Flex Diet Podcast

In this episode of the Flex Diet Podcast, I’m diving headfirst into the science of sleep with two heavy hitters—Dr. J Wiles and Dr. Jeff Dermer from Absolute Rest.We cover it all: why sleep is such a big deal from an evolutionary standpoint, how your modern lifestyle is probably trashing it, and what you can actually do to fix it. We dig into behavioral changes, the role of wearables versus legit lab sleep studies, and practical, no-BS strategies to get better shut-eye.Jay Wiles and Jeremy Durmer break down Absolute Rest’s comprehensive approach, examining the psychological, physiological, and environmental factors that influence sleep. Translation: it’s not just “buy a new pillow and call it good.”We also get into the fun stuff like caffeine, nicotine, and alcohol—how they mess with your recovery and performance—and why making small behavioral shifts and value-based choices can keep your sleep dialed in for the long haul.If you’ve ever wondered how to stop treating sleep like an optional side quest and instead make it one of your biggest performance enhancers, this one’s for you.Sponsors:LMNT electrolyte drink mix: https://drinklmnt.com/Get my free magnesium guide: https://miket.me/magAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:06:13 The Importance of Sleep: Evolutionary and Scientific Perspectives11:40 Sleep Deprivation Studies and Their Implications16:54 Unihemispheric Sleep: Can Humans Do It?25:00 Personalized Sleep Needs and Efficiency36:44 Personalized Sleep Assessment37:28 Subjective Experience in Sleep Quality38:20 Comprehensive Sleep Testing38:58 Autonomic Sleep Testing Explained39:32 Behavioral and Psychological Factors41:29 Polysomnography and Its Evolution47:23 Home Sleep Testing Innovations48:14 Cardiopulmonary Coupling and Sleep Quality56:35 Heart Rate Variability and Sleep01:06:44 Behavior Change and Value Systems01:13:50 Struggles with Sleep and Coaching Solutions01:14:27 Blocking Data to Improve Sleep Coaching01:14:58 Empowering Clients to Interpret Sleep Data01:15:41 The Importance of Sleep Regularity01:17:24 Caffeine and Nicotine's Impact on Sleep01:19:07 Genetics and Supplements in Sleep Health01:21:39 Behavioral Changes for Better Sleep01:27:35 Comprehensive Sleep Program Overview01:41:02 Addressing Sleep Issues in Children01:45:00 Podcast Conclusion and Resources Flex Diet Podcasts You May Enjoy: Episode 310: Unpacking the Science of Sleep with Dr. Allison Brager: https://miketnelson.com/episode-310-unpacking-the-science-of-sleep-with-dr-allison-brager/YouTube: https://www.youtube.com/watch?v=fhS0qsF1OHs Episode 283: Unlocking Better Sleep and Stress Reduction with Dr. Dan Cohen of Soltec Health: https://miketnelson.com/episode-283-unlocking-better-sleep-and-stress-reduction-with-dr-dan-cohen-of-soltec-health/YouTube: https://youtu.be/VInoz9ItGfwConnect with Jay and Jeremy:Absolute Rest: https://www.absoluterest.com/Get In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

On this episode of the Flex Diet Podcast, I’m joined once again by Dr. Phil Batterson to nerd out on one of my favorite topics: anaerobic metabolism. We dig into what’s really happening during high-intensity training, the role of lactate, and why much of the “anaerobic vs. aerobic” discussion you hear is oversimplified (or just plain wrong).We also get into the nuts and bolts of how your bioenergetic systems adapt, why cardio equipment can actually be a powerful training tool, and where metabolic carts fit into the picture. Along the way, Phil drops practical examples you can use to better understand your own performance. If you want a clear, science-backed breakdown of anaerobic training without the fluff, this episode is for you.Sponsors:LMNT electrolyte drink mix: https://drinklmnt.com/Get your rower and assault bike at Rouge https://miket.me/rogueAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:04:58 Personal Updates and Business Insights12:37 Anaerobic vs. Aerobic Metabolism Discussion15:00 Training Techniques and Adaptations21:07 Challenges in Hybrid Training24:43 Exploring the ATP-PC System33:59 Introduction to Bioenergetic Systems34:05 Understanding Energy Systems in Exercise34:35 The Role of ATP and Phosphocreatine35:08 Intensity and Energy System Utilization35:46 Fatigue and Muscle Contraction36:38 Misconceptions in Exercise Physiology37:42 Lactate and Its Role in Exercise40:18 High-Intensity Training Adaptations41:46 VO2 Max and Training Protocols42:40 Balancing Aerobic and Anaerobic Training43:58 Effective Training Strategies55:00 Heart Rate and Performance Metrics01:00:07 Lactate: Myths and Realities01:09:30 Buffering Capacity and Adaptations01:16:03 BFR Bands and Intense Workouts01:16:38 The Importance of Cardiovascular Training for Lifters01:17:21 Debunking Myths About Cardiac Development01:18:04 Anaerobic and Aerobic Training Insights01:18:47 Effective Aerobic Training Strategies01:19:42 Maintaining VO2 Max with Minimal Effort01:20:12 Mitochondrial Function and Effective Workouts01:20:49 Where to Find Dr. Phil Batterson01:24:13 VO2 Max Testing and Interpretation01:28:42 Challenges in Lactate Threshold Testing01:39:00 Dynamic Range and Performance01:44:59 Conclusion and Final ThoughtsFlex Diet Podcasts You May Enjoy: Episode 264: Finding Your Aerobic Sweet Spot for Peak Health with Dr Phil BattersonYouTube: https://youtu.be/5j90cmi_I6k Episode 275: Mastering Combat Sports Conditioning Using Advanced Training Techniques with Strength Coach James TognariniYouTube: https://youtu.be/t9Hc-VrsY4kConnect with Dr Phil Batterson:Instagram: https://www.instagram.com/drphilbatterson/Get In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

On this episode of the Flex Diet Podcast, I sit down with Dan Hunter to talk all things “corporate athlete.” If you’re trying to crush it at work and not feel like a melted quesadilla by 3 p.m., this one’s for you.We dig into the real-world challenges of staying sharp under stress, from building sustainable habits to fueling your brain with tools like creatine, ketones, and amino acids. We also explore how physical stress affects cognitive performance, the importance of trust-building, and what actually works when it comes to supplements. Tons of actionable takeaways here for anyone looking to upgrade both body and brain in high-stress environments.Sponsors:Beyond Power Voltra 1: https://www.beyond-power.com/michael13LMNT electrolyte drink mix: https://drinklmnt.com/Fitness Daily Insider: https://flex-diet.kit.com/bfa1510fa8Available now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:02:57 Reconnecting with Dan Hunter03:37 Challenges and Insights in Coaching05:15 The Importance of Applied Knowledge08:29 Corporate Athletes vs. Professional Athletes18:38 The Role of Identity and Habit Formation28:40 The Value of Coaching and Accountability34:41 Applying Holistic Approaches to Corporate Athletes35:17 Building Trust with Corporate Clients38:31 Incorporating Cognitive Tasks in Training40:50 Exploring the Benefits of Ketones and Supplements51:15 The Role of Glutamine and Other Supplements55:06 Innovative Supplement Formulations01:02:12 Contact Information and Locations39:25 The Power of Cognitive Elements in Fitness40:50 Exploring Ketones and Cognitive Function41:10 Creatine and Ketones: Practical Insights42:27 The Science Behind Ketones and Carbohydrates46:19 Supplements and Their Impact on Performance46:53 The Role of Carnitine and Other Supplements52:09 Innovative Supplement Formulations55:01 Sleep and Recovery: Effective Supplements59:40 Amino ATP and Energy Boosting01:02:07 Conclusion and Contact InformationConnect with Dan:Instagram: https://www.instagram.com/danhunter85/Website: https://www.danhunter.be/Get In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

On this episode of the Flex Diet Podcast, I’m joined by award-winning journalist and food nerd David Page, the guy who created Diners, Drive-Ins and Dives. We get into the wild evolution of American cuisine, the social role of food, and how to balance eating what you love with not tanking your health.David also shares his personal story with diabetes and weight loss, plus some practical cooking tips you can actually use. It’s part history lesson, part food therapy, and a whole lot of fun. Don’t forget to check out the sponsors and subscribe to my free daily newsletter for nerdy nuggets on nutrition, training, and metabolism—plus a free gift just for signing up.Sponsors:Beyond Power Voltra 1: https://www.beyond-power.com/michael13PNOE - tell them Dr Mike T sent ya: https://pnoe.comKillswitch 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:04:34 The Evolution of Chinese and Italian Cuisine in America08:50 The Impact of Post-WWII Era on American Food Culture15:19 Cooking Tips and Healthy Eating Strategies24:08 Balancing Indulgence and Healthy Eating25:16 A Personal Journey to Weight Loss26:05 The Role of Medical Professionals in Managing Diabetes27:14 Effective Diet Plans and Medications28:21 Maintaining Weight Loss and Counting Calories30:08 Exercise and Personal Fitness Routines33:52 The Story Behind Diners, Drive-Ins, and Dives36:33 The Challenges and Rewards of the Restaurant Industry39:37 Exploring Regional Barbecue Styles41:51 Launching a Culinary Podcast46:26 Closing Remarks and Podcast InformationConnect with David: Culinary Characters Unlocked: https://culinarycharactersunlocked.com/Get In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

On this week’s Flex Diet Podcast, I sit down with Angelo Keely, co-founder of Kion, to geek out on all things essential amino acids (EAAs). We’ll dig into the nitty-gritty science and—more importantly—what that means for you in the real world.Want to pack on more muscle? Drop some fat without feeling wrecked? Stay strong and sharp as the years tick by? EAAs can help—if you know how to use them. We’ll break down why they’re not just “protein lite,” how they work differently than your standard whey shake, and the smartest ways to add them into your nutrition strategy.If you care about muscle, performance, or aging like a badass, this one’s worth a listen.Sponsors:Kion EAAs: https://www.getkion.com/collections/drmikeAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:01:30 – Meeting Angelo Keely at ISSN03:00 – Essential Amino Acids: What Are They?06:00 – Protein vs. EAAs vs. BCAAs09:30 – The Science of Protein Synthesis13:00 – Muscle Gain, Body Composition, and Aging17:00 – EAAs for Fat Loss and Caloric Restriction21:00 – Research on EAAs and Muscle Preservation25:00 – Supplement Quality: What to Look For28:00 – How to Use EAAs: Dosing and Timing32:00 – EAAs for Older Adults and Special Populations36:00 – Taste, Formulation, and Product Differences40:00 – Practical Tips for Athletes and Everyday Use44:00 – Creatine vs. EAAs: Which to Choose?47:00 – Real-World Experiences and Anecdotes50:00 – Q&A and Final ThoughtsFlex Diet Podcast Episodes You May Enjoy: Episode 291: Anabolic Strategies and Nutrition Tips to Maximize Muscle Growth & Health with Dr David ChurchYouTube: https://youtu.be/VudpMeB_33w Episode 274: How Muscle Fibers Influence Metabolism: Insights from Nathan SerranoYouTube: https://youtu.be/Ul2TOiodgaoConnect with Angelo:Instagram: https://www.instagram.com/angelokeelyKion: https://www.getkion.comGet In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

In this conversation, fitness expert Bryan Boorstein shares his journey from heavy lifting to embracing 'Meathead Cardio.' He reveals how combining endurance training with strength work significantly improved his performance. Bryan discusses effective strategies for balancing cardio and lifting without compromising recovery, and why hybrid training can enhance overall health. He also provides practical tips for incorporating cardio into workout routines and explores the potential of technology in future training methodologies.

Welcome back to the Flex Diet Podcast. I’m Dr. Mike T Nelson, and today I’ve got a great conversation lined up with Coach Troy Beauregard from Canada. We dig into one of my favorite rabbit holes: performance tracking for athletes.We cover why it’s so important to keep tabs on what’s happening in the gym and how you don’t need super-fancy gear to start collecting meaningful data. Of course, we also geek out on the fun toys, from simple tools to cutting-edge tech and even some AI applications that are creeping into sports science.Troy shares insights on hockey-specific acceleration testing, what load monitoring looks like in basketball, and how recovery programs can use force plates and other equipment to really dial things in. The big theme? How modern technology can help athletes perform better and recover smarter—without frying their nervous system in the process.If you’re into training, tech, and finding smarter ways to help athletes (or yourself) adapt and recover, you’re going to love this one.Sponsors:Beyond Power Voltra 1: https://www.beyond-power.com/michael13PNOE - tell them Dr Mike T sent ya: https://pnoe.comKillswitch 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:07:36 In-Game Monitoring and Performance Testing15:35 Real-World Applications and Case Studies22:13 Challenges in Assessing Hockey Players' Performance23:23 Using Moxie Monitors for On-Ice Data Collection23:56 Gender Differences in SMO2 Utilization26:21 Correlation Between Drive Index and Acceleration27:17 Importance of Accurate Performance Metrics29:05 The Role of Cognitive Skills in Athletic Performance41:58 Complexity in Modern Sports45:46 Moxie Testing and Strength Correlation48:03 Understanding Wattage and Oxygen Utilization in Sports Science48:22 Correlation Between Sprint Performance and Power Output48:59 The Importance of Strength and Power in Athletic Training51:19 Experimenting with Strength and Power Training in Hockey54:24 Innovative Training Devices and Technology55:41 Affordable Alternatives for High-Tech Training59:36 The Role of AI and Data Analysis in Sports01:01:54 Closing Thoughts and Future Episodes Flex Diet Podcast Episodes You May Enjoy: Episode 311: Maximizing Athletic Performance with Neurology: Insights from Dr. Dylan Seeley; https://youtu.be/bnuYQ-GJ6toEpisode 308: The Science of Performance: An In-Depth Conversation with Dr James LaValle; https://youtu.be/rmirgNof5ykConnect with Troy:Instagram: https://www.instagram.com/troybeauregard/Website: https://vo2peak.ca/Get In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: 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.comBeyond Power Voltra 1: https://miket.me/voltra1Available now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:00:19 Overview of Tabata Training01:08 Pros and Cons of Tabata Training03:25 Tabata Training Myths05:52 Original Tabata Study Breakdown15:49 Practical Applications and Modifications17:30 Conclusion and Additional InformationFlex Diet Podcast Episodes You May Enjoy: Episode 327: Flexible Meathead Cardio: Barbell Shrugged Rebroadcast with Dr Mike T Nelson, https://youtu.be/UAJi7RNGf3MGet In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: 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.comBeyond Power Voltra 1: https://miket.me/voltra1Available 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 Journey07:21 Research Focus: Muscle Physiology and Aging21:04 Innovative Research Projects and Findings43:03 Exploring Pyro Sequencing and Methylation45:17 Genetic Potential and Resistance Training46:16 Extreme Responders and Genetic Research47:21 Conference on Response Heterogeneity50:16 Ribosome Biogenesis and Muscle Stem Cells54:47 Extracellular Matrix and Hypertrophy01:03:04 Eccentric Training and Muscle Growth01:07:17 Practical Tips for Muscle Hypertrophy01:16:58 Conclusion and Final ThoughtsFlex 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/Kg77mu1MAIkConnect with Mike:X: https://x.com/DrMikeRobertsGet In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: 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.comTo 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/3ac7e0c829Available 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 Meatheads01:14 Flexible Meathead Cardio Level Two03:31 Importance of Aerobic Base for Anaerobic Training08:24 Understanding Aerobic vs. Anaerobic Systems10:44 The Role of Lactate and Hydrogen Ions16:36 Course Details and Enrollment Information18:04 Final Thoughts and EncouragementGet In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us