Flex Diet Podcast

In this episode of the Flex Diet Podcast, I sit down with my good friend John Gorman to unpack the current “wild west” of peptides, TRT, GLP medications, and performance-driven bloodwork.

We dig into how John’s telemedicine clinic approaches comprehensive lab testing — and why running a full panel (including markers like reverse T3) matters far more than cherry-picking a few numbers. If you’ve been dieting hard, training consistently, and still feeling stuck, we break down how chronic stress, poor recovery, and subtle hormone disruptions can quietly crush metabolism and make fat loss feel like a white-knuckle grind.

We also cover testosterone replacement therapy (TRT) — the real pros and cons, common oversimplifications in the industry, and what most clinics fail to discuss. From there, we dive into GLP-1 medications and tirzepatide, what we currently know, what we don’t know about long-term use, and how to think critically about risk versus reward.

John shares practical guidance on legitimate peptide sourcing, red flags to watch for, and how to think about “periphery” tools like methylene blue and injectable carnitine without getting sucked into hype.

If you’re interested in optimizing performance, improving body composition, or simply making smarter decisions in a rapidly changing medical landscape, this episode will help you separate signal from noise.

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Episode Chapters:

Flex Diet Podcasts you may enjoy:

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In this episode of the Flex Diet Podcast, I sit down with Denmark-based coach and hybrid athlete Andreas Stobberup to talk about bridging serious strength training with high-level endurance performance.

Andreas shares his journey from peaking around 250 lbs with a 405 bench and 600+ squat to dropping to 205 and completing a full Ironman in 9:52—while continuing to coach athletes across disciplines. We discuss the reality gap between amateur and elite performance, how influencer culture often strips context from training advice, and why fundamentals still win: training, nutrition, sleep, and measurable outputs.

We break down common misunderstandings around Zone 2 training, why pros don’t train the way social media says they do, and how strength athletes can intelligently add conditioning without compromising lifting. We also cover VO₂ max development, microdosing cardio, output-based tracking (times, power, lactate), and how to think about HRV and wearable data in context.

If you’re interested in hybrid training, improving conditioning without sacrificing muscle, or understanding how to measure what actually matters, this one is packed with practical insight.

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Episode Chapters:

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Get In Touch with Dr Mike:

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In this episode of the Flex Diet Podcast, I sit down with my good buddy Vince Maltz, a high-performance mindset coach who works with NHL players, Division I athletes, and elite performers. We dig into what “mindset training” actually looks like in real life, beyond the clichés, and why it’s inseparable from physiology, recovery, and nervous system regulation.

We also get into the modern performance environment: fake expertise, too many voices in the kitchen, and why big organizations adapt slowly. Vince breaks down centralized vs. decentralized leadership, how athletes can learn to think for themselves inside a system, and why being a “nerd” at your sport is becoming a competitive advantage. 

From there, we hit practical tools: how athletes move from conscious competence to unconscious competence faster, why distributed cognition matters in team sports, and what individuals can do today to improve performance through breathing, cold exposure, communication, and environment.

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Episode Chapters:

Flex Diet Podcast Episodes You May Enjoy:

Connect with Vance:

Get In Touch with Dr Mike:

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In this solo episode of the Flex Diet Podcast, I break down why NEAT (non-exercise activity thermogenesis), and a simple step count, is one of the most overlooked levers for improving body composition, recovery, and performance. I explain how NEAT often drops when calories are reduced, why that can stall fat loss even when you think you’re in a deficit, and how using wearables (or even basic tracking) can make subconscious movement visible and easier to improve. 

I also share how the Flex Diet Cert is built as a complete system for nutrition and recovery, covering interventions from macros (protein, fats, carbs) to NEAT, sleep, micronutrition, intermittent fasting, and more — designed for everyone from general population clients to high-level athletes. 

I also remind listeners that enrollment for the Flex Diet Cert closes Monday, February 16th, 2026, at midnight Pacific.

Sponsors:

• Fitness Insider Newsletter: https://miketnelson.com/

Enroll in the Flex Diet Certification by midnight PST on Monday, Feb. 16.

• https://miket.me/fdc

Available now:

• Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

• 00:30 Flex Diet Cert Closing Tonight (Enrollment Reminder)
• 01:52 Why NEAT Matters: The Underrated Fat-Loss & Recovery Lever
• 02:25 Calories Drop, NEAT Drops: The Hidden Metabolic Adaptation
• 03:10 Modern Life vs. Cave People: Why We Move Less Now
• 03:40 Track Steps to Override It (Wearables, Pedometers & Hawthorne Effect)
• 04:36 When Dieting ‘Stops Working’: Step Count Falls Without You Noticing
• 06:03 Make It Practical: Step Targets, Accessibility, and Real-World Tips
• 07:16 NEAT for Recovery & Performance (More Training, More Muscle)
• 07:33 Wrap-Up + Last Call to Enroll + Upcoming Interviews

Get In Touch with Dr Mike:

• Instagram: Drmiketnelson
• YouTube: @flexdietcert
• Email: Miketnelson.com/contact-us

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

Welcome back to the Flex Diet Podcast! In this episode, I chat with Dr. Eric Rawson about the fascinating world of creatine, not just for muscle growth and performance, but also for brain health. We review the latest research on how creatine supplementation may affect brain function, support concussion recovery, and more. 

Dr. Rawson shares insights from his extensive research, highlights the amazing safety profile of creatine monohydrate, and offers practical advice on supplementation for athletes and those at high risk of traumatic brain injuries. Tune in for an in-depth look at the science and practical applications of this powerful supplement! Don’t forget to subscribe and share with friends. Enjoy!

Sponsors:

• Fitness Insider Newsletter: https://miketnelson.com/

Enroll in the Flex Diet Certification by midnight PST on Monday, Feb. 16.

• https://miket.me/fdc

Available now:

• Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

• 01:25 Creatine's Evolution and Its New Applications
• 02:37 Creatine and Cognitive Function
• 04:29 Podcast Logistics and Listener Engagement
• 05:31 Rebroadcast: Dr. Eric Rawson on Creatine and Brain Health
• 07:34 Dr. Rawson's Background and Research Focus
• 17:21 Challenges in Measuring Brain Creatine
• 26:53 Animal Models vs. Human Data
• 34:18 Challenges in Brain Function Research
• 36:14 Political and Reporting Issues in Concussion Studies
• 37:40 Open-Label Trials and Self-Report Surveys
• 39:56 Creatine's Potential in Brain Injury Recovery
• 42:25 Parental Concerns and Misconceptions about Creatine
• 44:45 The Safety and Efficacy of Creatine
• 47:09 Future Directions in Creatine Research
• 48:53 Comparing Brain and Muscle Creatine Levels
• 52:53 The Need for Human Studies Over Animal Models
• 55:33 The Broad Appeal of Creatine
• 58:57 Conclusion and Final Thoughts

Get In Touch with Dr Mike:

• Instagram: Drmiketnelson
• YouTube: @flexdietcert
• Email: Miketnelson.com/contact-us

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

Welcome back to the Flex Diet Podcast! In this solo episode, I dive into the concept of coaching leverage, a key aspect of the Flex Diet Certification. Learn how to maximize muscle growth, improve performance, and enhance body composition through eight essential interventions, including protein intake, sleep, and more. 

I discuss the practical application of metabolic flexibility and flexible dieting principles to help you and your clients achieve sustainable results. Don't miss this opportunity to gain insights and tips that you can apply right away. Flex Diet Certification is open from February 9th to 16th, 2026. Sign up now and start your transformation!

Enroll now: https://miket.me/fdc

Sponsors:

• Fitness Insider Newsletter: https://miketnelson.com/

Available now:

• Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

• 00:17 Overview of the Flex Diet Certification
• 00:57 Details of the Flex Diet Certification
• 03:09 Enrollment Information and Bonuses
• 05:10 Introduction to Coaching Leverage
• 05:45 Physiology and Psychology in Coaching
• 07:03 Importance of Sleep in Coaching
• 10:22 Protein as a Key Intervention
• 11:56 Ranking Interventions by Coaching Leverage
• 14:04 Conclusion and Final Thoughts
• 17:10 Disclaimer and Legal Information

Get In Touch with Dr Mike:

• Instagram: Drmiketnelson
• YouTube: @flexdietcert
• Email: Miketnelson.com/contact-us

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

In this episode of the Flex Diet Podcast, I sit down with strength coach and educator Jon Heck to explore the intricacies of carb cycling. We discuss everything from Jon's personal journey with different dietary approaches, including ketogenic diets and carb cycling, to specific strategies tailored for athletes and general fitness enthusiasts.

Highlights include the timing and distribution of carb intake, the role of hydration and electrolytes, and the benefits of structured nutritional planning for optimizing performance and body composition. Whether you're an athlete, coach, or someone looking to improve your nutrition game, you won't want to miss this insightful conversation.

Tune in and learn how to make carb cycling work for you. 

For part 1 of our discussion is on Jon's Hammer and Chisel Podcast here: https://www.youtube.com/watch?v=3xnVr9_rGMo 

Sponsors:

• Fitness Insider Newsletter: https://miketnelson.com/

Available now:

• Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

• 02:02 Deep Dive into Carb Cycling
• 06:44 John Heck's Personal Journey with Diets
• 22:31 The Role of Electrolytes and Hydration
• 32:50 Carb Cycling Strategies for Different Goals
• 36:30 Pre-Game Nutrition Strategies
• 37:02 Post-Game Recovery and Low Carb Days
• 38:44 Carbohydrate Timing and Intake
• 40:13 Intra-Workout Nutrition
• 51:04 High Carb and Low Carb Day Strategies
• 01:05:44 Reverse Dieting and Post-Diet Strategies
• 01:10:43 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 356: How Keto Affects Performance with Dr. Andrew Koutnik
  • YouTube: https://youtu.be/1MuLr6qaBlY
• Episode 176: Metabolic Flexibility, Goal-Setting, and Violent Consistency with Adam Glass
  • YouTube: https://youtu.be/XDchcjoz0DQ

Connect with Jon:

• Instagram: https://www.instagram.com/what_the_heck71/
• Website: https://hammerchiselperformance.com/

Get In Touch with Dr Mike:

• Instagram: Drmiketnelson
• YouTube: @flexdietcert
• Email: Miketnelson.com/contact-us

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

In this episode of the Flex Diet Podcast, I sit down with Dr. Cas Fuchs from Maastricht University to dive into the science behind cold water immersion. We discuss its impact on muscle recovery, protein synthesis, and overall performance. Dr. Fuchs shares his latest research findings, debunking common myths and providing actionable insights for athletes and fitness enthusiasts.

Plus, we touch on the effects of different carbohydrates on glycogen resynthesis and liver function. Whether you're a gym-goer or a seasoned athlete, this episode is packed with valuable information to optimize your training and recovery strategies.

Sponsors:

• Fitness Insider Newsletter: https://miketnelson.com/

Available now:

• Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

• 02:15 Starting the Discussion with Dr. Fuchs
• 03:05 Research on Cold Water Immersion
• 04:39 Mechanisms and Effects of Cooling on Muscle Recovery
• 12:08 Long-Term Effects of Cold Water Immersion
• 24:01 Comparing Cooling and Heating Protocols
• 32:35 Placebo Effects and Practical Applications
• 37:57 Debunking Cold Water Immersion for Fat Loss
• 41:01 Exploring the Effects of Cold Water Immersion on Endurance
• 41:50 The Role of Temperature in Muscle Physiology
• 42:40 Practical Applications of Cold Water Immersion
• 44:43 The Myth of Cooling Devices for Performance Enhancement
• 48:37 Pre-Exercise Cold Water Immersion: Benefits and Drawbacks
• 50:58 Glycogen Resynthesis and Carbohydrate Types
• 01:02:50 Recent Research on Breakfast and Liver Glycogen
• 01:06:13 Upcoming Studies and Bodybuilder Research
• 01:09:10 Cold Water Immersion Tips for Gym Goers
• 01:10:40 Conclusion and Contact Information 

Flex Diet Podcast Episodes You May Enjoy:

• Episode 202: Cold water immersion and the body’s regulation systems: An interview with Dr. Dwayne Jackson
  • YouTube: https://youtu.be/3UfPcOJdmIA?si=Vu4FT12Z5gd4JXkx
• Episode 344: Metabolic Adaptations, Lactate, and Training Smarter with Dr. Phil Batterson
  • YouTube: https://youtu.be/PPZyO1nxSPA?si=7BjCBIQBbs7srcly

Connect with Cas:

• Instagram: https://www.instagram.com/casfuchs
• LinkedIn: https://www.linkedin.com/in/casfuchs

Get In Touch with Dr Mike:

• Instagram: Drmiketnelson
• YouTube: @flexdietcert
• Email: Miketnelson.com/contact-us

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

Welcome back to the Flex Diet Podcast! I'm your host, Dr. Mike Nelson. Today, we're diving deep into hypertrophy training with my buddy from down under, Ben Mayfield Smith. We cover a wide range of topics, including his contest prep, hypertrophy techniques, volume and frequency, stretch-based hypertrophy, and even the underrated belt squat for building muscle.

Ben shares insights on how to apply different training methods effectively to client coaching. We also discuss the importance of psychological preparation in bodybuilding and sustainable training practices.

Whether you're curious about aerobic capacity's role in hypertrophy or looking for tips on evidence-based muscle growth strategies, this podcast has it all. Make sure to check out Ben's work at Matter Athletica and his Instagram for more amazing content.

Sponsors:

• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Fitness Insider Newsletter: https://miketnelson.com/
• Rogue: https://www.roguefitness.com/

Available now:

• Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

• 05:00 Ben's Contest Prep Journey
• 06:01 Training Strategies and Techniques
• 13:34 Debating Training Methods and Research
• 28:37 Practical Application of Hypertrophy Research
• 41:21 Stretch-Based Hypertrophy and Training Order
• 42:10 Volume and Load Considerations
• 44:30 Specificity in Training Programs
• 46:49 Lengthened Partials and Exercise Order
• 49:25 Rep Schemes and Muscle Group Responses
• 01:00:01 Secondary Factors in Hypertrophy
• 01:08:54 Single Leg Stability and Heavy Loads
• 01:15:44 Conclusion and Final Thoughts 

Flex Diet Podcast Episodes You May Enjoy:

• Episode 328: Grit Gains: Building Mental Toughness and Resilience in Training with Ben Mayfield Smith
  • YouTube: https://youtu.be/SsgZ1Tg_gro?si=YsCU0OeGORLW-hMR
• Episode 293: Optimizing Athletic Performance with Ben Mayfield-Smith
  • YouTube: https://youtu.be/ufLeOox6-ys?si=nGhXE1eGIiS2aAou

Connect with Ben:

• Instagram: @ben_mayfield_smith_
• Website: www.matterathletica.com

Get In Touch with Dr Mike:

• Instagram: Drmiketnelson
• YouTube: @flexdietcert
• Email: Miketnelson.com/contact-us

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

In this episode of the Flex Diet Podcast, I’m joined by my good friend Dr. Eric Trexler, exercise scientist, educator, and Director of Education at Stronger by Science, for a wide-ranging, no-BS conversation on what physiology actually looks like in the real world.

We dig into beetroot juice, nitric oxide, and “pump” supplements, why the blood-flow story is usually oversold, and why neuromuscular function and calcium handling may matter far more than chasing a swollen muscle. We also talk about why most supplement mechanisms sound great on paper… and quietly fall apart once you look at healthy humans who already function pretty well.

From there, the conversation expands into human variability, elite athletic outliers, and why normal distributions actually guarantee that “freaks” exist — whether people are comfortable admitting it or not. We also unpack NEAT, energy expenditure, and why exercise doesn’t scale linearly for fat loss, including how the body aggressively manages its energy budget when stress or activity gets too high.

If you care about performance, body composition, or just understanding how the human system really works, this episode will recalibrate a lot of assumptions.

Sponsors:

• LMNT: http://drinklmnt.com/mikenelson (automatically applied at checkout)
• Fitness Insider Newsletter: https://miketnelson.com/
• Shiftwave: https://shiftwave.co/drmiketnelson

Episode Chapters:

• 05:01 Diving into Beet Root and Nitrate Research
• 05:58 Mechanisms and Effects of Nitrate Supplements
• 10:14 Challenges and Insights in Supplement Research
• 34:19 Elite Athletes and Physiological Variability
• 43:16 Debating the Value of Outliers in Research
• 44:38 The Importance of Studying Rare Genetic Conditions
• 45:46 Challenges in Grant Writing for Rare Conditions
• 47:39 Blood Flow and Muscle Performance
• 49:14 The Science Behind Muscle Pumps and Hypertrophy
• 56:09 Energy Expenditure and Physical Activity
• 58:02 The Non-Linear Relationship Between Activity and Energy Intake
• 01:01:28 Exercise, Appetite, and Weight Management
• 01:14:19 Balancing Cardio and Strength Training for Optimal Health
• 01:21:14 Closing Remarks and Resources 

Episodes You Might Enjoy:

• Episode 352: Dr. Dan Pardi on Stem Cells, Supplements, and the Future of Health with Qualia
  • YouTube: https://youtu.be/8EZcHy_7wK8?si=aNGzT-abP9xbc6yU
• Episode 343: Fueling the Corporate Athlete: Stress, Supplements & Performance with Dan Hunter
  • YouTube: https://youtu.be/0ek4XSs62RQ?si=czR_7q96jJDqXzcF

Connect with Eric:

• Instagram: https://www.instagram.com/trexlerfitness

Get In Touch with Dr Mike:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
• Email: https://miketnelson.com/contact-us/

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