Barbell Shrugged

Barbell Shrugged — Metabolic Flexibility and Micronutrients w/ Dr. Mike T Nelson — 336

Sep 5, 2018

02:12:27

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Dr. Mike T Nelson, PhD in Exercise Physiology, discusses heart rate variability, metabolic flexibility, mastering micronutrients, and supplementation needs for health and performance in this podcast.

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Quick takeaways

Proper protein intake and timing can optimize muscle building and maintenance.

Adjust carbohydrate intake based on activity level and gradually increase until reaching body composition and performance goals.

Analyzing dietary logs and ensuring a diverse range of fruits and vegetables can help identify and address micronutrient deficiencies.

Including a variety of colorful fruits and vegetables in the diet ensures a diverse intake of polyphenols that contribute to overall health.

Supplements should not replace a varied and balanced diet, as whole foods provide a complex combination of nutrients that work synergistically.

Deep dives

Importance of Protein and Optimal Consumption

Protein intake is crucial for muscle growth and maintenance. Consuming around 0.7 grams of protein per pound of body weight is recommended. Beyond this threshold, there is diminishing returns in terms of muscle gains. Timing of protein intake throughout the day and having periods of lower amino acid levels can optimize muscle building.

Introduction

2min

Discussion on Organifi and Thrive Market Sponsors

4min

The Importance of Micronutrients in a Healthy Diet

13min

Metabolic Flexibility and Math: Analyzing Fine Scale Variability

20min

Working with high-level athletes and discussing macronutrients and micronutrients

5min

Optimal Protein Intake and Muscle Synthesis

9min

The Importance of Micronutrients in Your Diet

19min

The Inclusion of B6 in ZMA

7min

The Importance of Vitamin B12 and its Role in Energy Cycles

5min

10.

Correlation Between Blood Flow and Volume During Pregnancy

2min

11.

Phytonutrients and their Effects on the Body

18min

12.

The Role of Enzymes in Metabolism and Supplement Absorption

9min

13.

Trans Fats, Aluminum, and Alzheimer's

15min

14.

Discussion about an Energy Drink and Social Media Promotion

3min

Dr. Mike T. Nelson has spent 18 years of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier. He’s has a PhD in Exercise Physiology, a BA in Natural Science, and an MS in Biomechanics. He’s an adjunct professor and a member of the American College of Sports Medicine.

Dr. Nelson has been called in to share his techniques with top government agencies. The techniques he’s developed, and the results he gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe.

In this episode, we talk about heart rate variability, metabolic flexibility, mastering micronutrients, holistic approaches to vitamins and minerals, supplementation needs for health and performance, and more.

Enjoy!

- Doug and Anders

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Show notes at:

http://www.shruggedcollective.com/bbs_nelson

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Shrugged Collective is a network of fitness, health and performance shows that help people achieve their physical and mental health goals. Usually in the gym, but outside as well. In 2012 they posted their first Barbell Shrugged podcast and have been putting out weekly free videos and podcasts ever since.

Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini.

We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast.

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