In this week’s Flex Diet Podcast, I sit down with fitness expert Bryan Boorstein to dig into the idea of “Meathead Cardio.” Brian has been in the lifting world for years, but over time, he began adding more cardio into his routine—and not only did it stick, it actually improved his performance and health.

We talk about why hybrid training isn’t the enemy of muscle, how to balance lifting and cardio without wrecking recovery, and the strategies Brian used to hold onto his muscle while ramping up his endurance work. He also shares his experience training for and excelling in endurance events, and how this shift has changed his overall well-being.

We wrap up with some practical advice on how you can fold more cardio into your training without sacrificing strength, plus a look ahead at where training and tech might collide in the future.

Sponsors:

• Beyond Power Voltra 1: https://www.beyond-power.com/michael13
• PNOE - tell them Dr Mike T sent ya: https://pnoe.com
• Killswitch for sleep: https://www.switchsupplements.com/DRMIKE use code DRMIKE to save $$

Available now:

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

Episode Chapters:

• 04:25 Brian's Hybrid Training Journey
• 04:59 Balancing Lifting and Cardio
• 08:49 Training Adjustments and Experiments
• 14:16 Low Volume Training and Maintenance
• 34:16 Cardio's Impact on Aesthetics and Well-being
• 40:24 Brian's Cardio Training Regimen
• 44:50 Significant Improvements in Rowing Performance
• 45:32 Balancing Training and Recovery
• 45:56 Adapting Training for Seasonal Changes
• 47:15 Experimenting with Different Workout Routines
• 48:25 Incorporating Cardio and Flexibility
• 49:31 The Importance of Diverse Physical Activities
• 51:41 Cardiovascular Training Setup
• 55:49 The Role of Technology in Training
• 01:05:16 Running and Its Impact on Training
• 01:09:21 Zone Two Training and Recovery
• 01:14:48 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 220: Lessons in Muscle Size From Training One Arm for Weeks – an interview with Bryan Boorstein, https://youtu.be/xKpqpybuTE8
• Episode 252: Mastering Heart Health: A Deep Dive into Preventive Cardiology with Dr. Michael Twyman, https://youtu.be/hpdMnJSZMf8

Connect with Bryan:

• Instagram: https://www.instagram.com/bryanboorstein
• Website: https://evolvedtrainingsystems.com

Get In Touch with Dr Mike:

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

Join me on The Flex Diet Podcast as I break down the iconic 1996 Tabata study that’s been hyped for its fat-burning benefits. Tabata training has become a fitness staple, but is it really all it’s cracked up to be?

I’ll uncover the myths, dive into the science, and explain why true Tabata isn’t exactly beginner-friendly. Learn about its real effects on body composition and how you can modify it for better results.

Plus, I’ll give you the lowdown on Flexible Meathead Cardio: Level 2 that closes for enrollment at midnight on Tuesday, August 12, 2025. Tune in for a no-BS look at one of the most talked-about training protocols in fitness.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Beyond Power Voltra 1: https://miket.me/voltra1

Available now:

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

Episode Chapters:

• 00:19 Overview of Tabata Training
• 01:08 Pros and Cons of Tabata Training
• 03:25 Tabata Training Myths
• 05:52 Original Tabata Study Breakdown
• 15:49 Practical Applications and Modifications
• 17:30 Conclusion and Additional Information

Flex Diet Podcast Episodes You May Enjoy:

• Episode 327: Flexible Meathead Cardio: Barbell Shrugged Rebroadcast with Dr Mike T Nelson, https://youtu.be/UAJi7RNGf3M

Get In Touch with Dr Mike:

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

On this episode of the Flex Diet Podcast, I chat with Dr. Mike Roberts, a full professor at Auburn University and head of the Nutri Bolt Applied and Molecular Physiology Lab. Mike’s one of the sharpest minds in muscle science, and we go deep into the nitty-gritty of hypertrophy, including everything from rodent studies to human trials to the molecular pathways that drive muscle growth.

We get into some serious geekery: ribosome biogenesis, muscle stem cells, the extracellular matrix — yeah, all the stuff happening behind the scenes when you train. Mike also shares his take on how HIIT and consistent resistance training impact muscle adaptation, and we riff on where nutrition fits into the equation.

If you're into the science of muscle or you're a coach looking to better understand the mechanisms behind hypertrophy, you’ll dig this one. Tons of actionable nuggets and some fascinating research.

Check it out!

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Beyond Power Voltra 1: https://miket.me/voltra1

Available now:

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

Episode Chapters:

• 05:53 Dr. Mike Roberts' Academic Journey
• 07:21 Research Focus: Muscle Physiology and Aging
• 21:04 Innovative Research Projects and Findings
• 43:03 Exploring Pyro Sequencing and Methylation
• 45:17 Genetic Potential and Resistance Training
• 46:16 Extreme Responders and Genetic Research
• 47:21 Conference on Response Heterogeneity
• 50:16 Ribosome Biogenesis and Muscle Stem Cells
• 54:47 Extracellular Matrix and Hypertrophy
• 01:03:04 Eccentric Training and Muscle Growth
• 01:07:17 Practical Tips for Muscle Hypertrophy
• 01:16:58 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 161: Muscle hypertrophy, exercise selection, and nutrient timing, an interview with Dr Chester Soko - https://youtu.be/0snSfWTuVYQ
• Episode 328: Grit Gains: Building Mental Toughness and Resilience in Training with Ben Mayfield Smith - https://youtu.be/Kg77mu1MAIk

Connect with Mike:

• X: https://x.com/DrMikeRoberts

Get In Touch with Dr Mike:

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

In this episode of the Flex Diet Podcast, I break down how to train your cardio without wrecking your strength gains. We’re digging into the real roles of your aerobic and anaerobic systems—why most lifters skip the boring base work, and why that’s a big mistake if you want better performance and recovery.

I also share a sneak peek at the upcoming Flexible Meathead Cardio Level 2 course, which covers high-intensity interval training (HIIT), anaerobic power, and how to program it all without turning your training into a dumpster fire.

Whether you're a meathead trying to breathe between sets or just want to recover faster and hit harder—this one's for you.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• To get on my Fitness Insider Newsletter and get a free protocol to amp up your aerobic gainZ in only 6 minutes, check this out: https://flex-diet.kit.com/3ac7e0c829

Available now:

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

Episode Chapters:

• 00:57 Introduction to Cardio for Meatheads
• 01:14 Flexible Meathead Cardio Level Two
• 03:31 Importance of Aerobic Base for Anaerobic Training
• 08:24 Understanding Aerobic vs. Anaerobic Systems
• 10:44 The Role of Lactate and Hydrogen Ions
• 16:36 Course Details and Enrollment Information
• 18:04 Final Thoughts and Encouragement

Get In Touch with Dr Mike:

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

On this episode of the Flex Diet Podcast, I’m joined by Dr. Antonella Schwarz to geek out over her recent study on myo-reps, which she presented at the International Society of Sports Nutrition. We break down what myo-reps are, where the concept came from, and how they stack up against more traditional hypertrophy protocols.

We also dive into some broader topics, including muscle growth principles, physical therapy applications, injury recovery strategies, and how to train efficiently when time is tight. Dr. Schwarz shares how she uses myo-reps in her own training and why performance-based goals are such a big deal. Plus, she gives us a sneak peek at her upcoming research

If you’re a coach, trainer, or just a curious nerd like me, you’ll get a ton out of this one. Enjoy!

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:

• 04:25 Discussion on Myo Reps Study
• 06:10 Defining Myo Reps and Its Origins
• 08:41 Mechanisms and Benefits of Myo Reps
• 12:34 Strength vs. Hypertrophy Training
• 15:52 Challenges in Hypertrophy Research
• 28:10 Study Design and Findings
• 39:16 Future Research and Personal Training Insights
• 40:36 Respect for Bodybuilding and Hypertrophy Training
• 41:41 Current Training and Goals
• 43:02 Balancing Aerobic and Strength Training
• 45:03 Debunking Fitness Myths
• 50:47 Journey into Sports Science and Academia
• 53:27 Challenges in Sports Medicine Practices
• 01:04:18 Importance of Performance Goals
• 01:10:32 Upcoming Projects and Research
• 01:13:24 Podcast Conclusion and Announcements Episode

Flex Diet Podcast Episodes You May Enjoy:

• Episode 161: Muscle hypertrophy, exercise selection, and nutrient timing, an interview with Dr Chester Soko - https://youtu.be/0snSfWTuVYQ
• Episode 149: Strength, Hypertrophy and Training Research Update from the REC Conference by Discover Strength 2022 - https://youtu.be/szaHgTw8HZ8

Connect with Dr Schwarz:

• Instagram: https://www.instagram.com/dr.antonella.schwarz/
• The Rehabilitation Lab: https://www.barry.edu/en/academics/health-sciences/sport-and-exercise-sciences-programs/rehabilitation-lab/

Get In Touch with Dr Mike:

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

Welcome back to the Flex Diet Podcast. I’m Dr. Mike T. Nelson, and in this episode, I’m joined by the legendary Coach Cal Dietz from the University of Minnesota. This was originally a bonus call for the Phasic 2 book, but it was packed with so much gold, I had to bring it to the podcast.

We dig into a wide range of performance topics, including everything from the surprising benefits of using water bags in training to how footwear can affect pain and mechanics. Cal and I also discuss strategies for building muscle and improving body composition, including phasic loading for powerlifters, the nuances of cluster training, and how to train the aerobic system without compromising recovery.

We even touch on some sport-specific advice, like adjusting training for cross-country athletes and the critical distinction between EU stress and distress in programming. Tons of actionable takeaways here for coaches, athletes, and curious nerds alike.

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:

• 03:16 Importance of Aerobic Training
• 04:06 Electrolytes and Ketones Recommendations
• 05:17 Q&A with Coach Cal Dietz Begins
• 06:20 Water Bag Training Insights
• 07:12 Practical Applications and Case Studies
• 15:29 Advanced Training Techniques and Tools
• 21:20 Rehabilitation and Pain Management
• 24:17 Footwear and Gait Patterns
• 26:47 Combining Drills for Enhanced Performance
• 31:33 Addressing Pain and Compensation Patterns
• 33:26 Resetting the Pain Signal
• 34:04 Identifying Movement Compensations
• 35:48 Starting Point for New Athletes
• 39:07 Triphasic Loading for Powerlifters
• 48:38 High Velocity Potentiation for Swimmers
• 50:26 Modifications for Cross Country Runners
• 55:40 Final Thoughts and Q&A
• 59:42 Podcast Conclusion and Acknowledgements

Flex Diet Podcast Episodes You May Enjoy:

• Episode 301: Unlocking Elite Athletic Development with Triphasic Training 2 with Coach Cal Dietz: https://www.youtube.com/watch?v=gNzuXHhdiU0
• Episode 277: Listener Questions with Dr Mike T Nelson: https://www.youtube.com/watch?v=XQf1ir2TxDw

Connect with Cal:

• Instagram: https://www.instagram.com/triphasic_training/
• Website: https://www.xlathlete.com/

Get In Touch with Dr Mike:

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