• 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.

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    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

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    29 April 2026, 8:21 pm
  • 16 minutes 23 seconds
    Episode 381: PhysFlex Cert Closing Tonight: Eustress vs Distress, the 4 Pillars, and Applying Recovery Tools the Right Way

    In this short Flex Diet Podcast episode, I share a reminder that the PhysFlex Surge enrollment closes Monday, April 27, 2026 at midnight PST, and I give more context on what’s inside the PhysFlex Certification. I explain how Level 1 (Flex Diet Cert) covers nutrition and recovery basics, while Level 2 (Physiologic Flexibility) focuses on becoming more robust and resilient by improving the four pillars of homeostatic regulation: temperature, pH, fuels (including ketones), and air (managing oxygen and CO2). 

    I walk through my eustress vs distress model, why most interventions work better with lower intensity and higher frequency, and how misapplying tools like cold immersion, sauna, or breathing methods can backfire without the right context.

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    Episode Chapters:

    • 00:17 PhysFlex Surge Deadline
    • 01:10 Who the Cert Is For
    • 01:55 Four Pillars Overview
    • 02:31 Time Cost and Zone 2
    • 03:16 Sauna and Cold Progression
    • 04:16 Eustress Versus Distress
    • 05:01 Training Frequency Principles
    • 07:43 Course Structure Breakdown
    • 08:30 Research Meets Application
    • 09:29 Context Matters Example
    • 12:32 When Interventions Backfire
    • 14:29 Wrap Up and Reminder
    • 15:12 Medical Disclaimer

    Get In Touch with Dr Mike:

    27 April 2026, 4:45 pm
  • 1 hour 4 minutes
    Episode 380: Breathing, CO2 Regulation, and Performance: Deep Dive with Respiratory & Sleep Scientist Martin McPhilimey

    In this episode, I sit down with respiratory and sleep scientist Martin McPhilimey to take a deep dive into breathing, CO₂ regulation, and how they actually impact performance, stress, and sleep.

    We get into why respiratory physiology is way more complex than most people think, how his clinical and research background shaped his approach, and why breathwork exploded during COVID with names like Wim Hof and James Nestor.

    From there, we dig into allostatic load and why piling on high-stress practices—like aggressive hyperventilation or cold exposure—can backfire if you’re already running hot. We also talk about the difference between actually relaxing your system versus just dissociating from it.

    We cover how inspiratory muscle training can improve performance and recovery, why respiratory rate is one of the most sensitive markers of stress, and question some common ideas, such as “CO₂ tolerance.”

    We also touch on the risks and limited data around inhaled CO₂ therapies and what actually makes sense to apply in the real world.

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    Episode Chapters:

    • 04:22 Why Breathing Is Complex
    • 07:52 Martin’s Origin Story
    • 11:20 From Clinics to Online
    • 14:57 Breathwork Goes Mainstream
    • 20:13 Wim Hof Risks and Load
    • 24:06 When Intense Breathwork Fits
    • 29:18 Relaxation vs Dissociation
    • 31:30 Respiratory Muscle Training
    • 35:12 Who Should Train Breathing
    • 36:35 Simple Device Protocol
    • 37:35 Why Teams Ignore Breathing
    • 38:27 Respiratory Rate as Stress
    • 39:52 Feedforward Breathing Control
    • 42:22 Rethinking CO2 Tolerance
    • 46:03 Nasal Breathing Tradeoffs
    • 48:28 Testing Limits and HRV
    • 50:48 Overnight Rate and Calm
    • 54:07 CO2 Inhalation and Risks
    • 56:45 State Encoding and Fear
    • 01:00:35 Wrap Up and Disclaimers

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    24 April 2026, 7:21 pm
  • 17 minutes 58 seconds
    Episode 379: Physiologic Flexibility Certification Open: Temperature, pH, Fuels, and Breathing for Performance

    In this episode, I talk about the Physiologic Flexibility Certification open from April 20 to April 27 and where to get all the details.

    At the core is physiologic flexibility, which is your body’s ability to adapt, perform, and recover across different stressors, not just optimize one thing. I break down the four key systems that drive this: temperature, pH, fuels (carbs, fat, lactate, ketones), and breathing (O₂/CO₂), and how they all work together.

    We also get into why AI can miss the physiology, how a 30-second Wingate hits all four pillars, and how to apply this to real-world training with 40+ practical takeaways.

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    Episode Chapters:

    • 00:19 Cert Enrollment Details
    • 01:36 AI Pitfalls and Cold Plunge Example
    • 04:05 Four Pillars Overview
    • 05:26 Breathing Module Deep Dive
    • 06:39 Homeostasis and Why It Matters
    • 07:39 Basics First Then Add Stressors
    • 08:51 Wingate Example All Systems Overlap
    • 12:05 Time Efficient Programming
    • 13:37 How to Join and Bonuses
    • 14:48 Coach as Translator and Course Structure
    • 16:22 Wrap Up and Medical Disclaimer

    Get In Touch with Dr Mike:

    20 April 2026, 7:39 pm
  • 58 minutes 6 seconds
    Episode 378: Red Light Therapy: Sunlight, Mitochondria, Sleep, and How to Use Devices Correctly with Ari Whitten

    In this episode of the Flex Diet Podcast, I sit down with my good buddy Ari Whitten to talk all about red light therapy (photobiomodulation) and why it’s become so popular lately. We dig into how red and near-infrared light fits into an evolutionary sunlight context, why those wavelengths penetrate tissue differently, and how they can influence mitochondria, recovery, and performance. 

    Ari also breaks down the confusing part most people miss: device choice and dosing aren’t one-size-fits-all, and “more power” isn’t always better, especially for sensitive areas like facial skin and the eyes. We also get into emerging research on sleep and melatonin (including intracellular melatonin), as well as practical considerations such as clothing and light penetration. Ari’s updated book, The Ultimate Guide to Red Light Therapy (2.0), is out now.

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    Episode Chapters:

    • 04:40 Catching Up Surf Talk
    • 07:34 Sunlight vs Red Light
    • 08:50 Photobiomodulation Basics
    • 11:04 Optical Window Explained
    • 15:41 Timing and Circadian Effects
    • 19:36 Sleep and Melatonin Links
    • 26:00 Clothing and Light Penetration
    • 27:36 Red Light for Eye Health
    • 29:48 Red Light for Eyesight
    • 30:47 Dose and Panel Pitfalls
    • 31:52 Deep vs Superficial Dosing
    • 35:02 Biphasic Response and Safety
    • 38:11 Heuristics for Panel Use
    • 40:46 Choosing the Right Device
    • 42:17 Optics Distance and Angles
    • 44:39 LED Density and Hot Spots
    • 46:47 Device Examples and Timing
    • 48:31 New Book and Wrap Up
    • 53:59 Host Outro and Disclaimer 

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    13 April 2026, 7:37 pm
  • 1 hour 4 minutes
    Episode 377: Methylene Blue for Mitochondria & Performance: Benefits, Dosing & Risks with Dr. Scott Sherr

    In this episode of the Flex Diet Podcast, I sit down with Dr. Scott Sherr to take a deep dive into methylene blue, mitochondrial function, and where the truth lies between online hype and fear. We talk through how methylene blue acts as a redox cycler in the mitochondria, how dosing differs for mitochondrial support versus antimicrobial use, and why high doses or poorly labeled liquid droppers can cause problems. 

    Dr. Sherr also shares how he’s used methylene blue with athletes for recovery and endurance, including timing, half-life, and practical ranges he sees most often. We cover how mitochondrial health connects to energy, mood, focus, stress physiology, and recovery, plus resources from Transcriptions and the Health Optimization Medicine and Practice (HOMe/HOPe) framework.

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    Episode Chapters:

    • 03:11 Why Methylene Blue Now
    • 04:29 Scott Cher Origin Story
    • 05:05 Health Optimization Framework
    • 07:08 Transcriptions and Safe Sourcing
    • 08:46 Natural vs Synthetic Debate
    • 11:49 How Methylene Blue Works
    • 17:42 Who Benefits Most
    • 22:13 Athletic Performance and Recovery
    • 29:41 Dosing Timing and MAOI Effects
    • 32:13 Mitochondria and Fertility
    • 32:28 Energy Anxiety and Brain Fog
    • 33:13 Depression Beyond Serotonin
    • 35:30 Stress Pathways and Cell Danger
    • 37:00 ADHD or Sympathetic Overdrive
    • 38:50 Recovery Metrics and Downregulation
    • 42:21 GABA Support and BBB Clues
    • 47:50 Building Mitochondrial Capacity First
    • 51:35 Methylene Blue Dosing Guide
    • 57:54 Where to Learn More
    • 01:00:24 Podcast Wrap and Disclaimer 

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    6 April 2026, 7:52 pm
  • 1 hour 10 minutes
    Episode 376: Hyperbaric Oxygen Therapy: Benefits for Recovery, Performance & Cancer Support with Dr. Masha Makeeva

    In this episode of the Flex Diet Podcast, I sit down with Dr. Masha Makeeva, a physician specializing in integrative and regenerative medicine, to get a clear, practical breakdown of hyperbaric oxygen therapy. We talk about why HBOT’s biggest benefit may be reducing inflammation, who it can help most, and how to think about protocols — pressure, oxygen concentration, session length, frequency, and total number of sessions —so you’re not comparing totally different approaches. 

    We also dig into where she sees HBOT used most (including cancer support and professional sports), why solid tumors may respond differently than blood cancers, and how HBOT can support recovery and quality of life during treatment. We cover safety, home chamber considerations, and how mitochondrial and metabolic health, HRV, and downregulation all fit into better outcomes.

    Sponsors:

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    Episode Chapters:

    • 02:26 Why Hyperbaric Works
    • 03:50 What Inflammation Means
    • 07:32 Tracking Inflammation Markers
    • 10:57 Avoiding Over Testing
    • 16:19 Who Uses Hyperbaric
    • 19:57 Hyperbaric for Cancer
    • 27:38 Protocol Variables Explained
    • 34:38 Science Meets Clinical Art
    • 37:31 Access and Chamber Limits
    • 37:56 Constraints Led Programming
    • 39:27 Home Hyperbaric Boom
    • 40:12 Safety Training And Side Effects
    • 44:55 Performance Versus Recovery
    • 48:08 Oxygen Brain And Mitochondria
    • 52:19 Downregulation After Sessions
    • 56:55 CO2 Therapy And Medical Gases
    • 01:02:17 Hydrogen Therapy Basics
    • 01:04:32 Where To Find Dr Masha
    • 01:07:20 Podcast Wrap Up And Disclaimer

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    3 April 2026, 8:26 pm
  • 16 minutes 47 seconds
    Episode 375: Cardio vs. Lifting: Which Should You Prioritize for Health? A short solo update.

    A physician buddy asked me whether the general population should focus on cardio or lifting — and I wanted to share my answer with you. In this solo cast, I break down why cardio and resistance training produce different adaptations, offer my go-to weekly framework for getting started, and talk about zone two training, high-intensity intervals, VO2 max assessments, and why compliance beats the perfect program every time. Plus, the Flexible Meathead Cardio Course is open for enrollment through Wednesday.

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    Available now:

    Episode Chapters:

    • 01:11 The Cardio vs Lifting Question
    • 01:29 Research Case for Lifting
    • 03:02 Short Answer Do Both
    • 03:34 Context Matters and Zone 2
    • 04:24 Compliance and Daily Steps
    • 04:57 Can Lifting Improve Cardio
    • 06:23 Simple Weekly Training Split
    • 07:29 Adding HIIT for VO2
    • 10:16 Assessing VO2 Max Baseline
    • 12:13 Limits of Metcon for Cardio
    • 14:14 Practical Template and Retesting
    • 15:45 Zone 2 Nuance and Wrap Up

    Get In Touch with Dr Mike:

    30 March 2026, 4:25 pm
  • 1 hour 17 minutes
    Episode 374: Zone 2 Cardio: What the Science Really Says (Pros, Cons & Better Options) with Kristi Storoschuk

    In this episode of the Flex Diet Podcast, I sit down with my friend Kristi Storoschuk, a PhD candidate in exercise physiology, to unpack her review paper on zone 2 cardio and what the evidence actually shows. We dig into what “zone 2” really means (including lactate thresholds and why common proxies like heart rate and the talk test can miss the mark), where the 80/20 endurance model came from, and why messaging around zone 2 for mitochondrial function, fat oxidation, metabolic flexibility, and health may be overstated, especially for the general population. 

    Kristi explains why higher intensities often produce equal or better mitochondrial and performance-related adaptations, how training volume and population context change the conversation, and where low-intensity work like walking may still fit.

    Sponsors:

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    Episode Chapters:

    • 04:04 Why Zone Two Went Viral
    • 09:40 Defining Zone Two Lactate
    • 14:15 Talk Test and Practical Limits
    • 16:43 Does Zone Two Even Matter
    • 21:08 The 80/20 Misapplied
    • 26:14 Origins of Base Training
    • 32:06 Mitochondria Volume vs Intensity
    • 40:08 How Myths Persist Online
    • 44:16 Zone Three Over Zone Two
    • 44:46 Why Some Recover Faster
    • 45:37 Overtraining Study Lessons
    • 49:59 Listen To Output Signals
    • 52:20 How Often To Train
    • 54:42 Short Daily Progressives
    • 57:46 Tabata Reality Check
    • 01:00:19 Walking And Health Outcomes
    • 01:05:23 Mitochondria Versus Performance
    • 01:08:04 Lactate Threshold Beats VO2
    • 01:12:43 Fueling And Final Wrap
    • 01:14:33 Podcast Outro And Disclaimer

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    23 March 2026, 9:00 am
  • 1 hour 8 minutes
    Episode 373: The Future of Fitness + Healthcare: Coaches, Blood Work, and Client-Centered Models | Kevin Dineen

    In this episode of the Flex Diet Podcast, I sit down with coach Kevin Dineen to talk about where fitness and healthcare are headed and whether their merger is a net positive or negative. We dig into why people still default to asking physicians about training and nutrition, the problems created by siloed systems, and what a more client-centered model could look like with coaches, PTs, massage therapists, and physicians collaborating under one roof. 

    We also discuss the pros, cons, and liability concerns around coaches using blood work for performance, how hard training can skew lab results, and why basic habits like lifting, cardio, steps, and community support matter more than expensive supplement stacks. Kevin closes with key advice for newer coaches: professionalism, mentorship, travel to learn standards, and clarifying your “why.”

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    Episode Chapters:

    • 04:42 Kevin Joins the Show
    • 05:47 Peter Attia and Doctor Pedestals
    • 10:01 Broken System and Referrals
    • 13:06 Client First Collaboration Model
    • 16:59 Trainer Centered Prevention
    • 19:05 All-in-One Gym Healthcare Hub
    • 23:33 Pricing Niche and Community
    • 28:23 Supplement Hype vs Basics
    • 34:15 Movement Over Nutrition Debate
    • 35:16 Blood Work Timing and Context
    • 38:01 Community Keeps You Honest
    • 39:11 Programming Phases And Deficits
    • 39:56 Blood Work As A Service
    • 42:18 Leveling Up With Truth
    • 44:48 Assessments Without Shame
    • 47:00 Do The Obvious Work
    • 52:15 Experience Finds Hidden Links
    • 55:02 Licensing Versus Professionalism
    • 01:00:52 Business Skills Raise The Bar
    • 01:04:17 Where To Find Kevin
    • 01:05:29 Listener Wrap Up 

    Flex Diet Podcast you may enjoy:

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    16 March 2026, 11:24 pm
  • 1 hour 1 minute
    Episode 372: PCOS Made Practical, Body Recomp Basics, and the Wild West of Peptides (w/ Dr. Ashley Dwyer)

    In this episode of the Flex Diet Podcast, I sit down with Dr. Ashley Dwyer, a PharmD-turned nutrition and fitness coach, to cover a wide range of topics, with a strong focus on PCOS (polycystic ovarian syndrome), a metabolic condition that affects fertility, cycles, and systemic health. 

    We dig into practical lifestyle strategies for insulin-resistant PCOS, including balanced meals, protein and fiber, blood sugar management, movement, and stress reduction, plus why long-term keto often isn’t a great fit. We also discuss GLP-1 medications, including concerns about HRV and resting heart rate, and why foundations and coaching matter when someone uses them. 

    Finally, we discuss the current “wild west” of peptides, the lack of human data, dosing and purity issues, and the importance of transparency, consistency, and identity-based behavior change for body composition and long-term health.

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    Episode Chapters:

    • 05:02 Meet Dr Ashley
    • 06:16 PCOS Explained
    • 09:37 PCOS Nutrition Basics
    • 11:31 Keto And Thyroid
    • 15:21 Stress And Cardio
    • 18:27 GLP1 Heart Effects
    • 22:21 Maintenance And Habits
    • 30:27 Identity And Mindset
    • 32:56 Identity Reps and Habits
    • 33:25 Daily Affirmations and Reminders
    • 34:23 Taming Negative Self Talk
    • 36:24 Peptides Hype and Risks
    • 38:18 Anecdotes Dosing and Quality
    • 42:38 Influencers Quick Fixes Foundations
    • 43:56 Research Funding and Regulation
    • 47:40 Transparency Natty vs Enhanced
    • 49:55 Coaching Clients on Supplements
    • 56:20 Outro Summit and Disclaimers

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    9 March 2026, 8:42 pm
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