Flex Diet Podcast

In this episode of the Flex Diet Podcast, I’m diving into the nitty-gritty of blood work and why it matters for your health, performance, and longevity, especially if you're an athlete, bodybuilder, or serious about your training.

Fresh off the ISSN (International Society of Sports Nutrition) conference, I’m joined by Michael Warner, a sharp coach at Marek Health and the owner of Set the Standard. Together, we unpack some of the most important markers in blood work, how training and nutrition can influence your results, and how to actually interpret those lab numbers in the real world.

We also discuss the importance of hydration, the context behind the numbers, and why proactive health monitoring should be an integral part of every performance plan. And yes, we touch on the impact of PEDs (performance-enhancing drugs) and what they can do to your blood markers.

Whether you’re optimizing for gains or longevity, this is a must-listen for anyone who wants to truly understand what’s going on under the hood.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com

Available now:

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

Episode Chapters:

• 00:16 Recap of the ISSN Meeting
• 00:40 Guest Introduction: Michael Warner
• 00:59 Importance of Blood Work for Health and Performance
• 01:28 Personal Experience with Blood Work
• 02:15 Basic Blood Tests and Their Accessibility
• 03:19 Interpreting Blood Work Results
• 03:37 Vitamin D and Lifestyle Factors
• 04:08 Focus on Exogenous Compounds
• 04:31 Sponsor Shoutouts
• 06:48 Interview with Michael Warner Begins
• 08:04 Blood Work in Physique Athletes
• 08:57 Variability in Blood Work Results
• 13:21 Blood Pressure and Easy Checks
• 15:01 Proactive Health Monitoring
• 15:48 Whack-a-Mole Lab Work
• 19:11 Preparing for Lab Work
• 26:33 Frequency of Blood Work
• 29:45 Enhanced Athletes and Blood Work
• 33:08 Risks and Rewards of Enhancement
• 35:57 TRT and Personal Experiences
• 38:18 Fertility and Performance Enhancing Drugs
• 39:03 Introduction to Fertility Clinics and At-Home Sperm Tests
• 40:27 Misconceptions About Testosterone and Fertility
• 41:26 Essential Blood Work for Health and Performance
• 44:26 Advanced Markers and Kidney Function
• 46:25 Importance of Iron Panels and Sex Hormones
• 50:16 Thyroid Panels and Additional Health Markers
• 54:56 Merrick Health and Telemedicine Services
• 01:04:22 Conclusion and Final Thoughts 

Flex Diet Podcast Episodes You May Enjoy:

• Episode 201: Coaching clients to look and feel their best: An interview with Lacey Dunn, RD
• Episode 144: Peptides – Bleeding Edge Performance, Muscle, and Recovery with Dr. Andy Galpin & Dr. Ryan Greene

Connect with Michael:

• Instagram: https://www.instagram.com/mawsome_
• Website: https://marekhealth.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

Flex Diet Certification Enrollment Deadline  (click here) & Optimal Weight Loss Strategies

In this episode of the Flex Diet Podcast, Dr. Mike Nelson discusses the closing of the Flex Diet Certification enrollment, emphasizing its comprehensive program for improving body composition, muscle gain, and performance through nutrition and recovery. Dr. Nelson provides a key tip for weight loss. Listen in for more.

00:24 Flex Diet Certification Enrollment

01:50 Expert Interviews and Course Content

03:41 Tip of the Week

05:01 Prioritizing 2 Interventions 

07:03 Exercise and Caloric Deficit

11:04 Cardio and Activity Recommendations

14:40 Upcoming Events

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

Hey there, Dr. Mike T Nelson here. In this episode of the Flex Diet Podcast, I’m excited to announce that the Flex Diet Certification is officially open! I’m recording this one from Europe, and I’ll walk you through what the cert is all about.

The Flex Diet Cert is my comprehensive program that dives deep into the worlds of nutrition and recovery, all built around the concepts of metabolic flexibility and flexible dieting. But we don’t just stop at macros and science—we also dig into habit-based techniques and the psychology behind behavior change, so you can help clients actually follow through and see real results.

In this episode, I also geek out a bit on the role of protein in muscle growth, including a breakdown of muscle protein synthesis and how it ties into exercise. If you’ve ever wondered how to optimize training and recovery to build more lean muscle, you’ll want to tune in.

You’ll also hear about the eight key interventions I cover in the cert, plus highlights from expert interviews and some simple, actionable steps you can use with your clients right now to improve performance, body composition, and overall health.

Check it out, and if you’re ready to level up your coaching, the Flex Diet Cert is open now for a limited time. Let’s go!

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: https://drinklmnt.com/

Available now:

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

Episode Chapters:

• 00:41 Overview of Flex Diet Certification
• 02:53 Metabolic Flexibility and Flexible Dieting
• 04:17 Expert Interviews and Additional Resources
• 05:26 Importance of Protein in Diet
• 07:34 Muscle Protein Synthesis Explained
• 11:49 Role of Exercise in Muscle Building
• 15:29 Combining Protein Intake and Exercise
• 18:39 Conclusion and Certification Details
• 19:49 Disclaimer and Final Notes

Flex Diet Podcast Episodes You May Enjoy:

•  Episode 274: How Muscle Fibers Influence Metabolism: Insights from Nathan Serrano: https://miketnelson.com/episode-274-how-muscle-fibers-influence-metabolism-insights-from-nathan-serrano/ 
• Episode 203: Mind, Muscle, and Metabolism: An interview with Dr. Jade Teta from Next Level Human: https://miketnelson.com/mind-muscle-and-metabolism-with-dr-jade-teta/

Get In Touch with Dr Mike:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
• 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 Dr. Mike T Nelson, and in this episode, I’m joined by Ben Mayfield Smith, a coach, researcher, and all-around grit expert from Australia, for a deep dive into what it really means to build resilience in both training and life.

We unpack the science and psychology behind grit, perseverance, and stress adaptation and how you can strategically apply these principles to become more robust as an athlete, coach, or everyday human. Ben and I get into the weeds on why mental toughness isn’t about grinding yourself into the ground, and how balancing physiological stress with psychological readiness is key to long-term progress.

You’ll also hear some practical takeaways you can implement today, whether it’s developing a growth mindset in your coaching or using tools like cold water immersion to toughen both body and mind.

Plus, I give a quick update on the next Flex Diet Certification cohort, perfect for anyone looking to level up their coaching toolbox.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com

Available now:

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

Episode Chapters:

• 04:32 Podcast Transition and Casual Conversation
• 08:32 Client Experiences and Training Anecdotes
• 09:03 Debunking Bodybuilding Myths
• 16:42 The Role of Intensity Techniques in Training
• 18:53 Diving into Grit and Stress Adaptation
• 33:07 The Risks of Misapplying Grit
• 34:01 Fundamental Principles of Grit
• 35:44 Teaching Grit Through Cognitive Progressive Overload
• 36:42 The Role of Mental Toughness and Growth Mindset
• 41:40 The Goat Drill: A Case Study in Cognitive Overload
• 48:34 Strategic Struggling and Habit Stacking
• 57:04 Balancing Eustress and Distress in Training
• 01:03:49 Long-Term Adaptation and Psychological Resilience
• 01:10:48 The Importance of Developing Mental Resilience
• 01:14:09 The Role of Psychological Development in Performance
• 01:17:38 The Concept of Threat Inoculation
• 01:22:48 Cold Water Immersion and Mental Toughness
• 01:28:11 Cross-Adaptation and Psychological Resilience
• 01:34:23 Practical Applications for Building Mental Resilience
• 01:38:10 Conclusion and Resources

Flex Diet Podcast Episodes You May Enjoy:

• Episode 294: Mental Fitness & Performance: A Talk with Contemplate CEO Tarun Gulati
• Episode 134: The Coach/Client Relationship and the Mental Side of Fitness: an Interview with Dr Lisa Lewis

Connect with Ben:

• Instagram: https://www.instagram.com/ben_mayfieldsmith_/
• Website: https://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

Welcome back to the Flex Diet Podcast! I’m your host, Dr. Mike T. Nelson, and today’s episode is a special rebroadcast of a conversation I had on the Barbell Shrugged podcast with Anders Varner. We dive deep into what I call the Flexible Meathead Cardio Approach — a method designed specifically for strength athletes and lifters who know they need cardio but don’t want it to kill their gains.

In this episode, I break down how to build a cardio plan that enhances, not competes with, your strength and performance goals. We cover why aerobic conditioning is a secret weapon for recovery, how it helps you train harder over time, and how to structure your week for maximum benefit.

We also get into the weeds on VO2 max testing, different cardio modalities (and when to use them), and how to leverage health data from wearables like the Oura Ring for smarter training decisions. If you’re a lifter who wants to be strong and fit without living on a treadmill, this one’s for you.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Fexible Meathead Cardio Level 1: Sign-up here

Available now:

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

Episode Chapters:

00:35 Flexible Meathead Cardio Approach

• 00:55 Enrollment Details for the Cardio Course
• 01:45 Podcast Collaboration and Disclosure
• 02:08 Introduction to the Barbell Shrugged Episode
• 02:12 Cardio for Strength Training Enthusiasts
• 05:28 Benefits of Aerobic Training for Lifters
• 09:51 Personal Experience and Data Insights
• 22:58 Structuring Cardio for Muscle-Bound Athletes
• 27:49 Interval Training and Output Management
• 29:03 Recovery Strategies for Intervals
• 31:08 High-Intensity Intervals vs. Long Runs
• 33:41 Understanding VO2 Max Testing
• 39:04 VO2 Max Standards and Goals
• 45:32 Structuring a Balanced Training Week
• 47:46 The Importance of Consistent Cardio
• 49:36 Conclusion and Where to Find More Information

Flex Diet Podcast Episodes You May Enjoy:

Episode 287: Insights and Innovations in HRV and Aerobic Training with Coach Joel Jamieson

• Episode 138: Why Everyone Benefits from Aerobic Training – Even Meatheads

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 T. Nelson, and in this episode, I sit down with my good friend Dr. Kenneth Jay, a PhD in Physiology and Biomechanics, coach to Olympic-level athletes, and creator of the Row Forge app.

We go deep on all things cardiovascular performance, especially how to improve aerobic capacity without losing your hard-earned strength. You’ll hear us geek out over the Concept2 rower (yes, it’s a love-hate relationship), and dig into the science of rowing mechanics, training protocols, and how to crush your 2k time, including Kenneth’s brutal but effective “Mjolnir” workout.

We also cover key concepts like VO2 max, zone two training, and when to use HIIT vs. steady-state cardio. Whether you’re a strength athlete trying to up your conditioning game or just looking to improve overall performance, there’s something here for you.

We even touch on practical tools like ketone esters, electrolytes, and how to maintain conditioning without burning out.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 02:28 The Benefits of Rowing for Cardiovascular Performance
• 02:59 Deep Dive into Rowing and Cardiovascular Training
• 15:51 Rowing Protocols and Training Tips
• 39:08 VO2 Max and Rowing Assessments
• 47:27 Aerobic Base and Specialized Training
• 48:14 Individual Differences in 2K Times
• 49:05 Case Study: Brutal Training Regimen
• 51:35 Concept2 Logbook and Performance Metrics
• 54:05 Effective Rowing Protocols
• 56:06 The Mjolnir Protocol
• 01:05:32 Zone 2 Training and Maintenance
• 01:22:17 Rowforge App and Final Thoughts 

Flex Diet Podcast Episodes You May Enjoy: 

• Episode 287: Insights and Innovations in HRV and Aerobic Training with Coach Joel Jamieson 
• Episode 138: Why Everyone Benefits from Aerobic Training – Even Meatheads

Connect with Dr Kenneth Jay: 

• Instagram: https://www.instagram.com/drkennethjay/
• YouTube: https://www.youtube.com/playlist?list=PLxblf7cM-gVol9BLLOxfoI0jv-vzFsl5O

Get In Touch with Dr Mike:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg

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

Welcome back to the Flex Diet Podcast. I'm Dr. Mike T. Nelson, and today I’m diving into the frigid but fascinating world of cold water immersion with Dr. Thomas P. Seeger — a true pioneer in sustainable engineering and a leading voice on cold exposure.

We break down the latest science behind cold plunges, including how they impact brown fat, metabolism, HRV, testosterone and overall resilience. Tom also shares key takeaways from his excellent book Uncommon Cold, and gives us a peek into the thinking behind his company, Morozko Forge — makers of some seriously high-tech cold tubs.

We even get into my own experiences with cold immersion, what’s hype and what’s helpful, and how to safely integrate it into your routine for health and performance gains.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 05:09 Welcome Dr. Tom: Cold Plunge Setup
• 06:20 The Science Behind Cold Plunges
• 07:13 Physiological Responses to Cold Exposure
• 17:00 Brown Fat and Metabolic Health
• 26:48 Psychological Resilience and Cold Exposure
• 49:12 Heart Rate Variability and Cold Immersion
• 52:43 Starting a Cold Water Immersion Routine
• 55:53 Psychological Tricks and Cold Exposure
• 56:29 Individual Differences in Cold Tolerance
• 57:43 Optimal Time and Temperature: A Myth
• 58:07 Cold Training vs. Medical Fallacies
• 01:02:33 Testosterone and Cold Exposure
• 01:05:59 The Uncommon Testosterone Book
• 01:11:53 TRT and Natural Alternatives
• 01:19:37 Personal Experiences and Recommendations
• 01:26:07 Morozko Forge: The Ultimate Ice Bath
• 01:34:47 Final Thoughts and Recommendations 

Flex Diet Podcast Episodes You May Enjoy: 

• Episode 202: Cold water immersion and the body’s regulation systems: An interview with Dr. Dwayne Jackson 
• Episode 114: How To Be More Robust and Antifragile with Cold Water Immersion and Sauna: The Barbell Model of Phys Flex

Connect with Dr Seager: 

• Instagram: https://www.instagram.com/seagertp
• Morozko Forge: https://www.morozkoforge.com/
• Uncommon Cold: https://www.morozkoforge.com/post/uncommon-cold-book

Get In Touch with Dr Mike:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg

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. James Fadiman and Jordan Gruber to talk all things microdosing—what it is, what it isn’t, and why it’s gaining so much traction in health, performance and even mental clarity.

We dig into their new book, Microdosing for Healing, Health, and Enhanced Performance, and cover everything from the history of psychedelics to the latest research and how people are using tiny doses of these compounds to potentially improve cognitive function, mood and physical performance.

We also talk about personal experience—what they’ve seen, what they’ve felt, and what they’ve learned along the way. Of course, none of this is medical advice. These substances still live in legal gray zones depending on where you are, so proceed with caution and do your homework.

If you’re curious about the science and the real-world implications of microdosing, this episode is a must-listen. Let’s get into it.

Sponsors:

• Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 01:07 Exploring Microdosing: Benefits and Research
• 01:56 Legal and Safety Considerations
• 02:45 Personal Experiences with Psychedelics
• 04:05 Microdosing Protocols and Effects
• 17:13 Microdosing for Enhanced Performance
• 29:22 The Role of Coaching in Neuroplasticity
• 29:40 Microdosing and Moral Implications
• 30:20 Understanding Neuroplasticity with Psychedelics
• 34:06 Microdosing for Chronic Pain
• 34:58 Microdosing vs. Pharmaceuticals
• 36:54 Real-Life Evidence and Research
• 47:43 Potential Risks of Microdosing
• 51:51 Microdosing Community and Resources
• 54:23 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy: 

• Episode 162: Aaron Rodgers ayahuasca retreat, performance, and research – a solocast by Dr Mike T Nelson 
• Episode 111: My Plant Medicine Experience w Ayahuasca and Kambo in Costa Rica

Connect with : 

• Microdosing for Health, Healing and Advanced Performance: https://www.amazon.com/Microdosing-Health-Healing-Enhanced-Performance/dp/1250355583
• Dr James Fadiman: https://www.jamesfadiman.com/
• Jordan Gruber: https://jordangruber.com/

Get In Touch with Dr Mike:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg

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

In this episode of the Flex Diet Podcast, I sit down with Aaron Straker for a deep dive into his journey from natural bodybuilding to the enhanced side of the sport. We talk openly about the trade-offs, risks, and insights he's gained along the way—including the use of compounds like testosterone and growth hormone.

We also get into the mental and physical shifts that come with that transition, and how Aaron approaches training, nutrition, and recovery with intention. He shares his thoughts on everything from sauna use to how he stays grounded while optimizing performance. Whether you're just curious or seriously considering the enhanced route, this episode offers a nuanced, no-BS perspective.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8
• Flex 4: Aaron's top 4 factors to consider before starting TRT or PEDs

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 06:01 Aaron's Life in Bali
• 10:33 Natural vs Enhanced Bodybuilding
• 17:13 Aaron's Journey and Training Insights
• 34:40 Health Concerns and Blood Pressure Monitoring
• 35:36 Mind-Muscle Connection and Nervous System Effects
• 38:30 Diet and Macros During Training Phases
• 42:07 Challenges of High-Calorie Diets
• 43:29 PEDs and Their Impact on Training and Recovery
• 51:51 Sauna Use and Recovery Protocols
• 56:35 Individual Responses to PEDs
• 59:14 Mental and Emotional Effects of PEDs

01:04:37 Podcast Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy: 

• Episode 216: Building a successful online fitness coaching business: An Interview with Aaron Straker 
• Episode 185: Are more top bodybuilders dying early? Extreme bodybuilding methods – risks and rewards: a conversation w/ Dr Guillermo Escalante

Connect with Aaron: 

• Instagram: https://www.instagram.com/aaron_straker
• Podcast: https://www.eattrainprosper.com/
• Website: https://strakernutritionco.com/coaching-services/

Get In Touch with Dr Mike:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg

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

In this episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike Nelson, Coach Jerell, and Dr. Lonnie Lowery discuss recent studies on the impact of cold water immersion on muscle protein synthesis and recovery. Dr. Nelson shares insights from a study published in March 2025, examining how post-exercise cooling affects blood flow and amino acid incorporation into muscle tissue. 

The team debates the pros and cons of cold water immersion, particularly for muscle hypertrophy and recovery, and shares personal experiences and practical applications. Later, they delve into the mind-muscle connection, exploring its use in both bodybuilding and strength training, and how to effectively incorporate this technique into workouts. The conversation wraps up with a discussion on posing in bodybuilding and how internal and external cues affect performance.

Episode Chapters:

• 01:16 Muscle Protein Synthesis and Cold Water Immersion
• 08:18 Practical Applications and Public Perception
• 22:53 Iron Radio Updates and Announcements
• 25:16 Mind-Muscle Connection: Bodybuilders vs. Athletes
• 31:08 Effective Rowing Techniques
• 31:48 The Importance of Slowing Down
• 35:21 Mind-Muscle Connection
• 39:11 Neural Reeducation Insights
• 46:01 Practical Tips for Strength Athletes
• 51:26 Posing and Performance in Bodybuilding

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com 

Thank you!

Phil, Jerrell, Mike T, and Lonnie

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