Flex Diet Podcast

In this episode of the Flex Diet Podcast, I’m joined by the always-interesting Levi Earl, who's tuning in all the way from Finland, to nerd out on all things aerobic training, grip strength, and how to make your meathead conditioning actually work for you, not against you.We dive into why strength athletes need better aerobic systems (no, it’s not just for skinny endurance types), how mountain training builds freakish capacity, and why grip training is way more than just farmer’s carries until your soul leaves your body.We also delve into sport-specific gems, such as what wrestlers, hockey players, and other power athletes can glean from these methods to enhance their performance without tiring out.Whether you’re a high-level athlete or want to stop sucking wind between sets, you’ll walk away with some highly usable intel.Give it a listen—grab your notebook, and consider bringing a pulse oximeter if you're feeling particularly curious.Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:05:22 Conversation with Levi Earl Begins05:30 Grip Training Insights and Techniques08:51 Aerobic System Benefits for Grip Athletes10:12 Training Methods and Recovery11:53 Grip Training Tools and Techniques21:34 Aerobic Conditioning for Lifters32:01 Maintaining Aerobic Base During Sports Season39:30 The College System and Athlete Development39:37 Isometric Training in Greco Style Wrestling40:01 Mountain Training: Benefits and Challenges41:12 Altitude Training: Science and Practical Insights43:53 Mental and Physical Benefits of Mountain Training47:26 High Altitude Training for Different Sports52:38 Hypoxic Training and Its Applications54:53 Weight Cutting and Altitude Training01:01:38 Aerobic Training and Cognitive Benefits01:10:00 Conclusion and Final ThoughtsFlex Diet Podcast Episodes You May Enjoy:Episode 177: Training Principles from Gonzo Grip Strength with Adam Glass and Dr Mike T Nelson - https://youtu.be/u7659KqTKWQ Episode 264: Finding Your Aerobic Sweet Spot for Peak Health with Dr Phil Batterson - https://youtu.be/AbX9VyB8DscConnect with Levi:Instagram: https://www.instagram.com/leviearl/Website: https://www.leviearl.com/About Levi:Levi Earl is an Olympic-level Strength & Performance Coach based in Finland. With over a decade of experience coaching elite athletes in wrestling, hockey, and combat sports, he’s helped produce world champions, Olympians, and national-level talent across Europe. Known for his no-fluff, results-driven coaching style, Levi blends strength training, sports nutrition, and mindset development into a system built for real performance - on and off the field.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 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 researchIf 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.comAvailable 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 Study06:10 Defining Myo Reps and Its Origins08:41 Mechanisms and Benefits of Myo Reps12:34 Strength vs. Hypertrophy Training15:52 Challenges in Hypertrophy Research28:10 Study Design and Findings39:16 Future Research and Personal Training Insights40:36 Respect for Bodybuilding and Hypertrophy Training41:41 Current Training and Goals43:02 Balancing Aerobic and Strength Training45:03 Debunking Fitness Myths50:47 Journey into Sports Science and Academia53:27 Challenges in Sports Medicine Practices01:04:18 Importance of Performance Goals01:10:32 Upcoming Projects and Research01:13:24 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/0snSfWTuVYQEpisode 149: Strength, Hypertrophy and Training Research Update from the REC Conference by Discover Strength 2022 - https://youtu.be/szaHgTw8HZ8Connect 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: DrmiketnelsonYouTube: @flexdietcertEmail: 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.comAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:03:16 Importance of Aerobic Training04:06 Electrolytes and Ketones Recommendations05:17 Q&A with Coach Cal Dietz Begins06:20 Water Bag Training Insights07:12 Practical Applications and Case Studies15:29 Advanced Training Techniques and Tools21:20 Rehabilitation and Pain Management24:17 Footwear and Gait Patterns26:47 Combining Drills for Enhanced Performance31:33 Addressing Pain and Compensation Patterns33:26 Resetting the Pain Signal34:04 Identifying Movement Compensations35:48 Starting Point for New Athletes39:07 Triphasic Loading for Powerlifters48:38 High Velocity Potentiation for Swimmers50:26 Modifications for Cross Country Runners55:40 Final Thoughts and Q&A59:42 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=XQf1ir2TxDwConnect with Cal:Instagram: https://www.instagram.com/triphasic_training/Website: https://www.xlathlete.com/Get In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

In this episode of the Flex Diet Podcast, I sit down with Dr. Doug Goldstein for a deep dive into biomechanics, performance, and recovery. We get into the weeds on muscle performance, body comp, and how to reduce injury risk—stuff that matters whether you're an elite athlete or just trying to move and feel better.We also explore some cutting-edge tools like Springbok Analytics and dive into how intramuscular dry needling can change muscle properties to enhance performance. Plus, we break down contralateral adaptations, mental performance strategies, and smart approaches to overload.Lots of real-world applications and case studies in this one — don’t miss it.Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:06:09 Dr. Doug's Journey in Physical Therapy07:05 Case Study: Demaryius Thomas12:28 The Role of Mental and Mechanical Components in Performance22:30 Exploring Springbok Analytics43:35 Understanding Tommy John and Elbow Injuries43:47 The Role of Lower Body Mechanics in Pitching45:06 The Importance of Hip Mobility and Pelvic Control47:54 Exploring Intramuscular Dry Needling48:58 The Impact of Dry Needling on Muscle Function50:26 Reevaluating Muscle Anatomy and Function54:05 The Role of Visual Data in Biomechanics01:02:11 Collaborative Approaches in Biomechanics01:05:02 The Importance of Asking Questions and Sharing Knowledge01:17:58 Conclusion and Final Thoughts Flex Diet Podcast Episodes You May Enjoy:Episode 311: Maximizing Athletic Performance with Neurology: Insights from Dr. Dylan Seeley: https://miketnelson.com/episode-311-maximizing-athletic-performance-with-neurology-insights-from-dr-dylan-seeley/ Episode 296: Enhancing Athletic Performance with Dr. Dani LaMartina: https://miketnelson.com/episode-296-enhancing-athletic-performance-with-dr-dani-lamartina/Connect with Doug:Instagram: https://www.instagram.com/springboktech/Website: https://www.springbokanalytics.comGet In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

In this episode of the Flex Diet Podcast, I’m diving into the nitty-gritty of blood work and why it matters for your health, performance, and longevity, especially if you're an athlete, bodybuilder, or serious about your training.Fresh off the ISSN (International Society of Sports Nutrition) conference, I’m joined by Michael Warner, a sharp coach at Marek Health and the owner of Set the Standard. Together, we unpack some of the most important markers in blood work, how training and nutrition can influence your results, and how to actually interpret those lab numbers in the real world.We also discuss the importance of hydration, the context behind the numbers, and why proactive health monitoring should be an integral part of every performance plan. And yes, we touch on the impact of PEDs (performance-enhancing drugs) and what they can do to your blood markers.Whether you’re optimizing for gains or longevity, this is a must-listen for anyone who wants to truly understand what’s going on under the hood.Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:00:16 Recap of the ISSN Meeting00:40 Guest Introduction: Michael Warner00:59 Importance of Blood Work for Health and Performance01:28 Personal Experience with Blood Work02:15 Basic Blood Tests and Their Accessibility03:19 Interpreting Blood Work Results03:37 Vitamin D and Lifestyle Factors04:08 Focus on Exogenous Compounds04:31 Sponsor Shoutouts06:48 Interview with Michael Warner Begins08:04 Blood Work in Physique Athletes08:57 Variability in Blood Work Results13:21 Blood Pressure and Easy Checks15:01 Proactive Health Monitoring15:48 Whack-a-Mole Lab Work19:11 Preparing for Lab Work26:33 Frequency of Blood Work29:45 Enhanced Athletes and Blood Work33:08 Risks and Rewards of Enhancement35:57 TRT and Personal Experiences38:18 Fertility and Performance Enhancing Drugs39:03 Introduction to Fertility Clinics and At-Home Sperm Tests40:27 Misconceptions About Testosterone and Fertility41:26 Essential Blood Work for Health and Performance44:26 Advanced Markers and Kidney Function46:25 Importance of Iron Panels and Sex Hormones50:16 Thyroid Panels and Additional Health Markers54:56 Merrick Health and Telemedicine Services01:04:22 Conclusion and Final Thoughts Flex Diet Podcast Episodes You May Enjoy:Episode 201: Coaching clients to look and feel their best: An interview with Lacey Dunn, RDEpisode 144: Peptides – Bleeding Edge Performance, Muscle, and Recovery with Dr. Andy Galpin & Dr. Ryan GreeneConnect with Michael:Instagram: https://www.instagram.com/mawsome_Website: https://marekhealth.com/Get In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

Flex Diet Certification Enrollment Deadline  (click here) & Optimal Weight Loss StrategiesIn this episode of the Flex Diet Podcast, Dr. Mike Nelson discusses the closing of the Flex Diet Certification enrollment, emphasizing its comprehensive program for improving body composition, muscle gain, and performance through nutrition and recovery. Dr. Nelson provides a key tip for weight loss. Listen in for more.00:24 Flex Diet Certification Enrollment01:50 Expert Interviews and Course Content03:41 Tip of the Week05:01 Prioritizing 2 Interventions 07:03 Exercise and Caloric Deficit11:04 Cardio and Activity Recommendations14:40 Upcoming Events

Hey there, Dr. Mike T Nelson here. In this episode of the Flex Diet Podcast, I’m excited to announce that the Flex Diet Certification is officially open! I’m recording this one from Europe, and I’ll walk you through what the cert is all about.The Flex Diet Cert is my comprehensive program that dives deep into the worlds of nutrition and recovery, all built around the concepts of metabolic flexibility and flexible dieting. But we don’t just stop at macros and science—we also dig into habit-based techniques and the psychology behind behavior change, so you can help clients actually follow through and see real results.In this episode, I also geek out a bit on the role of protein in muscle growth, including a breakdown of muscle protein synthesis and how it ties into exercise. If you’ve ever wondered how to optimize training and recovery to build more lean muscle, you’ll want to tune in.You’ll also hear about the eight key interventions I cover in the cert, plus highlights from expert interviews and some simple, actionable steps you can use with your clients right now to improve performance, body composition, and overall health.Check it out, and if you’re ready to level up your coaching, the Flex Diet Cert is open now for a limited time. Let’s go!Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: https://drinklmnt.com/Available now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:00:41 Overview of Flex Diet Certification02:53 Metabolic Flexibility and Flexible Dieting04:17 Expert Interviews and Additional Resources05:26 Importance of Protein in Diet07:34 Muscle Protein Synthesis Explained11:49 Role of Exercise in Muscle Building15:29 Combining Protein Intake and Exercise18:39 Conclusion and Certification Details19:49 Disclaimer and Final NotesFlex Diet Podcast Episodes You May Enjoy: Episode 274: How Muscle Fibers Influence Metabolism: Insights from Nathan Serrano: https://miketnelson.com/episode-274-how-muscle-fibers-influence-metabolism-insights-from-nathan-serrano/ Episode 203: Mind, Muscle, and Metabolism: An interview with Dr. Jade Teta from Next Level Human: https://miketnelson.com/mind-muscle-and-metabolism-with-dr-jade-teta/Get In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: 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 Ben Mayfield Smith, a coach, researcher, and all-around grit expert from Australia, for a deep dive into what it really means to build resilience in both training and life.We unpack the science and psychology behind grit, perseverance, and stress adaptation and how you can strategically apply these principles to become more robust as an athlete, coach, or everyday human. Ben and I get into the weeds on why mental toughness isn’t about grinding yourself into the ground, and how balancing physiological stress with psychological readiness is key to long-term progress.You’ll also hear some practical takeaways you can implement today, whether it’s developing a growth mindset in your coaching or using tools like cold water immersion to toughen both body and mind.Plus, I give a quick update on the next Flex Diet Certification cohort, perfect for anyone looking to level up their coaching toolbox.Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:04:32 Podcast Transition and Casual Conversation08:32 Client Experiences and Training Anecdotes09:03 Debunking Bodybuilding Myths16:42 The Role of Intensity Techniques in Training18:53 Diving into Grit and Stress Adaptation33:07 The Risks of Misapplying Grit34:01 Fundamental Principles of Grit35:44 Teaching Grit Through Cognitive Progressive Overload36:42 The Role of Mental Toughness and Growth Mindset41:40 The Goat Drill: A Case Study in Cognitive Overload48:34 Strategic Struggling and Habit Stacking57:04 Balancing Eustress and Distress in Training01:03:49 Long-Term Adaptation and Psychological Resilience01:10:48 The Importance of Developing Mental Resilience01:14:09 The Role of Psychological Development in Performance01:17:38 The Concept of Threat Inoculation01:22:48 Cold Water Immersion and Mental Toughness01:28:11 Cross-Adaptation and Psychological Resilience01:34:23 Practical Applications for Building Mental Resilience01:38:10 Conclusion and ResourcesFlex Diet Podcast Episodes You May Enjoy:Episode 294: Mental Fitness & Performance: A Talk with Contemplate CEO Tarun GulatiEpisode 134: The Coach/Client Relationship and the Mental Side of Fitness: an Interview with Dr Lisa LewisConnect with Ben:Instagram: https://www.instagram.com/ben_mayfieldsmith_/Website: https://www.matterathletica.com/Get In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

Welcome back to the Flex Diet Podcast! I’m your host, Dr. Mike T. Nelson, and today’s episode is a special rebroadcast of a conversation I had on the Barbell Shrugged podcast with Anders Varner. We dive deep into what I call the Flexible Meathead Cardio Approach — a method designed specifically for strength athletes and lifters who know they need cardio but don’t want it to kill their gains.In this episode, I break down how to build a cardio plan that enhances, not competes with, your strength and performance goals. We cover why aerobic conditioning is a secret weapon for recovery, how it helps you train harder over time, and how to structure your week for maximum benefit.We also get into the weeds on VO2 max testing, different cardio modalities (and when to use them), and how to leverage health data from wearables like the Oura Ring for smarter training decisions. If you’re a lifter who wants to be strong and fit without living on a treadmill, this one’s for you.Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comFexible Meathead Cardio Level 1: Sign-up hereAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:00:35 Flexible Meathead Cardio Approach00:55 Enrollment Details for the Cardio Course01:45 Podcast Collaboration and Disclosure02:08 Introduction to the Barbell Shrugged Episode02:12 Cardio for Strength Training Enthusiasts05:28 Benefits of Aerobic Training for Lifters09:51 Personal Experience and Data Insights22:58 Structuring Cardio for Muscle-Bound Athletes27:49 Interval Training and Output Management29:03 Recovery Strategies for Intervals31:08 High-Intensity Intervals vs. Long Runs33:41 Understanding VO2 Max Testing39:04 VO2 Max Standards and Goals45:32 Structuring a Balanced Training Week47:46 The Importance of Consistent Cardio49:36 Conclusion and Where to Find More InformationFlex Diet Podcast Episodes You May Enjoy:Episode 287: Insights and Innovations in HRV and Aerobic Training with Coach Joel JamiesonEpisode 138: Why Everyone Benefits from Aerobic Training – Even MeatheadsGet In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

Welcome back to the Flex Diet Podcast! I’m your host, Dr. Mike T. Nelson, and in this episode, I sit down with my good friend Dr. Kenneth Jay, a PhD in Physiology and Biomechanics, coach to Olympic-level athletes, and creator of the Row Forge app.We go deep on all things cardiovascular performance, especially how to improve aerobic capacity without losing your hard-earned strength. You’ll hear us geek out over the Concept2 rower (yes, it’s a love-hate relationship), and dig into the science of rowing mechanics, training protocols, and how to crush your 2k time, including Kenneth’s brutal but effective “Mjolnir” workout.We also cover key concepts like VO2 max, zone two training, and when to use HIIT vs. steady-state cardio. Whether you’re a strength athlete trying to up your conditioning game or just looking to improve overall performance, there’s something here for you.We even touch on practical tools like ketone esters, electrolytes, and how to maintain conditioning without burning out.Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comDaily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8Triphasic 2 book now available!Go to https://triphasic2.com/Episode Chapters:02:28 The Benefits of Rowing for Cardiovascular Performance02:59 Deep Dive into Rowing and Cardiovascular Training15:51 Rowing Protocols and Training Tips39:08 VO2 Max and Rowing Assessments47:27 Aerobic Base and Specialized Training48:14 Individual Differences in 2K Times49:05 Case Study: Brutal Training Regimen51:35 Concept2 Logbook and Performance Metrics54:05 Effective Rowing Protocols56:06 The Mjolnir Protocol01:05:32 Zone 2 Training and Maintenance01:22:17 Rowforge App and Final Thoughts Flex Diet Podcast Episodes You May Enjoy: Episode 287: Insights and Innovations in HRV and Aerobic Training with Coach Joel Jamieson Episode 138: Why Everyone Benefits from Aerobic Training – Even MeatheadsConnect with Dr Kenneth Jay: Instagram: https://www.instagram.com/drkennethjay/YouTube: https://www.youtube.com/playlist?list=PLxblf7cM-gVol9BLLOxfoI0jv-vzFsl5OGet In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg