and injuries
• Dr. Sumarski's top takeaways American College of Sports Medicine (ACSM) conference
• Having skin in the game
• Imaging, diagnostics, and pain

Today's episode of the Flex Diet Podcast is brought to you by the Flex Diet Mentorship. In the course, break down four specific areas: exercise assessment, marketing, mindset, and personal development.  If you are interested in learning more, find a way to email me for more information.

Related links:

American College of Sports Medicine

Flex Diet Podcast Episode 154: Managing High Stress Situations and Growing from Trauma: an interview with Kristina Hoyer

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

• Writing her first book vs. her second
• Common sense and click bait diet trends
• What's the best approach?
• Can you have your ideal body and eat how you want?
• Shifting goals according to priorities
• Red flags and how to work clients through issues
• What happens when identity is wrapped up in how you look and what you eat
• Managing priorities and time
• Costa Rica Ayahuasca experience
• About Ashleigh's new book - Carnivore-ish
• Ashleigh VanHouton
• Ashleigh on IG

Ashleigh's books:

• Carnivore-ish: Protein-Rich Recipes to Boost Your Health and Build Muscle 
• It Takes Guts

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery.  If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.

Relevant podcasts with Ashleigh and/or Dr. Mike

• Paleo Magazine Radio Ep. 243: There's More to Fitness than Exercise
• Muscle Maven Radio: Is Intuitive or Flexible Eating Possible in Today's World?
• Shrugged Collective: Hibernating bears may be on to something: why better sleep and fasting may improve your health, with Dr. Mike T Nelson — Muscle Maven Radio Episode #26
• Episode 609 IronRadio - Guest Ashleigh VanHouton Topic Female Bodybuilding, Organ Meats.
• Flex Diet Podcast Episode 111: My Plant Medicine Experience w Ayahuasca and Kambo in Costa Rica

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

• Dr. Guillermo Escalante - The Science and Application of Fasted vs. Fed Cardio for Fat Loss
  • My Instagram review of his slides
  • My fasted cardio biases
  • Dr. Escalante on IG
• Mona Rosene, MS, RD - NAD, Muscle and Athletic Performance: Current Research and Future Needs sponsored by ChromaDex
  • Supplements
  • Conclusions
• Dr. Scott Forbes - This Will Blow Your Mind - Creatine and cognition
  • More on creatine and cognition on the Flex Diet Podcast
  • Dr. Forbes on IG
• Wendy Irlbeck, MS, RDN, LD, CISSN - Practical Applications for Fueling Today's Young Athletes
  • My takeaway
  • Wendy on IG
• Akihito Nishimura, MS - Citocoline - A Potent Brain Health Nutrient and Nootropic sponsored by Kyowa Hakko
  • Is it beneficial in a healthier population?
  • Is it beneficial in a younger population?
• Dr. Karen Hecht - Astaxanthin as a Dietary Tool for Exercise Training sponsored by AstraReal
  • What it is and what it does
  • My thoughts
• Dr. Helena Yardley - The Science of Cannabidiol
  • Where the industry is headed
  • CBD and pain relief
  • Dosing
• Dr. Kirk Escobar - The Evolutionary Inertia of Weight Loss and Body Recomposition
  • Changes in RMR from the stone age
  • Efficiency
  • How to overcome adaptation
• Katie Emerson, MS RD - nooLVL - A Non-stimulant Nootropic, sponsored by Nutrition 21
  • Katie on IG
• Dr. Jason Cholewa - Caffeine supplementation: What are the effects of CYP1A2 and ADORA2A genes, paraxanthine, and habitual caffeine consumption on resistance exercise and jumping performance
  • The research
  • Paraxanthine as a possible new supplement
  • Dr. Jason on IG
  • ISSN position stand on caffeine
• Dr. Yala Stevens - The Effects of Citrus  Flavonoids on Exercise Performance: an RCT sponsored by Bio Actor
  • Supplement
• Dr. Mark Willems - Anthocyanin-Rich Supplementation: Potential for Sport and Exercise Nutrition
  • New Zealand Black Current research
• Dr. Brandon Roberts - The Dose-Response Effects of Arachidonic Acid on Primary Human Skeletal Myoblasts
  • Flex Diet Podcast with Dr. Roberts
  • NSAID research
  • Arachidonic acid as a supplement
  • Dr. Roberts on IG
• Dr. Jonathan Mike - I Like Big Recovery and I Cannot Lie: Sports Supplements You Can't Deny
  • Dr. Mike on IG
• Dr. Lonnie Lowery - Polyphenols as Potential Ergogenic and Body Composition Modulators
  • More than just caffeine
  • Dr. Lowery on IG
• Dr. Adam Gonzalez - Citrulline and Resistance Exercise Performance
  • Two forms
  • Vasodilation
  • Takeaway
• Dr. Marcas Bamman - Convergence of Exercise Biology and Machine-Learning to Understand Response Heterogeneity
  • Physiology is a demand-based system
  • Responders and non-responders

For a full list of references, check out the Flex Diet Podcast Episode 157 on my website.

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery.  If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.

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

• Intro to Dr. Katie Dabrowski
• Low back pain research
• What framework does she recommend for someone who hurt their back on a deadlift
• Healing from injury
• How much compensation does Dr. Katie allow when building back from injury
• Getting comfortable exploring with movements
• Are there patterns when getting better?
• How often do you find the painful spot isn't the source of the problem?
• What she uses in her evaluation of a patients?
• Find Katie on IG
• Old Bull Athletics

This episode is brought to you by painfree.com. The link redirects you to my website where you'll find the specific article I wrote about how I hurt myself and what things you can do to help yourself recover. You can also sign up to get my daily fitness newsletter absolutely free.

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

• Intro to Warren
• How Warren describes RPR
• Warren's experience with RPR and Achilles tendinitis
• Design and results of Warren's study
  • importance of doing RPR correctly
  • belly breathing
• Warren's takeaway from his study
• Addressing the skeptics
• Are there negative side effects?
• Limitations of RPR
• How would Warren suggest an athlete warm up?
• What's next for Warren?
• Find Warren IG:  @warren_workouts

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.

Helpful Links:

https://www.reflexiveperformance.com/

https://douglasheel.com/

RPR with Mike Bledsoe on his podcast https://miketnelson.com/the-bledsoe-show-episode-95-training-the-core-for-strength-sports/

RPR, Stress, and Trauma https://miketnelson.com/managing-high-stress-with-kristina-hoyer/

RPR, Met Flex and HRV on the OPEX podcast https://miketnelson.com/opex049-met-flex-hrv-rpr/

Coach and Author of Triphasic Training, Cal Dietz https://www.xlathlete.com/ and on IG https://www.instagram.com/cal.dietz/?hl=en

Other published research

Graham, Elliot & Campbell, Owen & Lem, Jason & Ives, Stephen. (2020). The Acute Administration of Reflexive Performance Reset on Upper and Lower Body Muscular Power Output in Division III Male College Ice Hockey Players: A Preliminary Study. 3. 5.

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