Flex Diet Podcast

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

• How does CWI increase metabolism?
• Review of Google articles on CWI
• How much does metabolic rate increase?
• Where did the number 350% come from?
• What is the realistic rate of calories being burned?
• When is CWI useful?

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 now through April 11, 2022.

References

Greenwood, A., & Gillette, C. (2017). Effect of Cold Water Immersion on Metabolic Rate in Humans. International Journal of Kinesiology and Sports Science, 5(2), 1-6. doi:https://doi.org/10.7575/aiac.ijkss.v.5n.2p.1

Brisebois, Matthew Francis, thesis "Caloric expenditure during one exercise session following ACSM and CrossFit guidelines" 2014 URL https://twu-ir.tdl.org/handle/11274/4897

Brychta RJ, Chen KY. Cold-induced thermogenesis in humans. Eur J Clin Nutr. 2017 Mar;71(3):345-352. doi: 10.1038/ejcn.2016.223. Epub 2016 Nov 23. PMID: 27876809; PMCID: PMC6449850.

Eyolfson, D. A., Tikuisis, P., Xu, X., Weseen, G., & Giesbrecht, G. G. (2001). Measurement and prediction of peak shivering intensity in humans. Eur J Appl Physiol, 84(1-2), 100-106. doi:10.1007/s004210000329

Sramek, P., Simeckova, M., Jansky, L., Savlikova, J., & Vybiral, S. (2000). Human physiological responses to immersion into water of different temperatures. Eur J Appl Physiol, 81(5), 436-442. doi:10.1007/s004210050065

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

• Our mutual love for music
• Chip's background
• Body Tribe on Youtube
• Chip's movement  philosophy
• Training for a life outside the gym
• How will your training make you a better version of yourself?
• The physiological cost of training for certain goals
• Challenge doesn't have to be suffering
• Mental state
• Transformation recipe
• Measuring risk
• What's next for Chip
• Find Chip at bodytribe.com, Youtube, and Instagram. 

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 will open the first week of April 2022.

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

• Dr. Tommy's upcoming strongman competition - Viking Fest
• How to make science sexy without violating the principles of science itself
• Understanding subjectivity in scientific research
• What the best content creators do
• Red flags on social media
• The problem with protocols
• Health markers - expectation vs. reality
• Consistency in message for educators and finding new ways to say the same thing
• Uncertainty and nuance
• Be willing to admit when you're wrong or follow people who do the same
• Find Dr. Tommy on Instagram: @drtommywood
• Advanced Blood Chemistry for Athletes at Bro Research

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 will open the first week of April 2022.

Note from Dr. Tommy:

"A study done by Mandsager K, et al in 2018 compared different levels of fitness to other comorbidities. To be "elite" in my age range you only need a VO2Max of 50ish, so it's not elite in the athlete sense. This is more applicable to real people."

Previous Flex Diet Podcast episodes with Dr. Tommy Wood:

Episode 109: My First Strongman Competition, Programming, Exercise Selection, Grip Strength, and Conditioning with Dr. Tommy Wood

Flex Diet Podcast S2 Ep 4: Insulin and Glucose Myths & more with Guest, Dr. Tommy Wood

References

Mandsager K, Harb S, Cremer P, Phelan D, Nissen SE, Jaber W. Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing. JAMA Netw Open.2018;1(6):e183605. doi:10.1001/jamanetworkopen.2018.3605  https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2707428

Jayedi A, Gohari A, Shab-Bidar S. Daily Step Count and All-Cause Mortality: A Dose-Response Meta-analysis of Prospective Cohort Studies. Sports Med. 2022 Jan;52(1):89-99. doi: 10.1007/s40279-021-01536-4. Epub 2021 Aug 21. PMID: 34417979

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

• Dr Chris' background
• The top health preventive items
• Why most docs don't talk about longevity markers, such as muscle mass, aerobic exercise and grip strength
• How med school is really set up (newsflash - minimal work on nutrition)
• How docs can get more training on exercise and nutrition
• CPAP, sleep, teeth,  and cranial structure
• Who should you seek out for true preventive health?
• Best decisions, but on limited data- all the time
• Variation between you vs the next person (similar but different)
• Visceral hands-on work
• Colonoscopy
  • how often is it recommended?
  • risks?
  • when to get tested (could be as early as 30 years old)
  • what the prep is like now (PEG vs mag citrate)
• Gallbladder
  • what it is
  • potential causes
  • pain is not local
  • what is commonly done
  • gallstones
  • gallbladder removal
  • other medical procedures
  • should you avoid higher fat diets
• Gastric Ulcers
  • what are they
  • who is at risk?
  • H pylori  (see below)
  • drop in blood flow with longer endurance exercise
  • what is a PPI (proton pump inhibitor)
  • long term ideas for PPIs
• Lifestyle vs drugs/pharmacology
• When should you get bloodwork?  How often?
• What is the PRAL score?
• The minimal dose of exercise/movement
• Find Dr Chris Morrissey:
  • Podcast: "The Morrissey Movement"
  • Email:  [email protected]
• H pylori follow up (Source)
  • "They discovered that peptic ulcers were due to Helicobacter pylori, not stress as previously thought. In 1984 Marshall did the ultimate test by infecting himself with the bacteria, developing the symptoms of the disease and then successfully treating himself with antibiotics."

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 will open the first week of April 2022.

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

• Travis' background and how he became a weightlifting coach
• What it's like going back to school at 48
• Why or why not consider an advanced degree
• Implementing research on athletes
• Nutrition and supplementation
• Onboarding and tracking athletes
• How Travis uses the reactive strength index (RSI)
• Managing recovery and different techniques
  • Coldwater immersion and sauna
• NSAID research
• What Travis uses for athlete monitoring
• HRV
• Parasympathetic/Sympathetic
• K value
• Measuring results
• Flywheel training
• Find Travis Mash at Mash Elite Performance.  On Instagram: @masheliteperformance.com or Twitter: @MashElite.

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. Sign up for the waitlist, and you'll be notified as soon as the course opens.

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

• metabolism and aerobic system
• test at muscle level with a Moxy sensor
• aerobic use is a dial, not an on/off switch
• testing VO2max
  • Cooper Run or 2K on Rower
  • compare to the population
• Template  MWF = lifting: Cardio T, Th, maybe Sat
• Modality, start with a bike if you have the option, less depletion of O2 overall
• In the Phys Flex Course, I go over pH and O2 / CO2 mechanics and how to program for it

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. Sign up for the waitlist, and you'll be notified as soon as the course opens.

Articles:

3 Metabolic Tests by Dr Mike T Nelson

https://miketnelson.com/3-metabolic-tests-from-rmr-to-vo2-max/

How To Test Your VO2 Max with the Concept 2 Rower

https://miketnelson.com/forgotten-factor-in-training/

Podcasts

https://flex-diet-podcast.simplecast.com/episodes/s2-ep-23-cranial-face-structures-nasal-breathing-orthodontics-tongue-position-and-more-unlikely-performance-limiters-interview-with-zac-cupples-nUobdSwo/transcript

https://miketnelson.com/interview-with-james-nestor-author-of-breath-the-new-science-of-a-lost-art-2/

References

Brooks GA. The Science and Translation of Lactate Shuttle Theory. Cell Metab. 2018 Apr 3;27(4):757-785. doi: 10.1016/j.cmet.2018.03.008. PMID: 29617642. https://pubmed.ncbi.nlm.nih.gov/29617642/

Brooks GA. Lactate as a fulcrum of metabolism. Redox Biol. 2020 Aug;35:101454. doi: 10.1016/j.redox.2020.101454. Epub 2020 Feb 9. PMID: 32113910; PMCID: PMC7284908. https://pubmed.ncbi.nlm.nih.gov/32113910/

Lacour JR. Activité musculaire et dépense d'énergie [Muscle activity and energy expenditure]. Rev Mal Respir. 2011 Dec;28(10):1278-92. French. doi: 10.1016/j.rmr.2011.06.014. Epub 2011 Nov 6. PMID: 22152936. https://pubmed.ncbi.nlm.nih.gov/22152936/

Ortenblad N, Macdonald WA, Sahlin K. Glycolysis in contracting rat skeletal muscle is controlled by factors related to energy state. Biochem J. 2009 May 13;420(2):161-8. doi: 10.1042/BJ20082135. PMID: 19250062.  https://pubmed.ncbi.nlm.nih.gov/19250062/

Rothman DL, Shulman RG. Two transition states of the glycogen shunt and two steady states of gene expression support metabolic flexibility and the Warburg effect in cancer. Neoplasia. 2021 Sep;23(9):879-886. doi: 10.1016/j.neo.2021.06.004. Epub 2021 Jul 21. PMID: 34303218; PMCID: PMC8322124. https://pubmed.ncbi.nlm.nih.gov/34303218/

Shulman RG, Rothman DL. The "glycogen shunt" in exercising muscle: A role for glycogen in muscle energetics and fatigue. Proc Natl Acad Sci U S A. 2001 Jan 16;98(2):457-61. doi: 10.1073/pnas.98.2.457. PMID: 11209049; PMCID: PMC14608. https://pubmed.ncbi.nlm.nih.gov/11209049/

Shulman RG, Hyder F, Rothman DL. Cerebral energetics and the glycogen shunt: neurochemical basis of functional imaging. Proc Natl Acad Sci U S A. 2001 May 22;98(11):6417-22. doi: 10.1073/pnas.101129298. Epub 2001 May 8. PMID: 11344262; PMCID: PMC33483. https://pubmed.ncbi.nlm.nih.gov/11344262/

Shulman, Robert & Rothman, Douglas. (2015). Homeostasis and the glycogen shunt explains aerobic ethanol production in yeast. Proceedings of the National Academy of Sciences of the United States of America. 112. 10.1073/pnas.1510730112. https://www.pnas.org/content/112/35/10902.figures-only

Shulman RG. Glycogen turnover forms lactate during exercise. Exerc Sport Sci Rev. 2005 Oct;33(4):157-62. doi: 10.1097/00003677-200510000-00002. PMID: 16239831. https://pubmed.ncbi.nlm.nih.gov/16239831/

Shulman RG, Rothman DL. The Glycogen Shunt Maintains Glycolytic Homeostasis and the Warburg Effect in Cancer. Trends Cancer. 2017 Nov;3(11):761-767. doi: 10.1016/j.trecan.2017.09.007. Epub 2017 Nov 6. PMID: 29120752. https://pubmed.ncbi.nlm.nih.gov/29120752/

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

• Catching up on current events and weather
• Our quarantine nightmares
• Bryan's dog
• Bryan's programming and communicating with clients
• Problem-solving when clients are stuck
• Metrics - useful or not
• Markers of stress - using HRV
• Program design
• Thoughts on alcohol
• Risk, reward, and injury
• Our favorite exercises and training methods
• Training an aerobic base
• Find Bryan on IG: @bryankrahn or his website: https://bryankrahn.com/

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. The course is currently closed, but you can sign up to be notified when the course opens again.

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

• My education and background
• How I got into personal training and transitioned to online training only
• My unique Ph.D. process
• How I started my online business
• Fine-scale variability and the principles that govern physiology
• How I narrow down studies and choose the research I share with clients
• Creating easy-to-implement action items
• My thought process on building my business up
• Why I set up my certification the way I did
• Training the lizard brain
• Leverage points and setting clients up to win
• The benefits of becoming more physiologically flexible
• Go here for more information on the Compound Performance Nutrition Mentorship

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. Sign up for the waitlist, and you'll be notified as soon as the course opens.

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

• Discussion of the Ph.D. process
• Research limitations and struggles
• Reflexive Performance Reset (RPR)
• The imperfect role of science in answering questions
• Sport and exercise psychology (Dr. Feit’s dissertation)
• The role of the coach in directing their client's mindset
• One surprise from Dr. Feit’s research

Find Dr. Feit on Facebook: Adam Feit, IG: @aefeit, Twitter: a_feit, and email: [email protected]

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. Sign up for the waitlist, and you'll be notified as soon as the course opens.

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