Flex Diet Podcast

• Programming recovery based on parasympathetic and sympathetic
• What I use
• Recovery methods
• Sympathetic recovery recommendations
• Parasympathetic recovery recommendations

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're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens!

Thank you 

Dr Mike 

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

• Benefits of keeping healthy blood sugar and when it's advantageous to stress the system
• Get the most from continuous glucose monitoring
• Muscle movement and insulin release
• Glucose and insulin - when the relationship breaks down
• How goals like adding muscle, longevity, and fat loss may require different ways of eating
• Research on longevity and calorie restriction
• Protein feeding and how much your body can absorb at a time
• BCAAs and leucine
• Thoughts on myostatin
• Building muscle
• Weight lifting principles
• Effects of low magnesium and sodium

Find Thomas at https://fflmarlboro.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. If you're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens!

Thank you 

Dr Mike 

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

• Poster by Dr. Lonnie Lowery's students on coffee and caffeine related to HRV
• Shout out to ISSN organizers
• Dr. Guillermo Escalante and his research on diet refeeds and diet breaks
• Dr. Ralf Jager presented research on Gut health: how are athletes different and what role can probiotics play in performance recovery
• Dr. Omar Nectar's study on viewing sports performance through the lens of evolutionary biology and the winner effect
• Dr. Grant Tinsley's talk on body composition assessment and how the lack of standardization can wreak havoc
  • new study looking at the best sub-components of body composition
  • also compared measurements across different systems (InBody, Dexa, BodPod)
• Dr. Brandon Roberts' study on the effect of NSAIDs on muscle and bone from cell to soldiers
• Dr. Katy Hirsch on HIIT and essential amino acid supplementation
• Dr. Gabriel Sanders: Workload and neurological performance in D1 anaerobic athletes
• Dr. Bill Campbell: Rapid fat loss, how fast is too fast
• Dr. Mike Roberts gave a fascinating talk on the nuance of muscular-skeletal hypertrophy
• Dr. Matthew Stratton: Is the clock your greatest ally? Review on the explosion of research on intermittent fasting
• Dr. David Church talking about essential amino acids and protein synthesis: insights on maximizing anabolism
• Dr. Brandon Willingham's information on betaine supplementation (aka TMG) on fluid balance and thermal regulation in the heat
• Allyssa Olenick - HIIT related to metabolic flexibility
• Hayley Maher - does coffee consumption acutely hamper HRV in habituated university students
• Dr. Shiloah Kviatkovsky: Collagen peptides improve measures of pain in middle-aged active adults
• A few other interesting mentions

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. If you're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens again!

Links:

ISSN

https://www.sportsnutritionsociety.org

Society for NeuroSports

https://www.neurosports.net/conferences.php

Flex Diet Podcast Neurosports Meeting Episode

Wrap Up of the 2021 Nuerosports Meeting: Neuro, exercise, brains, and cognition

Fasting studies

Moro T, Tinsley G, Bianco A, Marcolin G, Pacelli QF, Battaglia G, Palma A, Gentil P, Neri M, Paoli A. Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. J Transl Med. 2016 Oct 13;14(1):290. doi: 10.1186/s12967-016-1044-0. PMID: 27737674; PMCID: PMC5064803.

https://pubmed.ncbi.nlm.nih.gov/27737674/

Grant M Tinsley, M Lane Moore, Austin J Graybeal, Antonio Paoli, Youngdeok Kim, Joaquin U Gonzales, John R Harry, Trisha A VanDusseldorp, Devin N Kennedy, Megan R Cruz, Time-restricted feeding plus resistance training in active females: a randomized trial, The American Journal of Clinical Nutrition, Volume 110, Issue 3, September 2019, Pages 628–640, https://doi.org/10.1093/ajcn/nqz126

https://academic.oup.com/ajcn/article/110/3/628/5527779

Stratton MT, Tinsley GM, Alesi MG, Hester GM, Olmos AA, Serafini PR, Modjeski AS, Mangine GT, King K, Savage SN, Webb AT, VanDusseldorp TA. Four Weeks of Time-Restricted Feeding Combined with Resistance Training Does Not Differentially Influence Measures of Body Composition, Muscle Performance, Resting Energy Expenditure, and Blood Biomarkers. Nutrients. 2020 Apr 17;12(4):1126. doi: 10.3390/nu12041126. PMID: 32316561; PMCID: PMC7231047.

https://pubmed.ncbi.nlm.nih.gov/32316561/

Tinsley GM, Forsse JS, Butler NK, Paoli A, Bane AA, La Bounty PM, Morgan GB, Grandjean PW. Time-restricted feeding in young men performing resistance training: A randomized controlled trial. Eur J Sport Sci. 2017 Mar;17(2):200-207. doi: 10.1080/17461391.2016.1223173. Epub 2016 Aug 22. PMID: 27550719.

https://pubmed.ncbi.nlm.nih.gov/27550719/

Misc

Find Dr. David Church on IG @drmyohead

Find Alyssa Olenick on IG @littlelyssfitness

Find Bill Campbel on IG @billcampbellphd

Find Grant Tinsley on IG @grant_tinsley_phd

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're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens!

Thank you 

Dr Mike 

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

• HRV and coffee from the ISSN conference
• Training for pH
  • Tip for how to do this
• Training for body temperature
  • Tip for how to do this

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

• Definition of physiologic flexibility
• Homeostatic regulators
  • temperature
  • pH
  • fuel systems
  • oxygen and carbon dioxide
• Action items

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 from June 14 to June 21, 2021.

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

Want to learn how to do online training that includes physiology and marketing business?

That is why I developed the Flex Diet Mentorship.

In the FD Mentorship, I will teach you my complete online coaching system including all 4 components 1) online training principles and assessments 2) business/marketing 3) mindset – both yours and your clients 4) personal development.   

Applications close this Friday, June 4 at midnight CST. To apply, find a way to email me directly and ask for the application. This is your first "poo test" as I have not put my email here on purpose. I trust you can find a way to reach me.

Note- this is expensive and is the only time I am offering it this year, 2021. I will most likely do it again in 2022 but I am not 100% certain yet.

Not sure? Here is what Ryan, online trainer and coach, had to say:

"The Flex Diet Mentorship provided me everything I needed to evolve my coaching business into something I can be proud of.  Everything from my lead generation to my on-boarding process, to my client assessments, were improved by being part of the Flex Diet Mentorship. 

Not only does Dr. Mike teach you an effective framework you can use to improve your business, he also provides invaluable coaching skills to make you a better coach for your clients.  Weekly assignments help reinforce the lessons you learn, and the knowledge sharing between Dr. Mike and the other mentees provides invaluable insights into the way other coaches are running their businesses. 

Since completing the Flex Diet Mentorship my coaching business has grown to the point where I now have an active waiting list and I know this was due to what I learned in the Flex Diet Mentorship." 

Find a way to email me to apply before this Friday, Jun 4 at midnight.

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

• Rick's background in the service and his work since leaving
• Post-traumatic stress/growth discussion
• What happens when you become good in high-stress situations and can't regulate during low stress
• Fear management
• Understand how fear feels in the body
• Tools to help with down-regulation
• Breathwork
• Other tips
• Ways to become more sympathetic?
• Nasal breathing

Links:

https://thespecialforcesexperience.com/

https://rickalexander.com/

IG: @rickalexander_

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 currently closed, but you can sign up for my newsletter to be the first to know when it reopens.

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

• David's background  and interests
• Coldwater exposure and the Wim Hof Method
• Benefits for the immune system
• Progressive overload
• How to get started
• When to get out
• Intelligent expansion of the comfort zone
• Personal development aspect

For Coaching: superhumanyoucoaching.com

For the book: superhumanyoubook.com

Website: irontamer.com

Referenced study: https://pubmed.ncbi.nlm.nih.gov/24799686/

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 currently closed, but you can sign up for my newsletter to be the first to know when it reopens.

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

• Narrative review in Frontiers in Sports and Active Living 
• What is CWI?
• How does CWI affect muscle hypertrophy?
• What are the caveats?
• Muscle fiber examination
• Metabolic effects
• Change in inflammation?
• Performance changes?
• Iron Radio

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 currently closed, but you can sign up for my newsletter to be the first to know when it reopens.

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

• Jeff's background as a dietician working with a wide range of athletes and his current role at Auckland University of Technology - Sports Performance Research Institute of New Zealand (SPRINZ)
• Research began with a survey looking at what endurance athletes eat before exercise - if anything
• Results of research testing performance elements with cyclists not eating or eating either a carbohydrate or protein meal
• Hunger post-exercise
• Intra-exercise calories or electrolytes
• The type of fat you're burning when you're exercising
• Discussion of Mark Fell study: "Carbohydrate improves exercise capacity but does not affect subcellular lipid droplet morphology, AMPK and p53 signaling in human skeletal muscle"
• How do you burn more fat?
• When to avoid fasted training
• Find Jeff at eatsleep.fit or Twitter: @eatsleepfit

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. Join the waitlist, which puts you on the daily newsletter, and you’ll be the first to be notified when the certification opens again.

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