• 1 hour 40 minutes
    How to Harness Leucine and EAA for Bigger Muscles and More — Daniel A. Traylor, Ph.D. — #392

    Can you really build more muscle just by rethinking how you dose leucine and essential amino acids? Dr. Daniel A. Traylor, Ph.D. — co-founder and principal scientist of LEUVATE™ — reveals the science behind protein quality, muscle protein synthesis, and why older adults may need twice the protein dose to get the same results as younger people.

    We dig into mTORC1 signaling, sarcopenia, the 30g protein absorption myth, GLP-1 drug effects on muscle, and the clinical trial data behind LEUVATE™. If you care about muscle, longevity, or protein strategy, this one is loaded.

    Guest Bio

    Daniel A. Traylor, Ph.D. is an Assistant Professor of Health Sciences at DePaul University in Chicago and Owner, Co-Founder, and Principal Scientist of LEUVATE™. His research explores how protein quality, amino acids, and exercise interact to influence muscle adaptation, recovery, and physical function across the lifespan. He is the co-inventor of LEUVATE™ — a precision-engineered leucine-enriched nutritional formula validated across multiple peer-reviewed human clinical trials.

    Timestamps

    • 3:36 — Can you really only absorb 30g protein at once?
    • 9:16 — Sarcopenia: the muscle-loss crisis in aging
    • 16:01 — mTORC1 and what triggers muscle protein synthesis
    • 20:46 — Why older adults may need twice the protein dose
    • 30:26 — The origin story of LEUVATE™
    • 34:01 — Leucine: the master switch for MPS
    • 37:56 — How leucine acts as a dimmer on mTORC1
    • 53:21 — GLP-1 drugs, muscle loss, and amino acid needs
    • 1:06:36 — LEUVATE™ vs whey: MPS data and ongoing trials
    • 1:17:01 — How leucine-enriched EAAs signal differently in the gut
    • 1:27:11 — Protein spiking and supplement quality red flags

    Resources

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    29 June 2026, 9:00 am
  • 12 minutes 37 seconds
    Flex Diet Cert Closes at Midnight Mon 6/22/2026 and Coaching Leverage — #391

    In this solo episode, Dr. Mike T. Nelson introduces the concept of coaching leverage—the idea that effective coaching means multiplying physiological impact by a client's realistic ability to change.

    • Why sleep is a physiological powerhouse but a coaching nightmare
    • The coaching leverage formula: physiology × psychology
    • Why protein ranks #1 (score: 81) and sleep ranks #8 (score: 20)
    • How to stop majoring in the minors with your clients
    • The eight interventions inside the Flex Diet Certification
    • Why following a proven system beats reinventing the wheel

    The Flex Diet Certification closes tonight (Monday, June 22, 2026) at midnight Pacific. Get details here.

    Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

    22 June 2026, 6:20 pm
  • 1 hour 10 minutes
    Antibiotics, Gut Microbiome, and the Exercise Connection — Dr. Sara Campbell — #390

    In this episode of the Flex Diet Podcast, I sit down with Dr. Sara Campbell, Ph.D., Associate Professor at Rutgers University, for a conversation about the bidirectional relationship between exercise and the gut microbiome.

    Dr. Sara Campbell returns to discuss her lab's cutting-edge research on the bidirectional relationship between exercise and the gut microbiome — including why consumer gut tests oversimplify a complex ecosystem, how antibiotics devastate exercise capacity in animal models, and why single-microbe probiotics miss the bigger picture of functional guilds. She also shares new findings on short-chain fatty acids, amino acid metabolomics after antibiotic treatment, and the emerging neuromuscular junction hypothesis.

    In this episode you'll learn:

    • Why consumer gut microbiome tests are misleading and what functional guilds tell us instead
    • How antibiotics devastate exercise capacity and the surprising metabolomic changes they cause
    • The current evidence on probiotics for exercise performance and why single strains fall short
    • What short-chain fatty acids do for gut health and exercise, and the emerging neuromuscular junction hypothesis

    Find Sara here:
    Rutgers Faculty Page
    Google Scholar: Sara Chelland Campbell

    ---
    The Flex Diet Podcast is brought to you by the Flex Diet Certification. Learn more at miketnelson.com

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    19 June 2026, 2:08 pm
  • 17 minutes 18 seconds
    The Flex Diet Cert is OPEN and AI vs Coaching Solocast — #389

    In this solo episode, Dr. Mike T. Nelson dives into the intersection of AI and coaching. Using his quest to pick up the 175-pound Inch dumbbell as an example, he shows how AI struggles with niche topics where quality training data is scarce — and why that matters for fitness advice.

    Topics covered:

    • Why AI gave terrible advice on training for the Inch dumbbell — and what that reveals about how AI sources information
    • The protein-and-kidney-damage myth: when AI repeats bad science
    • Where AI actually helps coaches: data analysis, blood work organization, backend tasks, and production workflows
    • Why clients still want (and need) a real human coach — accountability, customization, and skin in the game
    • Will people be compliant to a robot coach? Probably not
    • The baseline is rising: why just writing training and nutrition programs isn't enough anymore

    Flex Diet Certification — now open through Monday, June 22nd, 2026 at midnight PST. Eight interventions (protein, fats, carbs, exercise, sleep, micronutrition, fasting, and more) built on coaching leverage and metabolic flexibility. Includes direct email access to Dr. Nelson for enrolled students.

    Enroll now: https://miket.me/fdc

    Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

    16 June 2026, 12:26 am
  • 1 hour 18 minutes
    What Vinegar & Lifting Really Do To Your Gut — Dr. Emily Dow — #388

    Dr. Emily Dow, PhD, RD, is a researcher and registered dietitian working at the intersection of nutrition, resistance training, and gut health.

    Does vinegar actually do anything for your gut or your blood sugar? Can you trust a $200 mail-in microbiome test? Emily built her dissertation around questions like these, and her honest answers are a lot more useful than the marketing.

    Expect to learn what a 12-week resistance-training-plus-vinegar protocol did (and didn't do) to gut permeability, why a null result in a healthy population is still worth your attention, what the research really says about vinegar and glucose control, why the peptide boom warrants a hard dose of skepticism, what direct-to-consumer gut testing genuinely can and can't tell you, the underrated role stress plays in GI symptoms, and why the best practitioners do both research and hands-on coaching — and much more.

    —

    Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

    Connect with Dr. Dow: Website: https://www.dremilydow.com Instagram: https://www.instagram.com/dremilydow

    Episodes you'll enjoy next: #127 — The Effect of Antibiotics on Muscle Mass & Cardiovascular Performance with Dr. Sara Campbell: https://flex-diet-podcast.simplecast.com/episodes/episode-127-the-effect-of-antibiotics-on-muscle-mass-aerobic-cardiovascular-performance-and-more-an-interview-with-dr-sara-campbell
     #222 — Nutrition, Supplements & Training with RD Sean Casey https://flex-diet-podcast.simplecast.com/episodes/episode-222-expert-insights-on-nutrition-supplements-and-training-with-registered-dietician-sean-casey

    Enjoying the show? Follow the Flex Diet Podcast in your podcast app so new episodes land automatically — it's the single best way to help others find it.

    Timeline 
    0:00 Intro
    02:29 Vinegar Research Origins 
    04:12 Study Design & Training Protocol
    07:42 Biodex Explained: Strength Testing 
    11:49 Research Tradeoffs & Null Results 
    14:49 Possible Mechanisms: Acetate 
    19:55 Glycemic Control & CGM Findings 
    22:21 Peptides: Hype and Risks 
    28:54 Microbiome & Performance Research
    30:47 Gut Testing Skepticism 
    36:23 Stress and GI Symptoms 
    39:22 PhD to RD Fast Track 
    41:04 RD Exam Reality Check 
    44:25 Scope of Practice Basics 
    45:56 Referral Networks That Work 
    49:29 Research vs. Coaching Gap 
    58:51 Clients Drive Better Questions 
    01:05:26 Why She Started Instagram 
    01:09:58 Social Media for Academia 
    01:13:18 Training Goals and Tattoos 
    01:15:45 Where to Follow & Wrap Up
     

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    8 June 2026, 9:00 am
  • 1 hour 33 minutes
    Episode 387: Nathan T. Jenkins on Metabolic Flexibility, Aerobic Base, and First Principles

    In this episode of the Flex Diet Podcast, I sit down with Dr. Nathan Jenkins to discuss how to improve performance, body composition, and long-term health through the lens of aerobic development and metabolic flexibility.

    Nathan shares his journey from exercise physiology and coaching CrossFit athletes to his new role teaching physiology at the University of Georgia School of Medicine. We discuss why metabolic flexibility is such a powerful framework for understanding everything from biochemistry and exercise performance to metabolic disease.

    We also dive into interpreting maximal exercise testing data, including VO₂ measurements, EKG analysis, and near-infrared spectroscopy (NIRS), along with how different energy systems work together during training and competition. Nathan explains why building an aerobic base is critical for repeated high-intensity performance, how pacing impacts outcomes, and why the ability to "suffer" is actually a trainable skill.

    To wrap up, we cover practical strategies you can apply right away, including prioritizing protein and carbohydrates, improving sleep quality, and addressing common micronutrient deficiencies through blood work, such as magnesium, vitamin D, and omega-3 status.

    Sponsors:

    Available now:

    Episode chapters:

    • 02:47 Meet Dr Nathan Jenkins
    • 04:38 CrossFit Nutrition Reality Check
    • 07:09 Leaving Tenure for Family
    • 09:21 Back to Academia and Med Ed
    • 11:29 Why Exercise Physiology Matters
    • 14:36 Stress Tests Reveal Pathology
    • 18:19 Max Testing and NIRS Setup
    • 22:42 Raw Data Over Machine Outputs
    • 24:18 Bohr Effect and Oxygen Delivery
    • 28:09 Energy Systems in the Real World
    • 33:05 Coaching Basics That Matter
    • 35:40 Teaching Cardio From First Principles
    • 36:36 Aerobic Base Reality Check
    • 37:19 Cardio for Meatheads Pitch
    • 39:13 CrossFit Endurance Breakthroughs
    • 41:49 Fixing Time Domain Weakness
    • 45:46 Pacing Like Froning Fraser
    • 48:42 RAAM Gamesmanship Story
    • 51:45 Pain Management Truths
    • 53:23 VO2 Max Feels the Same
    • 55:54 Suffering as a Skill
    • 59:09 Cold Plunge Mindset Study
    • 01:00:52 Caffeine Placebo and Belief
    • 01:03:22 Heat Acclimation and 10K Prep
    • 01:04:36 Metabolic Flexibility Lens
    • 01:08:16 Teaching Diabetes Integration
    • 01:10:56 Bloodwork Meets Flexibility
    • 01:12:37 Where Fat Goes Wrong
    • 01:15:07 Sustainable Deficit Strategy
    • 01:16:34 Four Priorities Blueprint
    • 01:17:21 Protein and Carb Targets
    • 01:21:08 Sleep and Micronutrients
    • 01:27:06 Omega-3 Testing Nuance
    • 01:29:36 Wrap Up and Next Steps
    • 01:31:52 Newsletter and Flex Diet Cert
    • 01:33:20 Final Thanks and Subscribe

    Flex Diet Podcasts you may enjoy:

    Connect with Dr. Jenkins:

    Get In Touch with Dr Mike:

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    2 June 2026, 8:58 pm
  • 1 hour 53 minutes
    Episode 386: Nervous System Regulation, Somatics, and Stress Resilience with Tracy Holemeyer

    In this episode of the Flex Diet Podcast, I sit down with my friend Tracy Holemeyer (Uncontrollably Me, host of the Other Way to See It podcast) to talk about healing and performance through nervous system flexibility, somatics, and self-awareness, especially with how much stress people are carrying right now. 

    We dig into practical tools like orienting, grounding, the “starfish” drill, pendulation, and Tracy’s “core four” (soft eyes, relaxing the tongue, breath pacing for coherence, and soft knees), plus how posture and unconscious habits can shape mood and behavior. We also explore the value of community and coaching, how movement and sound (including humming, voo breath, and growling) can help regulate, and we finish with a thoughtful discussion on psychedelics, integration, and why support and discernment matter.

    Sponsors:

    Available now:

    Episode Chapters:

    • 02:59 Meet Tracy and Catch Up
    • 04:46 Micro Breaks and Orienting
    • 08:46 Starfish and Body Awareness
    • 10:44 Joints Posture and Anxiety
    • 17:37 Strategies Become Identity
    • 21:00 Awareness Coaching in Practice
    • 26:02 Coaching Community and Support
    • 32:44 Social Media Validation Trap
    • 36:13 Integrity and Business Alignment
    • 39:39 Trauma Weight and Safety
    • 41:57 Referrals Over Scarcity
    • 43:07 Abundance Through Uncertainty
    • 47:09 Money Purpose and Access
    • 52:57 Capacity and Ongoing Stress
    • 57:15 Pendulation and Core Four
    • 01:03:00 Movement Urgency and Sound
    • 01:08:55 Growling Music and Release
    • 01:15:23 Healing as Defiance
    • 01:16:59 Flow States and Community
    • 01:18:23 Recreation With Real Stakes
    • 01:20:13 Choosing Controlled Hardship
    • 01:21:09 Healthy Stress Builds Capacity
    • 01:23:34 Rewriting Trauma Responses
    • 01:25:28 Psychedelics And Integration
    • 01:34:07 Avoiding The Healing Shortcut
    • 01:37:10 Where Memories Live
    • 01:42:45 Four Tools For Stress
    • 01:46:19 Finding Tracy And Closing
    • 01:49:45 Podcast Wrap And Disclaimer

    Flex Diet Podcasts you may enjoy:

    Connect with Tracy:

    Get In Touch with Dr Mike:

    Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

    27 May 2026, 1:08 am
  • 1 hour 33 minutes
    Episode 385: Rob Wilson on BJJ Performance Frameworks, Grip Training, Recovery Tech & The Check Engine Light Book

    In this episode of the Flex Diet Podcast, I sit down with human performance specialist and coach Rob Wilson for a wide-ranging conversation that spans music, coach education, and what it really means to train for performance longevity. We dig into Rob’s new book, The Check Engine Light: Tune In Your Body and Mind to Achieve Performance Longevity, and his work educating coaches through ALTIS and with special operations communities.

    Rob also shares why jiu-jitsu strength and conditioning still lacks clear performance standards and proposes building sport-specific frameworks (like lower-body clinching demands) before jumping to exercise selection. We talk grip strength vs endurance, avoiding redundancy and tendon issues, contra-specific training for durability, and why “recovery” isn’t the goal—adaptation is—especially in elite sport.

    Sponsors:

    Available now:

    Episode Chapters:

    • 02:41 Nineties Music Nostalgia
    • 05:08 Seasonal Listening Habits
    • 11:17 Teaching and ALTIS Work
    • 13:25 Building BJJ Performance Frameworks
    • 22:55 Grip Strength and Tendon Tradeoffs
    • 26:51 Grip Training Hacks and Extensions
    • 37:34 Transfer, Gait, and Fuzzy Sports
    • 46:13 Compensation in Athletes and Aging
    • 51:50 Warrior Fitness Reset
    • 53:00 Check Engine Light System
    • 54:27 Spiderweb Symptoms Explained
    • 56:12 Eyes Unlock Performance
    • 57:53 Stuck in Your Box
    • 01:02:47 Logistics and Stakeholders
    • 01:06:08 Effects Over Modalities
    • 01:08:55 Recovery vs Adaptation
    • 01:15:50 Wearables Need Context
    • 01:19:41 Effort When Tired
    • 01:25:50 Cold Plunge Mindset
    • 01:30:14 Book Links and Wrap Up
    • 01:31:07 Final Thanks and Disclaimer

    Flex Diet Podcasts you may enjoy:

    Connect with Rob:

    Get In Touch with Dr Mike:

    Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

    18 May 2026, 8:28 pm
  • 1 hour 14 minutes
    Episode 384: Building Strength & Muscle After 50 (Without Getting Hurt) with Chad Landers

    In this episode of the Flex Diet Podcast, I talk with my good buddy Chad Landers, veteran trainer, strength coach, and author of Building Strength and Muscle After 50, about how to keep gaining strength and muscle as you get older without falling off the “injury cliff.” We dig into why consistency matters most, how progress often drops in steps after injuries, and why smart modifications beat worshipping any single lift. 

    Chad shares lessons from coaching clients for decades, including balancing pressing with back work, using better technique (like pause benching), and building conditioning with tools like the fan bike, rower, and step mill. We also cover practical programming, tracking PRs beyond 1RM, and why it’s never “too late” to start training—especially after 50.

    Sponsors:

    Available now:

    Episode Chapters:

    • 03:31 Book and Aging Strong
    • 05:21 Consistency and Injury Cliff
    • 08:52 Modify Training for Joints
    • 16:11 Bench Press Progress
    • 18:29 Bench Tips and Ego
    • 23:34 Back Work and Ratios
    • 28:38 Programming and Cardio Intervals
    • 32:17 Accountability and Habits
    • 35:59 Cardio Gear Picks
    • 37:19 Best Cardio Machines
    • 38:44 Elliptical And Zone Two
    • 39:33 Fan Bike Reality Check
    • 41:04 Cheap Bike Trainer Setup
    • 42:05 Interval Training Blueprint
    • 44:28 StepMill For Drummers
    • 46:09 Performers And Conditioning
    • 49:49 Consistency Over Supplements
    • 56:03 Why Write The Book
    • 59:56 Tracking PRs With Logs
    • 01:03:34 Coaching Hacks And Rehab
    • 01:06:39 Where To Buy The Book
    • 01:11:07 Podcast Wrap Up Disclaimer

    Flex Diet Podcasts you may enjoy:

    Connect with Chad:

    Get In Touch with Dr Mike:

    Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

    11 May 2026, 8:04 pm
  • 55 minutes 56 seconds
    Episode 383: Body Composition, Strength Training, and Sustainable Habits with Martin Silva

    In this episode of the Flex Diet Podcast, I’m on the road and sit down with strength coach Martin Silva to talk about how to improve body composition, performance, and long-term health, especially for high-achieving clients in the 35–60 range.

    We get into unlearning a lot of the nutrition beliefs people bring in, why I still like keeping nutrition simple, higher protein, fewer ultra-processed foods, and how short-term tracking can build awareness without becoming a crutch.

    Martin also walks through how he structures coaching check-ins, his own background going from bodybuilding and restriction to a more health and strength-focused approach, and what actually works in the real world. We also cover programming, including full body vs upper/lower splits, single-leg work, squat and deadlift variations (I’m a fan of the trap/hex bar here), mobility priming, and how to monitor technique even when coaching online.

    Plus, we dig into stress, sleep, managing distractions (your phone is probably not helping), and a few rapid-fire tips—including “never miss twice.”

    Sponsors:

    Available now:

    Episode Chapters:

    • 02:21 Body Comp Framework
    • 04:00 Nutrition Basics Protein
    • 07:01 Adherence Tracking Habits
    • 10:21 Check Ins Coaching System
    • 13:28 Mindset Lessons Reverse Diet
    • 15:01 Bodybuilding Backstory Shift
    • 18:14 Performance First Training
    • 20:47 Programming Frequency Splits
    • 25:15 Mastering Compound Lifts
    • 27:25 Squat Alternatives Single Leg
    • 28:47 Deadlift Hinge Progressions
    • 29:54 Hip Thrust Debate
    • 30:42 Hip Thrusts for Athletes
    • 31:30 Front Loaded Squat Options
    • 33:09 Single Leg Strength Focus
    • 34:18 Z Press and Pressing Variations
    • 36:05 Mobility and Priming
    • 37:57 Trap Bar Deadlift Preference
    • 39:27 Stress and Sleep Routines
    • 43:03 Phone Distraction Strategies
    • 46:48 Four Tips for Body Comp
    • 51:52 Mindset Never Miss Twice
    • 52:43 Where to Find Martin
    • 53:26 Wrap Up and Disclaimers

    Flex Diet Podcasts you may enjoy:

    Connect with Martin:

    Get In Touch with Dr Mike:

    Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

    5 May 2026, 9:03 pm
  • 52 minutes 40 seconds
    Episode 382: Creatine for Muscle, Bone, Brain & Longevity (Plus Caffeine, Dosing, and Safety) with Dr. Darren Candow

    In this episode of the Flex Diet Podcast, I sit down with creatine researcher Dr. Darren Candow from the University of Regina to break down what the research actually says about creatine for muscle, performance, and body composition—plus the newer interest in brain health, aging, and longevity.

    We dig into practical dosing (including higher-dose ideas for bone and brain), why timing probably doesn’t matter much, and what the data shows on safety, side effects, and common myths like hair loss. We also talk about creatine in special contexts like sleep deprivation, jet lag, concussion/TBI potential, and vegan or low-creatine diets, along with how caffeine might (or might not) interfere. If you want an evidence-based, real-world guide to creatine, this one’s for you.

    Sponsors:

    Available now:

    Episode Chapters:

    • 04:00 How Candow Started Creatine
    • 06:10 Glutamine Reality Check
    • 07:17 Top Supplements Today
    • 08:23 NAD Hype vs Evidence
    • 11:36 Creatine Dosing and Timing
    • 15:06 Brain Uptake and Sleep Loss
    • 18:17 Safety Diet and Essentiality
    • 21:49 Harris Studies and Dose Ranges
    • 24:30 Creatine for Concussion Prevention
    • 26:31 High Dose Game Prep
    • 27:12 Creatine Beyond Sports
    • 29:16 Soccer Cognition Hits
    • 31:38 Caffeine Creatine Myth
    • 35:11 Caffeine Dosing Timing
    • 37:32 Creatine Bone Findings
    • 39:22 Bone Research Reality
    • 43:39 Heart Health Potential
    • 44:20 Creatine Forms Hype
    • 46:30 Future Creatine Research
    • 47:51 Wrap Up Resources
    • 48:37 Conference Manual Plug
    • 51:29 Medical Disclaimer Outro

    Flex Diet Podcasts you may enjoy:

    Connect with Dr Candow:

    Get In Touch with Dr Mike:

    Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter

    29 April 2026, 8:21 pm
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