エピソード

  • Episode 388: Dr. Emily Dow on From Lab to Gym — Bridging Gut Science, Sports Nutrition, and Real-World Coaching

    Episode 388: Dr. Emily Dow on From Lab to Gym — Bridging Gut Science, Sports Nutrition, and Real-World Coaching
    2026/06/08
    In this episode of the Flex Diet Podcast, I sit down with Dr. Emily Dow, PhD, RD, to discuss her research and coaching work at the intersection of nutrition, resistance training, and gut health. We dive into her dissertation research, which examined a 12-week resistance training program combined with a vinegar intervention. Emily explains why the primary outcomes related to gut permeability were limited in a healthy population, while some exploratory findings suggested improvements in strength, possible cognitive benefits, and several intriguing mechanistic pathways involving acetate metabolism, NAD salvage pathways, and AMPK signaling. We also discuss what the current research says about vinegar and glucose control, the challenges of translating tightly controlled exercise studies into real-world recommendations, and why context matters so much when interpreting data. Along the way, we cover the growing interest in peptides and why a healthy dose of skepticism is warranted, the limitations of direct-to-consumer gut microbiome testing, and the often-overlooked role that stress plays in gastrointestinal health. Finally, Emily shares why combining research with hands-on coaching creates better practitioners, better science communication, and ultimately better outcomes for clients and athletes. 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: 02:29 Vinegar Research Origins04:12 Study Design Training Protocol07:42 Biodex Explained Strength Testing11:49 Research Tradeoffs Null Results14:49 Possible Mechanisms Acetate19:55 Glycemic Control CGM Findings22:21 Peptides Hype And Risks28:54 Microbiome Performance Research30:47 Gut Testing Skepticism36:23 Stress And GI Symptoms39:22 PhD to RD Fast Track41:04 RD Exam Reality Check44:25 Scope of Practice Basics45:56 Referral Networks That Work49:29 Research vs Coaching Gap58:51 Clients Drive Better Questions01:05:26 Why She Started Instagram01:09:58 Social Media for Academia01:13:18 Training Goals and Tattoos01:15:45 Where to Follow and Wrap Up Flex Diet Podcasts you may enjoy: Episode 251: The Role of Microbiome in Elevating Exercise and Dietary Outcomes with Dr Sara Campbell YouTube: https://youtu.be/sQV_1r81SAIEpisode 222: Expert Insights on nutrition, supplements, and training with Registered Dietitian Sean Casey YouTube: https://youtu.be/wjJB-y1kwgM Connect with Dr. Dow: Website: https://www.dremilydow.comInstagram: https://www.instagram.com/dremilydow Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
    続きを読む 一部表示
    1 時間 18 分
  • Episode 387: Nathan T. Jenkins on Metabolic Flexibility, Aerobic Base, and First Principles

    Episode 387: Nathan T. Jenkins on Metabolic Flexibility, Aerobic Base, and First Principles
    2026/06/02
    In this episode of the Flex Diet Podcast, I sit down with Dr. Nathan Jenkins to discuss how to improve performance, body composition, and long-term health through the lens of aerobic development and metabolic flexibility. Nathan shares his journey from exercise physiology and coaching CrossFit athletes to his new role teaching physiology at the University of Georgia School of Medicine. We discuss why metabolic flexibility is such a powerful framework for understanding everything from biochemistry and exercise performance to metabolic disease. We also dive into interpreting maximal exercise testing data, including VO₂ measurements, EKG analysis, and near-infrared spectroscopy (NIRS), along with how different energy systems work together during training and competition. Nathan explains why building an aerobic base is critical for repeated high-intensity performance, how pacing impacts outcomes, and why the ability to "suffer" is actually a trainable skill. To wrap up, we cover practical strategies you can apply right away, including prioritizing protein and carbohydrates, improving sleep quality, and addressing common micronutrient deficiencies through blood work, such as magnesium, vitamin D, and omega-3 status. 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: 02:47 Meet Dr Nathan Jenkins04:38 CrossFit Nutrition Reality Check07:09 Leaving Tenure for Family09:21 Back to Academia and Med Ed11:29 Why Exercise Physiology Matters14:36 Stress Tests Reveal Pathology18:19 Max Testing and NIRS Setup22:42 Raw Data Over Machine Outputs24:18 Bohr Effect and Oxygen Delivery28:09 Energy Systems in the Real World33:05 Coaching Basics That Matter35:40 Teaching Cardio From First Principles36:36 Aerobic Base Reality Check37:19 Cardio for Meatheads Pitch39:13 CrossFit Endurance Breakthroughs41:49 Fixing Time Domain Weakness45:46 Pacing Like Froning Fraser48:42 RAAM Gamesmanship Story51:45 Pain Management Truths53:23 VO2 Max Feels the Same55:54 Suffering as a Skill59:09 Cold Plunge Mindset Study01:00:52 Caffeine Placebo and Belief01:03:22 Heat Acclimation and 10K Prep01:04:36 Metabolic Flexibility Lens01:08:16 Teaching Diabetes Integration01:10:56 Bloodwork Meets Flexibility01:12:37 Where Fat Goes Wrong01:15:07 Sustainable Deficit Strategy01:16:34 Four Priorities Blueprint01:17:21 Protein and Carb Targets01:21:08 Sleep and Micronutrients01:27:06 Omega-3 Testing Nuance01:29:36 Wrap Up and Next Steps01:31:52 Newsletter and Flex Diet Cert01:33:20 Final Thanks and Subscribe Flex Diet Podcasts you may enjoy: Episode 344: Metabolic Adaptations, Lactate, and Training Smarter with Dr. Phil Batterson YouTube: https://youtu.be/PPZyO1nxSPAEpisode 383: Body Composition, Strength Training, and Sustainable Habits with Martin Silva YouTube: https://youtu.be/p8oM0gW488U Connect with Dr. Jenkins: Website: https://www.drnathanjenkins.com/Instagram: https://www.instagram.com/drnathanjenkins Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
    続きを読む 一部表示
    1 時間 34 分
  • Episode 386: Nervous System Regulation, Somatics, and Stress Resilience with Tracy Holemeyer

    Episode 386: Nervous System Regulation, Somatics, and Stress Resilience with Tracy Holemeyer
    2026/05/27
    In this episode of the Flex Diet Podcast, I sit down with my friend Tracy Holemeyer (Uncontrollably Me, host of the Other Way to See It podcast) to talk about healing and performance through nervous system flexibility, somatics, and self-awareness, especially with how much stress people are carrying right now. We dig into practical tools like orienting, grounding, the “starfish” drill, pendulation, and Tracy’s “core four” (soft eyes, relaxing the tongue, breath pacing for coherence, and soft knees), plus how posture and unconscious habits can shape mood and behavior. We also explore the value of community and coaching, how movement and sound (including humming, voo breath, and growling) can help regulate, and we finish with a thoughtful discussion on psychedelics, integration, and why support and discernment matter. 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: 02:59 Meet Tracy and Catch Up04:46 Micro Breaks and Orienting08:46 Starfish and Body Awareness10:44 Joints Posture and Anxiety17:37 Strategies Become Identity21:00 Awareness Coaching in Practice26:02 Coaching Community and Support32:44 Social Media Validation Trap36:13 Integrity and Business Alignment39:39 Trauma Weight and Safety41:57 Referrals Over Scarcity43:07 Abundance Through Uncertainty47:09 Money Purpose and Access52:57 Capacity and Ongoing Stress57:15 Pendulation and Core Four01:03:00 Movement Urgency and Sound01:08:55 Growling Music and Release01:15:23 Healing as Defiance01:16:59 Flow States and Community01:18:23 Recreation With Real Stakes01:20:13 Choosing Controlled Hardship01:21:09 Healthy Stress Builds Capacity01:23:34 Rewriting Trauma Responses01:25:28 Psychedelics And Integration01:34:07 Avoiding The Healing Shortcut01:37:10 Where Memories Live01:42:45 Four Tools For Stress01:46:19 Finding Tracy And Closing01:49:45 Podcast Wrap And Disclaimer Flex Diet Podcasts you may enjoy: Episode 354: How Shiftwave Reboots Your Nervous System w/ Dr. Jeff Rouse YouTube: https://youtu.be/XTPwIb3ZMxQEpisode 345: Sleep Like a Beast: Lessons from Jay Wiles and Jeffrey Durmer YouTube: https://youtu.be/8mVvceWn-Yw Connect with Tracy: Website: https://www.uncontrollablyme.com/Instagram: https://www.instagram.com/embodiedsomatics Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
    続きを読む 一部表示
    1 時間 53 分
  • Episode 385: Rob Wilson on BJJ Performance Frameworks, Grip Training, Recovery Tech & The Check Engine Light Book

    Episode 385: Rob Wilson on BJJ Performance Frameworks, Grip Training, Recovery Tech & The Check Engine Light Book
    2026/05/18
    In this episode of the Flex Diet Podcast, I sit down with human performance specialist and coach Rob Wilson for a wide-ranging conversation that spans music, coach education, and what it really means to train for performance longevity. We dig into Rob’s new book, The Check Engine Light: Tune In Your Body and Mind to Achieve Performance Longevity, and his work educating coaches through ALTIS and with special operations communities. Rob also shares why jiu-jitsu strength and conditioning still lacks clear performance standards and proposes building sport-specific frameworks (like lower-body clinching demands) before jumping to exercise selection. We talk grip strength vs endurance, avoiding redundancy and tendon issues, contra-specific training for durability, and why “recovery” isn’t the goal—adaptation is—especially in elite sport. 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: 02:41 Nineties Music Nostalgia05:08 Seasonal Listening Habits11:17 Teaching and ALTIS Work13:25 Building BJJ Performance Frameworks22:55 Grip Strength and Tendon Tradeoffs26:51 Grip Training Hacks and Extensions37:34 Transfer, Gait, and Fuzzy Sports46:13 Compensation in Athletes and Aging51:50 Warrior Fitness Reset53:00 Check Engine Light System54:27 Spiderweb Symptoms Explained56:12 Eyes Unlock Performance57:53 Stuck in Your Box01:02:47 Logistics and Stakeholders01:06:08 Effects Over Modalities01:08:55 Recovery vs Adaptation01:15:50 Wearables Need Context01:19:41 Effort When Tired01:25:50 Cold Plunge Mindset01:30:14 Book Links and Wrap Up01:31:07 Final Thanks and Disclaimer Flex Diet Podcasts you may enjoy: Episode 275: Mastering Combat Sports Conditioning Using Advanced Training Techniques with Coach James Tognarini YouTube: https://www.youtube.com/watch?v=t9Hc-VrsY4k&t=1s Connect with Rob: Book: https://www.thecheckenginelightbook.com/Instagram: https://www.instagram.com/thecheckenginelightWebsite: https://www.wilsonhealthandperformance.com/ Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
    続きを読む 一部表示
    1 時間 34 分
  • Episode 384: Building Strength & Muscle After 50 (Without Getting Hurt) with Chad Landers

    Episode 384: Building Strength & Muscle After 50 (Without Getting Hurt) with Chad Landers
    2026/05/11
    In this episode of the Flex Diet Podcast, I talk with my good buddy Chad Landers, veteran trainer, strength coach, and author of Building Strength and Muscle After 50, about how to keep gaining strength and muscle as you get older without falling off the “injury cliff.” We dig into why consistency matters most, how progress often drops in steps after injuries, and why smart modifications beat worshipping any single lift. Chad shares lessons from coaching clients for decades, including balancing pressing with back work, using better technique (like pause benching), and building conditioning with tools like the fan bike, rower, and step mill. We also cover practical programming, tracking PRs beyond 1RM, and why it’s never “too late” to start training—especially after 50. 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: 03:31 Book and Aging Strong05:21 Consistency and Injury Cliff08:52 Modify Training for Joints16:11 Bench Press Progress18:29 Bench Tips and Ego23:34 Back Work and Ratios28:38 Programming and Cardio Intervals32:17 Accountability and Habits35:59 Cardio Gear Picks37:19 Best Cardio Machines38:44 Elliptical And Zone Two39:33 Fan Bike Reality Check41:04 Cheap Bike Trainer Setup42:05 Interval Training Blueprint44:28 StepMill For Drummers46:09 Performers And Conditioning49:49 Consistency Over Supplements56:03 Why Write The Book59:56 Tracking PRs With Logs01:03:34 Coaching Hacks And Rehab01:06:39 Where To Buy The Book01:11:07 Podcast Wrap Up Disclaimer Flex Diet Podcasts you may enjoy: Episode 342: Balancing Nutrition and Social Life with David Page YouTube: https://www.youtube.com/watch?v=ojBnb3o3OrM&t=1sEpisode 355: The Stimulated Mind: Dr. Tommy Wood on Building a Better Brain Through Training, Tech & Physiology YouTube: https://www.youtube.com/watch?v=BeEEbTdZVNc Connect with Chad: Building Strength and Muscle After 50: https://us.humankinetics.com/products/building-strength-and-muscle-after-50Instagram: https://www.instagram.com/chadlanders/Website: https://pushprivatefitness.com/ Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
    続きを読む 一部表示
    1 時間 15 分
  • Episode 383: Body Composition, Strength Training, and Sustainable Habits with Martin Silva

    Episode 383: Body Composition, Strength Training, and Sustainable Habits with Martin Silva
    2026/05/05
    In this episode of the Flex Diet Podcast, I’m on the road and sit down with strength coach Martin Silva to talk about how to improve body composition, performance, and long-term health, especially for high-achieving clients in the 35–60 range. We get into unlearning a lot of the nutrition beliefs people bring in, why I still like keeping nutrition simple, higher protein, fewer ultra-processed foods, and how short-term tracking can build awareness without becoming a crutch. Martin also walks through how he structures coaching check-ins, his own background going from bodybuilding and restriction to a more health and strength-focused approach, and what actually works in the real world. We also cover programming, including full body vs upper/lower splits, single-leg work, squat and deadlift variations (I’m a fan of the trap/hex bar here), mobility priming, and how to monitor technique even when coaching online. Plus, we dig into stress, sleep, managing distractions (your phone is probably not helping), and a few rapid-fire tips—including “never miss twice.” 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: 02:21 Body Comp Framework04:00 Nutrition Basics Protein07:01 Adherence Tracking Habits10:21 Check Ins Coaching System13:28 Mindset Lessons Reverse Diet15:01 Bodybuilding Backstory Shift18:14 Performance First Training20:47 Programming Frequency Splits25:15 Mastering Compound Lifts27:25 Squat Alternatives Single Leg28:47 Deadlift Hinge Progressions29:54 Hip Thrust Debate30:42 Hip Thrusts for Athletes31:30 Front Loaded Squat Options33:09 Single Leg Strength Focus34:18 Z Press and Pressing Variations36:05 Mobility and Priming37:57 Trap Bar Deadlift Preference39:27 Stress and Sleep Routines43:03 Phone Distraction Strategies46:48 Four Tips for Body Comp51:52 Mindset Never Miss Twice52:43 Where to Find Martin53:26 Wrap Up and Disclaimers Flex Diet Podcasts you may enjoy: Episode 365: Carb Cycling for Performance and Body Comp with Jon Heck YouTube: https://www.youtube.com/watch?v=19VSFiYWhVwEpisode 358: Navigating Body Composition, Weight Loss & Real-World Coaching with Aram Grigorian YouTube: https://www.youtube.com/watch?v=f5NryXdButk&t=1s Connect with Martin: Instagram: https://www.instagram.com/martinsilvafitness/Website: https://optimiseyourbody.transistor.fm/YouTube: https://www.youtube.com/@Martinsilvafitness Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
    続きを読む 一部表示
    56 分
  • Episode 382: Creatine for Muscle, Bone, Brain & Longevity (Plus Caffeine, Dosing, and Safety) with Dr. Darren Candow

    Episode 382: Creatine for Muscle, Bone, Brain & Longevity (Plus Caffeine, Dosing, and Safety) with Dr. Darren Candow
    2026/04/29
    In this episode of the Flex Diet Podcast, I sit down with creatine researcher Dr. Darren Candow from the University of Regina to break down what the research actually says about creatine for muscle, performance, and body composition—plus the newer interest in brain health, aging, and longevity. We dig into practical dosing (including higher-dose ideas for bone and brain), why timing probably doesn’t matter much, and what the data shows on safety, side effects, and common myths like hair loss. We also talk about creatine in special contexts like sleep deprivation, jet lag, concussion/TBI potential, and vegan or low-creatine diets, along with how caffeine might (or might not) interfere. If you want an evidence-based, real-world guide to creatine, this one’s for you. 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: 04:00 How Candow Started Creatine06:10 Glutamine Reality Check07:17 Top Supplements Today08:23 NAD Hype vs Evidence11:36 Creatine Dosing and Timing15:06 Brain Uptake and Sleep Loss18:17 Safety Diet and Essentiality21:49 Harris Studies and Dose Ranges24:30 Creatine for Concussion Prevention26:31 High Dose Game Prep27:12 Creatine Beyond Sports29:16 Soccer Cognition Hits31:38 Caffeine Creatine Myth35:11 Caffeine Dosing Timing37:32 Creatine Bone Findings39:22 Bone Research Reality43:39 Heart Health Potential44:20 Creatine Forms Hype46:30 Future Creatine Research47:51 Wrap Up Resources48:37 Conference Manual Plug51:29 Medical Disclaimer Outro Flex Diet Podcasts you may enjoy: Episode 351: Brain Rehab that Works: Tools for Concussions and Migraines with Dr. Ayla Wolf YouTube: https://www.youtube.com/watch?v=DUcFEjpj8mAEpisode 318: Could GAA be the Next Creatine with Dr. Guillermo Escalante YouTube: https://www.youtube.com/watch?v=MTlU7RLnEhg Connect with Dr Candow: Instagram: https://www.instagram.com/dr.darrencandowWebsite: https://creatineforhealth.com/prof-darren-candow-phd Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
    続きを読む 一部表示
    53 分
  • Episode 381: PhysFlex Cert Closing Tonight: Eustress vs Distress, the 4 Pillars, and Applying Recovery Tools the Right Way

    Episode 381: PhysFlex Cert Closing Tonight: Eustress vs Distress, the 4 Pillars, and Applying Recovery Tools the Right Way
    2026/04/27

    In this short Flex Diet Podcast episode, I share a reminder that the PhysFlex Surge enrollment closes Monday, April 27, 2026 at midnight PST, and I give more context on what’s inside the PhysFlex Certification. I explain how Level 1 (Flex Diet Cert) covers nutrition and recovery basics, while Level 2 (Physiologic Flexibility) focuses on becoming more robust and resilient by improving the four pillars of homeostatic regulation: temperature, pH, fuels (including ketones), and air (managing oxygen and CO2).

    I walk through my eustress vs distress model, why most interventions work better with lower intensity and higher frequency, and how misapplying tools like cold immersion, sauna, or breathing methods can backfire without the right context.

    Episode Sponsor:

    • Physiologic Flexibility Certification: https://physiologic.miketnelson.com/sales

    Available now:

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

    Episode Chapters:

    • 00:17 PhysFlex Surge Deadline
    • 01:10 Who the Cert Is For
    • 01:55 Four Pillars Overview
    • 02:31 Time Cost and Zone 2
    • 03:16 Sauna and Cold Progression
    • 04:16 Eustress Versus Distress
    • 05:01 Training Frequency Principles
    • 07:43 Course Structure Breakdown
    • 08:30 Research Meets Application
    • 09:29 Context Matters Example
    • 12:32 When Interventions Backfire
    • 14:29 Wrap Up and Reminder
    • 15:12 Medical Disclaimer

    Get In Touch with Dr Mike:

    • Instagram: https://www.instagram.com/drmiketnelson/
    • YouTube: https://www.youtube.com/@flexdietcert
    • Email: Miketnelson.com/contact-us
    続きを読む 一部表示
    16 分