In this episode of the Flex Diet Podcast, I sit down with Dr. Drew Gonzalez to explore strategies for optimizing performance and managing stress in high-demand professions like firefighting, military, and executive leadership. Dr. Gonzalez shares his latest research on how supplements like astaxanthin and creatine can benefit firefighters, the effects of time-restricted feeding, and how heat stress and VR training can be leveraged for better stress adaptation.We also explore his ongoing work at Texas A&M, where he leads cutting-edge research and collaborations to improve first-responder health and fitness.Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comPhysiologic Flexibility Certification Course coming soon: https://miketnelsons.samcart.com/products/physflex/Triphasic 2 book now available!Go to https://triphasic2.com/Episode Chapters:05:33 Dr. Gonzalez's Research Journey08:25 Challenges Faced by Tactical Personnel14:08 Time-Restricted Feeding Study23:19 Heat Stress and Temperature Changes28:08 Exploring the Need for Specialized Training29:30 The Role of VR in Tactical Training30:59 Assessing Physical and Mental Performance33:46 Astaxanthin and Firefighter Health38:41 Future Research and Supplementation44:31 Closing Remarks and Future Guests Flex Diet Podcast Episodes You May Enjoy: Episode 223: Embracing challenges and pushing boundaries with bestselling author Michael Easter Episode 228: Unlocking the Power of Astaxanthin: A Deep Dive with Dr. Karen HechtConnect with Dr Gonzalez: Instagram: https://www.instagram.com/drewwgonzalez/Get In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

In this episode of the Flex Diet Podcast, I sit down with Dr. Dylan Seeley to explore how neurology can enhance athletic performance. We dive deep into working with MMA fighters, focusing on how the brain influences movement, reaction time, and overall performance. Dr. Seeley shares insights into visual and vestibular training, explaining why peripheral vision, balance, and coordination are critical for elite athletes.We also tackle the impact of microdosing, discussing its potential effects on cognitive function and brain optimization. From there, we break down HRV and autonomic nervous system testing, looking at how stress, recovery, and nervous system regulation can make or break performance. Dr. Seeley also provides valuable knowledge on concussions, explaining how they affect an athlete’s cognitive and visual systems and what can be done to improve recovery.Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comDr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.Flex 4: Check out Dr. Seeley's top 4 tips for someone who has the basics but wants to take their training to the next level: https://miketnelson.com/flex4/Triphasic 2 book now available!Go to https://triphasic2.com/Episode Chapters:04:54 Diving into Visual Training09:05 The Importance of Visual and Vestibular Systems in Sports13:28 Training Techniques and Athlete Insights33:41 Integrating Visual Training into Workouts40:58 Reinforcing Eye Strength with Drills41:18 Biometrics in Sports Performance42:20 Heart Rate and Decision-Making in Athletes45:16 Autonomic Testing for Athletes53:19 Visual Field Testing Techniques01:00:54 Advanced Visual and Autonomic Testing01:05:20 The Art of Coaching and Rehabilitation01:10:03 Pushing Limits in Athlete Training01:12:50 Contact Information and Closing Remarks Flex Diet Podcast Episodes You May Enjoy: Episode 199: The Neurology of Movement, Exercise and Training – An Interview Coach Dan Fichter of WannaGetFast Episode 241: A New Perspective on Brain Health with Dr. Shaun KornfeldConnect with Dr Seeley: Instagram: https://www.instagram.com/dylan_seeleydc/Website: https://www.inferno-pr.com/Get In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

In this discussion, Dr. Allison Brager, a PhD neuroscientist, CrossFit athlete, and military sleep expert, reveals the intricacies of sleep science. She addresses the importance of sleep phases and individual chronotypes in athletic performance. Dr. Brager critiques common sleep advice, sharing insights on effective sleep supplements and strategies for optimizing recovery. Additionally, she explores the unique sleep challenges faced by military personnel and athletes, emphasizing how travel and training schedules can impact overall rest and performance.

Join me, Dr. Mike T. Nelson, on the Flex Diet Podcast as I sit down with Dr. Jeremy Townsend to explore the fascinating world of adaptogens. We’re diving deep into how compounds like Rhodiola rosea, ashwagandha, and eleuthero can enhance performance, support muscle growth, and improve body composition—all without compromising overall health.Throughout our conversation, we discuss what the research says about these powerful herbs, including how they influence stress resilience, recovery, and athletic performance. Dr. Townsend also unpacks the science behind optimal dosages, potential mental and physical stress effects, and the nuances of using adaptogens effectively. Beyond that, we discuss the often-overlooked role of micronutrition in maximizing performance and overall well-being, an area that too many athletes neglect.We also touch on how AG1 contributes to the field of nutritional science and why paying attention to the right vitamins and minerals can make a measurable difference in training outcomes. If you’re looking for evidence-based insights on adaptogens, recovery, and performance, this episode is packed with valuable takeaways.Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comDr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.Flex 4: Check out Dr. Townsend's top nutrients that most people are missing: https://miketnelson.com/flex4/Triphasic 2 book now available!Go to https://triphasic2.com/Episode Chapters:03:21 Dr. Townsend's Background and Research04:52 Understanding Adaptogens06:58 Adaptogens for Sports Performance10:12 Quality and Standardization of Adaptogens14:00 Sourcing and Economic Considerations24:35 Client Reactions to Ashwagandha24:54 Exploring the Benefits of Ashwagandha25:58 Personalizing Supplementation27:55 Different Forms of Ashwagandha and Adaptogens30:25 Ginseng and Its Mixed Data32:28 The Complexity of Supplement Bioavailability38:35 The Role of Micronutrients in Health45:49 AG1 and Future Research Flex Diet Podcast Episodes You May Enjoy: Episode 293: Optimizing Athletic Performance with Ben Mayfield-Smith Episode 273: Unlocking Better Sleep: Insights and Strategies from Dr. Chris PerryConnect with Dr Townsend:Instagram: https://www.instagram.com/jtownsendphd/AG1 Website: https://drinkag1.com/Get In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

In this episode of the Flex Diet Podcast, I’m recording from sunny Mexico and sitting down with James LaValle, a powerhouse in metabolism and performance health. We dive deep into liposomal delivery, blood work, magnesium benefits, key dietary supplements, and why balancing your sympathetic and parasympathetic nervous systems is crucial for optimal performance.James shares his journey from writing Cracking the Metabolic Code to his latest research and innovations, including magnesium, probiotics, and phospholipids—and how they fit into a performance-driven approach to health. Whether you’re an athlete, coach, or just someone looking to level up your well-being, this episode is packed with practical takeaways.Plus, I share my personal supplement recommendations and give you a sneak peek at upcoming product reviews. Tune in now!Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comDr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.Triphasic 2 book now available!Go to https://triphasic2.com/Episode Chapters:02:56 James LaValle's Background and Philosophy06:13 The Importance of Nutrition and Recovery12:11 Balancing Sympathetic and Parasympathetic Systems18:52 The Role of Trace Minerals and Gut Health30:54 Neuroinflammation and Athletic Performance37:35 Understanding Carbohydrate Dependency and Metabolic Stress38:34 The Role of Supplements in Managing Metabolic Health41:26 The Importance of Personalized Nutrition and Supplementation42:28 Common Misconceptions and Realistic Expectations of Supplements43:00 The Fundamentals of Healthy Living: Eat, Hydrate, Sleep52:11 Magnesium and Its Crucial Role in Exercise and Health58:06 Innovations in Supplement Delivery: Liposomal Formulations01:04:32 Final Thoughts and Where to Find More Information Flex Diet Podcast Episodes You May Enjoy: Episode 251: The Role of Microbiome in Elevating Exercise and Dietary Outcomes with Dr Sara Campbell Episode 222: Expert Insights on nutrition, supplements, and training with Registered Dietician Sean CaseyConnect with Jim LaValle:Instagram: https://www.instagram.com/therealjimlavalle/Website: https://www.jimlavalle.com/Get In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

In this episode of the Flex Diet Podcast, I sit down with Dr. Tommy Wood and Dr. Ben House for a deep dive into the nuances of scientific research, especially concerning body composition, muscle gain, and dietary strategies like low-carb and keto for advanced trainees.We break down common research methodologies, highlight the challenges of accurately measuring training volume, and explore why individual responses vary. Along the way, we tackle the practical aspects of collecting and interpreting data, debunk common misconceptions, and emphasize the critical role of context and nuance in applying research to real-world scenarios.If you're looking for a conversation that blends rigorous science with actionable insights, this episode is for you.Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comDr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.Triphasic 2 book now available!Go to https://triphasic2.com/Episode Chapters:00:56 Special Lost Episode with Dr. Tommy Wood and Dr. Ben House01:55 Sponsors and Announcements03:16 Discussion on Scientific Research and Methods05:43 Challenges in Scientific Studies and Data Interpretation09:19 Variability in Research and Individual Responses40:11 Case Study: Keto Diet and Muscle Gain51:25 Carbohydrate Refeed and Glycogen Study52:56 Strength and Reps to Failure in Keto Group53:38 Ketogenic Diet and Muscle Gains59:34 Challenges of High-Calorie Diets01:04:01 Body Composition Measurement Techniques01:20:13 Real-World Diet Effectiveness01:25:48 Closing Thoughts and Future ResearchFlex Diet Podcast Episodes You May Enjoy: Episode 178: Rebroadcast – Insulin and Glucose Myths & more with Dr Tommy WoodEpisode 141: Making Solid Science Sexy in Fitness with Dr Tommy WoodConnect with Tommy and Ben:Dr. Ben House Instagram: https://www.instagram.com/drbenhouseDr. Tommy Wood Instagram: https://www.instagram.com/drtommywood/Bro Research: https://broresearch.com/Advanced Blood Chemistry for Athletes: https://broresearch.com/courses/advbloodchem/Get In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

Join me, Dr. Mike T. Nelson, as I sit down with Simon Wegerif, the visionary founder of iThlete and a pioneer in heart rate variability (HRV) technology. In this episode, we revisit Simon’s journey from creating the very first HRV app for iOS to his latest work at Lifelight, where they’re breaking new ground in measuring blood pressure and heart rate with cutting-edge technology.We’ll dive into the practical applications of HRV for training, hear Simon’s inspiring story about a health scare that changed his outlook, and discuss game-changers like sleep hygiene, deep breathing, cold water immersion, and mental health for improving HRV. If you’re as fascinated by HRV, performance optimization, and health tech as I am, you won’t want to miss this episode!Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comHRV Education Course: https://miket.me/hrv/ Enter code hrv100 at checkout for $100 offTriphasic 2 book now available!Go to https://triphasic2.com/Episode Chapters:00:25 Heart Rate Variability Deep Dive00:31 Simon's Journey with iFleet00:42 HRV Measurement and Technology01:01 Health Scare and Current Endeavors01:52 Sponsor Messages and Announcements03:35 Interview with Simon: Early Days of iFleet04:22 Technical Challenges and Innovations06:41 HRV in Practice and Research19:13 Breathing Techniques and HRV38:58 Current Status and Future Plans41:35 Innovative Health Monitoring with Lifelight43:20 Technical Challenges and Solutions in Remote PPG44:48 Applications and Future of Lifelight48:25 Personal Health Journey and Prostate Cancer Awareness52:19 Importance of Regular Health Check-ups56:54 HRV and Its Impact on Performance01:08:06 Zone 2 Training and Its Benefits01:14:00 Conclusion and Final ThoughtsFlex Diet Podcast Episodes You May Enjoy: Episode 215: Breathing, Heart Rate, and HRV: An Interview with Dr. Scotty Butcher, The Strength JediEpisode 108: Top 3 Common Body Composition Mistakes and How To Use Heart Rate Variability (HRV) To Solve ThemConnect with SimonLinkedIn: https://www.linkedin.com/in/simon-wegerifEmail: simon@myithlete.comGet In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

Welcome back to the Flex Diet Podcast! I’m Dr. Mike T. Nelson, your host, and in this episode, I’m diving into ways to boost performance, build muscle, and improve body composition—all within a flexible framework. I’m excited to be joined by Brett Bartholomew, the mind behind The Art of Coaching and author of Conscious Coaching. Together, we explore the many interactions coaches and trainers face, the value of practice in learning, and some of the latest fitness trends like cold plunges and red light therapy.We also dive into the critical role of communication and discuss how AI is shaping the future of coaching. Brett shares his inspiring journey from being a strength and conditioning coach to focusing on leadership development and conflict resolution.A big thank you to our sponsors, Tecton Life and LMNT — products I personally use and highly recommend. Let’s get started! Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comDr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.Triphasic 2 book now available!Go to https://triphasic2.com/Episode Chapters:02:41 Brett Bartholomew's Coaching Journey06:07 The Importance of Experiential Learning09:28 Challenges and Misconceptions in Public Speaking18:04 Fitness Trends and Industry Observations31:33 The Role of Social Relationships in Health35:07 Handling Criticism and Divorce35:40 The Importance of Effective Communication37:27 COVID-19's Impact on Social Connections37:53 The Future of AI in Communication40:16 The Decline of International Education Events45:26 Building Meaningful Relationships49:20 Balancing Professional and Personal Life52:27 Setting Boundaries and Valuing Time01:01:02 Creating Memorable Experiences Flex Diet Podcast Episodes You May Enjoy: Episode 260: Real-Talk on Fitness and Nutrition Coaching Success with Ben Brown Episode 207: Driving client progress with effective nutrition and coaching: An interview with Aram GrigorianConnect with Brett:Art of Coaching: https://artofcoaching.com/Instagram: https://www.instagram.com/coach_brettb/Conscious Coaching: https://www.amazon.com/Conscious-Coaching-Science-Building-Buy/Get In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

In this episode of the Flex Diet Podcast, I sit down with Jennifer Broxterman from Prosper Nutrition Coaching to dive into the world of nutrition coaching. We cover everything from the pros and cons of macro counting to the importance of understanding a client’s history and staying curious in coaching relationships. Jennifer brings a wealth of knowledge as a registered dietitian and shares powerful insights, including the motivational interviewing techniques she picked up from a university research study. We also tackle how to handle client setbacks with creative approaches, like the ‘toothbrush metaphor.’Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comDr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.Triphasic 2 book now available!Go to https://triphasic2.com/Episode Chapters:04:10 The Role of Coach Catalyst06:58 Macro Counting vs. Non-Macro Approaches09:57 Motivational Interviewing and Coaching Techniques29:28 Understanding Client Goals29:42 The Power of Open-Ended Questions30:08 The Catch-All Question31:09 Revelations and Sensitive Topics31:29 Encouraging Client Communication31:57 Effective Coaching Techniques32:26 The Importance of Specificity35:50 Curiosity in Coaching36:28 The Setback Tool41:50 Building Client Confidence43:04 The Toothbrush Metaphor48:11 Consistency Over PerfectionFlex Diet Podcast Episodes You May Enjoy: Episode 249: Elevating Wellness through Movement and Nutritional Wisdom with Dr. Kelly and Juliet StarrettEpisode 230: Exploring Preventive Health and Personalized Nutrition Catherine Staffieri from NutrisenseConnect with Jen:Freebies for Download:  www.prospernutritioncoaching.com/freebiesPRO$PER Nutrition Certification: www.prospernutritioncoaching.com/certificationEmail: info@prosperNC.comInstagram: @prosper_ncGet In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

Welcome back to the Flex Diet Podcast! In this episode, I’m diving into some key concepts from my Flex Diet Certification, including the unique 8-intervention approach that combines metabolic flexibility and flexible dieting. I’ll share insights on the importance of actionable steps, research-backed nutrition strategies, and the innovative concept of 'coaching leverage' to help you guide your clients more effectively.Just a quick reminder—enrollments for the Flex Diet Certification close tonight, January 13th, 2025, at midnight PST, so don’t miss your chance to join! The next round won’t open until June 2025.Enroll here:https://miket.me/fdc​Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comDr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.Triphasic 2 book now available!Go to https://triphasic2.com/Episode Chapters:00:19 Enrollment Details for Flex Diet Certification01:16 Overview of the Flex Diet Certification02:08 Challenges in Arranging Interventions03:14 Importance of Practical Application07:06 Coaching Leverage Concept08:46 Final Enrollment Reminder and ConclusionGet In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/