Flex Diet Podcast

By Dr. Mike T NelsonScience Health & Fitness Nutrition Fitness Life Sciences

Flex Diet Podcast episodes

April 22, 2021S2_EP_43_Flex Diet Certification Now Open
Description of the eight interventions discussed in the certification
Expert interviews
Concepts of macro matching and macro mismatching
Go to flexdiet.com to enroll
If you're listening after the Flex Diet Certification has closed, go to flexdiet.com and sign up for my newsletter to be notified when it opens again.
Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter
12 min
April 14, 2021S2_EP_42: 3 Better Alternatives to 6 Popular Exercises
Barbell Back Squat
Why is this so popular?
What are two or three alternatives?
Why could each of these variations become a new beloved lift?
Conventional Barbell Deadlift
Why is this so popular?
What are two or three alternatives?
Why could each of these variations become a new beloved lift?
Bench Press
Why is this so popular?
What are two or three alternatives?
Why could each of these variations become a new beloved lift?
Overhead Press
Why is this so popular?
What are two or three alternatives?
Why could each of these variations become a new beloved lift?
Pull-Up
Why is this so popular?
What are two or three alternatives?
Why could each of these variations become a new beloved lift?
Biceps Curl
Why is this so popular?
What are two or three alternatives?
Why could each of these variations become a new beloved lift?
The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery. Enrollment opens Monday, April 19 through Monday, April 26. If you're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens again!
Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter
18 min
March 31, 2021S2_EP_41_Wrap up of the 2021 Society of NeuroSports Meeting: Neuro, Exercise, Brains and Cognition
The effect of aerobic exercise on cognition - having a "better brain"
Dr. Wendy Suzuki- cognition and mood
Dr. Joe Clark - visual systems post-concussion and how to cut concussion rates through visual work before an athletic event
Dr. Matt Antonucci who runs Plasticity Centers in Orlando gave an overview looking at concussions and brain trauma
Dr. Justin Rhodes did an interesting experiment with rats and muscle contractions
Dr. Christine Wren found that older women who do aerobic exercise and then have an MRI see an increase in hippocampal volume
Dave Barr's great talk on CNS and recovery
Other sleep research
Dr. Katy Dombrowsky talked about how breathing is important and the role of the exhale vs. inhale
Dr. Wong follow up talk on breathing and the correlation between breathing and low back pain
Applied neuroscience: the making of a corporate athlete
Dr. Gibson talked about NFL concussions
Dr. Banks looked at sleep and mood
Dr. Jose Antonio led an afternoon of talks on sports supplements
Mind and body approach to exercise
Links
Society of NeuroSports
Book: The Molecule of More: How a Single Chemical in Your Brain Drives Love, Sex, and Creativity - And Will Determine the Fate of the Human Race
Carrick Human Performance Program

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
58 min
March 24, 2021S2_EP_40 Why You Should Learn a New Sport for Recreation
Definition of exercise vs. recreation
FIght human tendency to not want to do things you suck at
The benefits of recreation for the brain and body
Visual feedback for learning
Healthy aging requires using the brain
Making errors drives neuroplasticity
Make the process fun
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
17 min
March 23, 2021S2_EP_39 Physiologic Flexibility Certification Is Now Open
Go to www.Physiologicflexibility.com to sign up.
40 + different explicit action items
4 areas of homeostatic regulators
temp
pH
fuels: blood glucose/keto
oxygen /CO2
Technical videos in each area 2-3.5 hours
The big picture over 8 videos
40 explicit action items in total
400+ studies referenced
Based on over a decade of reading research, working with clients, and good ole fashion self trial and error
Direct access to me during the entire course via my private email address
Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter
18 min
March 08, 2021S2_EP_38 Variability in Your Training and the Importance of Consistency
The importance of having something you can do for exercise at home
Handling an "off" day
The more you train, the more variability you can experience from day-to-day
The importance of showing up
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
17 min
March 01, 2021S2_EP_37: All about fish oil, essential fats, and more, an interview with Dr Doug Bibus
Dr Doug Bibus introduction and background
A brief primer of essential fats
Mortality and fish oil
Recommended amounts for health benefits
Sport supplementation
COVID, clinical trials, inflammation, and fish oil
DHA and arachidonic acid in membranes and athletes (and sled dogs)
Cold exposure can help convert more DHA
Hibernating animals
Can you get too much EPA and DHA?
Farm-raised salmon EPA and DHA quite low?
2-3g DHA and EPA science-backed recommendation
Omega 3 blood testing (omega3test.com)
Find Dr. Bilbus at lipidlab.com and omega3test.com
Go to omega3test.com for a special offer - limited time only. Type code FLEXDIET.
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
1 hr
February 23, 2021S2_EP_36 Nasal vs. Mouth Breathing During Intense Exercise
Background to how I starting using nasal breathing with clients
The rate limiter for nasal breathing during exercise
Review of the literature (references below)
Myths related to slow breathing
Should we nasal breathe 100% of the time
Where is nasal breathing most useful
References:
Alex Hutchinson, Endure
Veli, N. (1983). Oronasal airway choice during running. Respiration Physiology, 53(1): 129–133. PMID: 6622862
Saibene F, Mognoni P, Lafortuna CL and Mostardi R. (1978). Oronasal breathing during exercise. Pflügers Archives, 378(1): 65-69. https://doi.org/10.1007/BF00581959
LaComb, CO, Tandy, RD, Lee, SP, Young, JC and Navalta, JW. (2017). Oral versus Nasal Breathing during Moderate to High-Intensity Submaximal Aerobic Exercise. International Journal of Kinesiology and Sports Science, 5(1), 8-16. DOI: http://dx.doi.org/10.7575//aiac. ijkss.v.5n.1p.8
Recinto, C, Efthemeou, T., Bofelli, PT, and Navalta, JW. (2017). Effects of Nasal or Oral Breathing on Anaerobic Power Output and Metabolic Responses. International Journal of Exercise Science, 10(4): 506-514. PMCID: PMC5466403
Morton AR, King K, Papalia S, Goodman C, Turley KR, Wilmore JH. Comparison of maximal oxygen consumption with oral and nasal breathing. Aust J Sci Med Sport. 1995 Sep;27(3):51-5. PMID: 8599744.
Dallam, George & McClaran, Steve & Cox, Daniel & Foust, Carol. (2018). Effect of Nasal Versus Oral Breathing on Vo2max and Physiological Economy in Recreational Runners Following an Extended Period Spent Using Nasally Restricted Breathing. International Journal of Kinesiology and Sports Science. 6. 22. 10.7575/aiac.ijkss.v.6n.2p.22.
Other helpful links:
5 top breathing hacks to improve your HRV, health & performance
Alternate Nostril Breathing: The Benefits & How To Do It
Why you should use nasal breathing when you exercise - The Washington Post
ResearchGate
Response of nasal airway and heart rate variability to controlled nasal breathing - PubMed
The impact of deep breathing and alternate nostril breathing on heart rate variability: a human physiology laboratory | Advances in Physiology Education
Dynamic Changes in Heart Rate Variability and Nasal Airflow Resistance during Nasal Allergen Provocation Test
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40 min
February 15, 2021S2_EP35_The Process of the Science of Body Composition w Dr Tommy Wood and Dr Ben House
Listen in as the docs discuss
Lies, Dam Lies, and Statistics
How to read a study beyond just the abstract
Who should even post about science
The new study on lifers doing a ketogenic diet
Did the subject really add lean body mass in the form of muscle?
How much protein do you need to change your body composition?
And much more
Check out The Bro Research Center at https://broresearch.com/
Dr Ben House at https://broresearch.com/staff/ and on IG at https://www.instagram.com/drbenhouse/?hl=en
Dr Tommy Wood at https://www.instagram.com/drtommywood/
Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter
1 hr 44 min
February 10, 2021S2_EP_34_4 Weeks To Get In Great Shape
I cover my basic assumptions regarding who this is for
Lifting component: what I would do and how often
Cardio component
Nutrition
Fasting
Hydration
Supplements
Sleep
Other
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
20 min

About Flex Diet Podcast

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Dr. Mike T Nelson gets geeky with the latest research and scientific findings in the fitness world. Visit www.flexdiet.com to get Flex Diet Certified and www.miketnelson.com for more geeky goodness.