Flex Diet Podcast

• Dr. Lewis' background and current projects
• Her work with genetic testing, at-risk behavior, and lifestyle changes
• Should genetic testing influence training?
• Meeting your client where they're at
• All coaches engage in psychology
• Burnout
• Coach/client relationship
• Learning to charge clients based on value
• Find Dr. Lewis at drlewisconsulting.com and IG: @drlewisconsulting

You can find Dr. Lewis' course below.

>>Pysch Skill for Fitness Pros<<

Note: the above is an affiliate link, but I wish I had this product when I started coaching as it would have literally saved me years!

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

• Programming for clients
• Training program rationale
• Getting results for clients
• Unrealistic coaching expectations
• When numbers don't add up
• Signs of a plateau
• Managing hunger during prep
• The fasted cardio debate
• Meanderings from training in Costa Rica
• Figuring out your goals
• Find Ryan at Rebel Performance or follow Ryan on IG @lacurefit
• Ryan's top two tips for doing a lat pose

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

• Brief history of creatine and how Dr. Rawson became interested in studying the supplement
• Creatine research and early studies
• Difficulty determining levels of creatine in the brain
• Responders and non-responders
• Animal data?
• Brain injury and creatine
• Athletes and creatine
• Stigma around supplements that enhance performance
• Pre-loading dosage to protect the brain in case of injury?
• Safety profile
• What is the next big creatine-like supplement?
• Find Dr. Rawson on Twitter @EricRawsonPhD or email him at [email protected]

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

• You can't scare people to get healthy
• Health subjectivity and risk
• Shift to health goals vs. physique goals
• Movement and step counts
• Deprioritization of unstructured activity
• Emerging awareness of how stress manifests in the body
• The psychology of habit change
• Applied knowledge
• Over-riding the lizard brain
• The importance of relationships and community
• New certification from PN around a multi-dimensional construct of recovery
• Go to precisionnutrition.com for more information.
• Find Dr. Krista Scott-Nixon on IG:  @stumptuous, FB: Dr. Krista Scott-Nixon

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

• #1 Hybrid Training
  • in-person and online combined
  • nutrition
  • provide better service
• #2 All Training will Include a Lifestyle Component
  • mobility
  • warm-up
  • cool down
  • nutrition - food prep
  • stress- HRV
  • sleep
• Bonus: How to use the information
  • physiologic flexibility to be more robust
  • homeostatic stressors: temp, pH, fuels, O2 CO2
  • Eustress vs. distress

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 opens today, Jan. 3rd to Monday, Jan. 10th. If you are outside of the enrollment window, sign up to be notified when the course opens again.

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

• What does the client need to give up?
• Physiological reasons don't address psychological
• Hardest to change
• Coaching leverage and how to calculate it
• More about the Flex Diet Certification

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 will open again on January 3, 2022.

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

• Liposomal technology
• Where the industry gets supplements right
• Where the industry gets them wrong
• Fringe groups
• Importance of third party testing
• CBD and beyond - what is the next big cannabinoid?
• What ingredients actually work?
• New pre-workout supplements?
• What Dr Vince looks for in ingredients
• Newer stimulants on the market
• Bogus marketing claims
• Lactate as a supplement
• You can reach Dr Vince by email: [email protected]

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 will open again in January 2022.

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

• Introduction to a recent study treating mice with antibiotics and looking at outcomes related to hypertrophy
• Study design
• Males vs. females
• Which muscle fibers were affected
• Changes to mitochondria
• Will the research translate to humans?
• Implications for supplements
• Probiotics
• Short-chain fatty acids
• Designing a study on the microbiome and exercise
• Researching a possible link from microbiota to brown adipose tissue
• Dr. Campbell's thoughts on exposure to different temperatures for health purposes
• Find Dr. Campbell's lab at Rutger's Microbiome Program

Previous Episode with Dr. Sara Campell:

S2 Episode 9 Gut Health and Exercise: Interview with Dr. Sara Campbell

Referenced Study:

Valentino, T.R., Vechetti, I.J., Jr, Mobley, C.B., Dungan, C.M., Golden, L., Goh, J. and McCarthy, J.J. (2021), Dysbiosis of the gut microbiome impairs mouse skeletal muscle adaptation to exercise. J Physiol, 599: 4845-4863.

https://doi.org/10.1113/JP281788

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 will open again in January 2020.

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

• When to consider alternatives to the three main power lifts
• Back Squat Alternatives
  • the main limiter is external rotation in the shoulders
  • front squat
  • goblet squat
  • Zercher squat
  • Yoke bar
• Bench Press Alternatives
  • neutral grip bar (football bar or neutral grip  bench)
  • dumbbells
  • reverse hand position from Anthony Clark
  • play with hand position from wide to narrow
  • limit the range of motion
  • floor press
  • power rack option
  • use Fat Gripz
• Straight Bar Deadlift Alternatives
  • Trap bar
  • Farmer's bar
  • Jefferson or straddle deadlift
  • Hack squat or behind-the-back deadlift
  • Shovel deadlift
• Exciting interviews coming soon

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 will open again in January 2020.

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

• Why data is important
• My bias is a training notebook vs. an app
• What to include
  • Training plan
  • Date, time, duration
  • HRV, RHR, and sleep data
  • Exercise, sets, reps, time to complete sets, duration /density
  • Intensity - the percentage of 1RM, RPE or RIR
  • Other: pre-workout or electrolytes, how I felt, diet changes
  • Keep PRs in the back of the notebook
• Other general notes
  • Turn off your phone
  • Bluetooth headphones
  • Death metal shirt and headband = less talking to me
• Review every 4-6 weeks
• New micro-lecture available about eye position, breathing, etc between sets (pay what you want)

Today's Flex Diet Podcast is brought to you by the Flex Diet online business mentorship. The mentorship has four parts. The first focuses on program design, exercise, and assessment. The second part covers marketing and business, and how to do an online content-based model. Third, we go through mindset, and  the fourth part covers personal development. If you're interested, the mentorship starts at the beginning of January 2022. Contact me and fill out an application.

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