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  • Episode 372: PCOS Made Practical, Body Recomp Basics, and the Wild West of Peptides (w/ Dr. Ashley Dwyer)

    Episode 372: PCOS Made Practical, Body Recomp Basics, and the Wild West of Peptides (w/ Dr. Ashley Dwyer)
    2026/03/09
    In this episode of the Flex Diet Podcast, I sit down with Dr. Ashley Dwyer, a PharmD-turned nutrition and fitness coach, to cover a wide range of topics, with a strong focus on PCOS (polycystic ovarian syndrome), a metabolic condition that affects fertility, cycles, and systemic health. We dig into practical lifestyle strategies for insulin-resistant PCOS, including balanced meals, protein and fiber, blood sugar management, movement, and stress reduction, plus why long-term keto often isn’t a great fit. We also discuss GLP-1 medications, including concerns about HRV and resting heart rate, and why foundations and coaching matter when someone uses them. Finally, we discuss the current “wild west” of peptides, the lack of human data, dosing and purity issues, and the importance of transparency, consistency, and identity-based behavior change for body composition and long-term health. Sponsors: Flex4: Dr Ashley Dwyer's top 4 things for women to improve body composition: https://miketnelson.com/flex4Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Check out: Real Coaches Summit 2026: https://realcoachessummit.com Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 05:02 Meet Dr Ashley06:16 PCOS Explained09:37 PCOS Nutrition Basics11:31 Keto And Thyroid15:21 Stress And Cardio18:27 GLP1 Heart Effects22:21 Maintenance And Habits30:27 Identity And Mindset32:56 Identity Reps and Habits33:25 Daily Affirmations and Reminders34:23 Taming Negative Self Talk36:24 Peptides Hype and Risks38:18 Anecdotes Dosing and Quality42:38 Influencers Quick Fixes Foundations43:56 Research Funding and Regulation47:40 Transparency Natty vs Enhanced49:55 Coaching Clients on Supplements56:20 Outro Summit and Disclaimers Flex Diet Podcasts you may enjoy: Episode 359: Debunking Women’s Fitness Myths with Dr. Lauren Colenso-Semple YouTube: https://www.youtube.com/watch?v=AG_iahp6t40Episode 292: Expert Insights on Pelvic Floor Health, Stress Management & Functional Technique with Dr Catrina Fabian YouTube: https://www.youtube.com/watch?v=J3V3tCse-IA Connect with Dr Dwyer: Instagram: https://www.instagram.com/dr.dwyer Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 時間 2 分
  • Episode 371: Peptides, TRT, GLPs & Bloodwork: How to Do It Safely (and What Most People Miss) with John Gorman

    Episode 371: Peptides, TRT, GLPs & Bloodwork: How to Do It Safely (and What Most People Miss) with John Gorman
    2026/03/02
    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. Sponsors: Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 03:20 Johns Telemed Launch05:15 How Lab Consults Work08:23 Coaches and Bloodwork Ethics13:25 Reverse T3 Explained16:56 Stress Hormones and Dieting20:08 Microdosing Tirzepatide26:30 Long Term GLP1 Concerns30:45 TRT Done Right33:10 Better Clinics Better Consumers35:56 Vetting Coaches and Clinics37:40 Peptides Wild West38:50 Spotting Bunk Peptides41:22 Legit Sources and Protocols42:30 Evidence vs Hype45:17 How to Verify Quality50:54 Which Peptides Matter54:14 Methylene Blue and Carnitine57:50 Dosing and Safety Notes01:02:06 Wrap Up and Recommendations01:04:03 Music Picks and Outro01:07:07 Final Disclaimers Flex Diet Podcasts you may enjoy: Episode 319: Exploring the World of Peptides with Anthony Castore YouTube: https://www.youtube.com/watch?v=RbTY6kRP1H4&t=11sEpisode 212: The Pros and Cons of Training Elite Level Professional Athletes: An Interview with Dr. Andy Galpin YouTube: https://www.youtube.com/watch?v=rf1imcUu-Ew Connect with John: Instagram: https://www.instagram.com/team_gormanYoulTube: https://www.youtube.com/@TeamGormanPhysiqueEnhancement Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 時間 8 分
  • Episode 370: Hybrid Training Done Right: Building Strength & Endurance Without Killing Your Gains with Andreas Stobberup

    Episode 370: Hybrid Training Done Right: Building Strength & Endurance Without Killing Your Gains with Andreas Stobberup
    2026/02/23
    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. Sponsors: Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 03:14 Andreas’ Early Training Roots: Bodybuilding DVDs, Intensity, and Science05:55 Powerlifting Peak + Coaching on the Gym Floor (and Genetic Outliers)08:22 From 250 lbs to Ironman: Switching Gears During COVID10:45 Influencer Culture vs Real Performance: Respecting the Elite Gap21:10 Basics First: Exercise Beats Gadgets (Ice Baths, Red Light, Peptides)22:22 Beginners to Pros: Why the Pendulum Swings Back to Volume, Food, Sleep27:54 Zone 2 Confusion: What Pros Actually Do and Why Amateurs Misapply It31:34 Measure Outputs, Not Hype: Testing, VO2 Claims, and What Really Changes36:56 Individual Response & Coaching Art: Genetics, “Me-search,” and Iteration43:18 Consistency, Habits, and Coaching Boundaries: Saying No and Referring Out51:34 Elite Athletes, Blind Spots & the ‘Just Follow the Plan’ Problem53:53 Endurance vs Strength: Train Your Limiting Factor (and What the Research Really Shows)56:54 Smarter Strength Work for Runners & Cyclists: ROM, Structure, and Staying Healthy01:01:19 Cardio for Lifters: VO₂max Intervals, Microdosing, and Building Buy-In01:09:53 Why Aerobic Fitness Pays Off Fast: HR Recovery, HRV, and 3–6 Month Blocks01:20:05 Fueling Extremes: High-Carb Intake, Gut Training, and What’s Actually Happening01:29:51 Metabolic Flexibility & The Next Wave of Endurance ‘Mad Science’01:33:52 Where to Find Andreas + Podcast Wrap-Up & Disclaimers Connect with Andreas: Instagram: https://www.instagram.com/andreasstobberupFacebook: https://www.facebook.com/andreas.stobberup Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 時間 39 分
  • Episode 369: Stop “Thinking Positive”: Nervous System, Pressure, and Performance with Vince Malts

    Episode 369: Stop “Thinking Positive”: Nervous System, Pressure, and Performance with Vince Malts
    2026/02/19
    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. Sponsors: Shiftwave: https://shiftwave.co/drmiketnelson - Save $300 with the link above. Note: This is an affiliate link.Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 06:53 Why Mindset Matters: From ‘Fringe’ to (Mostly) Accepted in Pro Sports08:28 Pressure, Public Failure & Emotional Imprints: When One Mistake Snowballs13:04 The Dream vs the Job: Nervous System Load of Going Pro16:22 Social Media, Doomscrolling & the Rise of ‘Fake Experts’19:55 Too Many Voices: Entourages, Specialists & Who’s Actually in Control?22:39 Centralized vs Decentralized Leadership: Letting Athletes Think for Themselves26:09 Big Organizations Adapt Slow: Communication, Small Groups & Real Dialogue31:15 Being a ‘Nerd’ at Your Sport: Building Game IQ Through Learning & Desire36:40 Thoughtfulness, Accountability & Why Systems Make Change Real37:32 Why Veterans Still Win: Reading the Game on a Deeper Level37:51 The 4 Stages of Learning (and the Push Toward Unconscious Competence)40:25 Can You Speed It Up? Pressure, Playfulness & Staying in Stage 342:17 Identify–Direct–Own: A Framework to Accelerate Game Adaptability44:58 Distributed Cognition: The Team ‘Cheat Code’ for Game Speed48:31 Game Theory in Sports: Rules, Referees & Playing the Real Game50:15 System Reliability, Utility Players & Coaching Under Constraints56:09 State Before Skills: 4 Practical Tools (Breathing, Cold, Communication, Environment)01:05:03 Wrap-Up, Where to Find Vince, and Podcast Outro + Disclaimers 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_groEpisode 294: Mental Fitness & Performance: A Talk with Contemplate CEO Tarun Gulati YouTube: https://youtu.be/WWhtGjdWiNA Connect with Vance: Bloodline Hockey: https://bloodlinehockey.com/Instagram: https://www.instagram.com/coachvinnymalts Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 時間 10 分
  • Episode 368: Why NEAT (Step Count) Might Be the Missing Key to Fat Loss, Recovery, and Performance & Flex Diet Cert Closes Tonight

    Episode 368: Why NEAT (Step Count) Might Be the Missing Key to Fat Loss, Recovery, and Performance & Flex Diet Cert Closes Tonight
    2026/02/16

    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
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    10 分
  • Episode 367: Rebroadcast: Creatine for Brain Health and Performance with Dr. Eric Rawson

    Episode 367: Rebroadcast: Creatine for Brain Health and Performance with Dr. Eric Rawson
    2026/02/12

    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
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    1 時間 8 分
  • Episode 366: Coaching Leverage for Optimal Fitness Results & Flex Diet Cert Now Open

    Episode 366: Coaching Leverage for Optimal Fitness Results & Flex Diet Cert Now Open
    2026/02/09

    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
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    18 分
  • Episode 365: Carb Cycling for Performance and Body Comp with Jon Heck

    Episode 365: Carb Cycling for Performance and Body Comp with Jon Heck
    2026/02/03

    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
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    1 時間 15 分