Flex Diet Podcast

Dr. Mike T Nelson

Dr. Mike T Nelson gets geeky with the latest research and scientific findings in the fitness world. Visit www.flexdiet.com to get Flex Diet Certified and www.miketnelson.com for more geeky goodness.

  • 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.

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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

    Flex Diet Podcasts you may enjoy:

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    3 April 2026, 8:26 pm
  • 16 minutes 47 seconds
    Episode 365: 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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    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 364: 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.

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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

    Flex Diet Podcasts you may enjoy:

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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

    Flex Diet Podcasts you may enjoy:

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    9 March 2026, 8:42 pm
  • 1 hour 8 minutes
    Episode 371: Peptides, TRT, GLPs & Bloodwork: How to Do It Safely (and What Most People Miss) with John Gorman

    In this episode of the Flex Diet Podcast, I sit down with my good friend John Gorman to unpack the current “wild west” of peptides, TRT, GLP medications, and performance-driven bloodwork.

    We dig into how John’s telemedicine clinic approaches comprehensive lab testing — and why running a full panel (including markers like reverse T3) matters far more than cherry-picking a few numbers. If you’ve been dieting hard, training consistently, and still feeling stuck, we break down how chronic stress, poor recovery, and subtle hormone disruptions can quietly crush metabolism and make fat loss feel like a white-knuckle grind.

    We also cover testosterone replacement therapy (TRT) — the real pros and cons, common oversimplifications in the industry, and what most clinics fail to discuss. From there, we dive into GLP-1 medications and tirzepatide, what we currently know, what we don’t know about long-term use, and how to think critically about risk versus reward.

    John shares practical guidance on legitimate peptide sourcing, red flags to watch for, and how to think about “periphery” tools like methylene blue and injectable carnitine without getting sucked into hype.

    If you’re interested in optimizing performance, improving body composition, or simply making smarter decisions in a rapidly changing medical landscape, this episode will help you separate signal from noise.

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    Episode Chapters:

    • 03:20 Johns Telemed Launch
    • 05:15 How Lab Consults Work
    • 08:23 Coaches and Bloodwork Ethics
    • 13:25 Reverse T3 Explained
    • 16:56 Stress Hormones and Dieting
    • 20:08 Microdosing Tirzepatide
    • 26:30 Long Term GLP1 Concerns
    • 30:45 TRT Done Right
    • 33:10 Better Clinics Better Consumers
    • 35:56 Vetting Coaches and Clinics
    • 37:40 Peptides Wild West
    • 38:50 Spotting Bunk Peptides
    • 41:22 Legit Sources and Protocols
    • 42:30 Evidence vs Hype
    • 45:17 How to Verify Quality
    • 50:54 Which Peptides Matter
    • 54:14 Methylene Blue and Carnitine
    • 57:50 Dosing and Safety Notes
    • 01:02:06 Wrap Up and Recommendations
    • 01:04:03 Music Picks and Outro
    • 01:07:07 Final Disclaimers 

    Flex Diet Podcasts you may enjoy:

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    2 March 2026, 8:30 pm
  • 1 hour 38 minutes
    Episode 370: Hybrid Training Done Right: Building Strength & Endurance Without Killing Your Gains with Andreas Stobberup

    In this episode of the Flex Diet Podcast, I sit down with Denmark-based coach and hybrid athlete Andreas Stobberup to talk about bridging serious strength training with high-level endurance performance.

    Andreas shares his journey from peaking around 250 lbs with a 405 bench and 600+ squat to dropping to 205 and completing a full Ironman in 9:52—while continuing to coach athletes across disciplines. We discuss the reality gap between amateur and elite performance, how influencer culture often strips context from training advice, and why fundamentals still win: training, nutrition, sleep, and measurable outputs.

    We break down common misunderstandings around Zone 2 training, why pros don’t train the way social media says they do, and how strength athletes can intelligently add conditioning without compromising lifting. We also cover VO₂ max development, microdosing cardio, output-based tracking (times, power, lactate), and how to think about HRV and wearable data in context.

    If you’re interested in hybrid training, improving conditioning without sacrificing muscle, or understanding how to measure what actually matters, this one is packed with practical insight.

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    Episode Chapters:

    • 03:14 Andreas’ Early Training Roots: Bodybuilding DVDs, Intensity, and Science
    • 05:55 Powerlifting Peak + Coaching on the Gym Floor (and Genetic Outliers)
    • 08:22 From 250 lbs to Ironman: Switching Gears During COVID
    • 10:45 Influencer Culture vs Real Performance: Respecting the Elite Gap
    • 21:10 Basics First: Exercise Beats Gadgets (Ice Baths, Red Light, Peptides)
    • 22:22 Beginners to Pros: Why the Pendulum Swings Back to Volume, Food, Sleep
    • 27:54 Zone 2 Confusion: What Pros Actually Do and Why Amateurs Misapply It
    • 31:34 Measure Outputs, Not Hype: Testing, VO2 Claims, and What Really Changes
    • 36:56 Individual Response & Coaching Art: Genetics, “Me-search,” and Iteration
    • 43:18 Consistency, Habits, and Coaching Boundaries: Saying No and Referring Out
    • 51:34 Elite Athletes, Blind Spots & the ‘Just Follow the Plan’ Problem
    • 53:53 Endurance vs Strength: Train Your Limiting Factor (and What the Research Really Shows)
    • 56:54 Smarter Strength Work for Runners & Cyclists: ROM, Structure, and Staying Healthy
    • 01:01:19 Cardio for Lifters: VO₂max Intervals, Microdosing, and Building Buy-In
    • 01:09:53 Why Aerobic Fitness Pays Off Fast: HR Recovery, HRV, and 3–6 Month Blocks
    • 01:20:05 Fueling Extremes: High-Carb Intake, Gut Training, and What’s Actually Happening
    • 01:29:51 Metabolic Flexibility & The Next Wave of Endurance ‘Mad Science’
    • 01:33:52 Where to Find Andreas + Podcast Wrap-Up & Disclaimers

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    23 February 2026, 5:27 pm
  • 1 hour 10 minutes
    Episode 369: Stop “Thinking Positive”: Nervous System, Pressure, and Performance with Vince Malts

    In this episode of the Flex Diet Podcast, I sit down with my good buddy Vince Maltz, a high-performance mindset coach who works with NHL players, Division I athletes, and elite performers. We dig into what “mindset training” actually looks like in real life, beyond the clichés, and why it’s inseparable from physiology, recovery, and nervous system regulation.

    We also get into the modern performance environment: fake expertise, too many voices in the kitchen, and why big organizations adapt slowly. Vince breaks down centralized vs. decentralized leadership, how athletes can learn to think for themselves inside a system, and why being a “nerd” at your sport is becoming a competitive advantage. 

    From there, we hit practical tools: how athletes move from conscious competence to unconscious competence faster, why distributed cognition matters in team sports, and what individuals can do today to improve performance through breathing, cold exposure, communication, and environment.

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    Episode Chapters:

    • 06:53 Why Mindset Matters: From ‘Fringe’ to (Mostly) Accepted in Pro Sports
    • 08:28 Pressure, Public Failure & Emotional Imprints: When One Mistake Snowballs
    • 13:04 The Dream vs the Job: Nervous System Load of Going Pro
    • 16:22 Social Media, Doomscrolling & the Rise of ‘Fake Experts’
    • 19:55 Too Many Voices: Entourages, Specialists & Who’s Actually in Control?
    • 22:39 Centralized vs Decentralized Leadership: Letting Athletes Think for Themselves
    • 26:09 Big Organizations Adapt Slow: Communication, Small Groups & Real Dialogue
    • 31:15 Being a ‘Nerd’ at Your Sport: Building Game IQ Through Learning & Desire
    • 36:40 Thoughtfulness, Accountability & Why Systems Make Change Real
    • 37:32 Why Veterans Still Win: Reading the Game on a Deeper Level
    • 37:51 The 4 Stages of Learning (and the Push Toward Unconscious Competence)
    • 40:25 Can You Speed It Up? Pressure, Playfulness & Staying in Stage 3
    • 42:17 Identify–Direct–Own: A Framework to Accelerate Game Adaptability
    • 44:58 Distributed Cognition: The Team ‘Cheat Code’ for Game Speed
    • 48:31 Game Theory in Sports: Rules, Referees & Playing the Real Game
    • 50:15 System Reliability, Utility Players & Coaching Under Constraints
    • 56:09 State Before Skills: 4 Practical Tools (Breathing, Cold, Communication, Environment)
    • 01:05:03 Wrap-Up, Where to Find Vince, and Podcast Outro + Disclaimers

    Flex Diet Podcast Episodes You May Enjoy:

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    19 February 2026, 5:23 pm
  • 10 minutes 24 seconds
    Episode 368: Why NEAT (Step Count) Might Be the Missing Key to Fat Loss, Recovery, and Performance & Flex Diet Cert Closes Tonight

    In this solo episode of the Flex Diet Podcast, I break down why NEAT (non-exercise activity thermogenesis), and a simple step count, is one of the most overlooked levers for improving body composition, recovery, and performance. I explain how NEAT often drops when calories are reduced, why that can stall fat loss even when you think you’re in a deficit, and how using wearables (or even basic tracking) can make subconscious movement visible and easier to improve. 

    I also share how the Flex Diet Cert is built as a complete system for nutrition and recovery, covering interventions from macros (protein, fats, carbs) to NEAT, sleep, micronutrition, intermittent fasting, and more — designed for everyone from general population clients to high-level athletes. 

    I also remind listeners that enrollment for the Flex Diet Cert closes Monday, February 16th, 2026, at midnight Pacific.

    Sponsors:

    Enroll in the Flex Diet Certification by midnight PST on Monday, Feb. 16.

    Available now:

    Episode Chapters:

    • 00:30 Flex Diet Cert Closing Tonight (Enrollment Reminder)
    • 01:52 Why NEAT Matters: The Underrated Fat-Loss & Recovery Lever
    • 02:25 Calories Drop, NEAT Drops: The Hidden Metabolic Adaptation
    • 03:10 Modern Life vs. Cave People: Why We Move Less Now
    • 03:40 Track Steps to Override It (Wearables, Pedometers & Hawthorne Effect)
    • 04:36 When Dieting ‘Stops Working’: Step Count Falls Without You Noticing
    • 06:03 Make It Practical: Step Targets, Accessibility, and Real-World Tips
    • 07:16 NEAT for Recovery & Performance (More Training, More Muscle)
    • 07:33 Wrap-Up + Last Call to Enroll + Upcoming Interviews

    Get In Touch with Dr Mike:

    16 February 2026, 10:00 am
  • 1 hour 8 minutes
    Episode 367: Rebroadcast: Creatine for Brain Health and Performance with Dr. Eric Rawson

    Welcome back to the Flex Diet Podcast! In this episode, I chat with Dr. Eric Rawson about the fascinating world of creatine, not just for muscle growth and performance, but also for brain health. We review the latest research on how creatine supplementation may affect brain function, support concussion recovery, and more. 

    Dr. Rawson shares insights from his extensive research, highlights the amazing safety profile of creatine monohydrate, and offers practical advice on supplementation for athletes and those at high risk of traumatic brain injuries. Tune in for an in-depth look at the science and practical applications of this powerful supplement! Don’t forget to subscribe and share with friends. Enjoy!

    Sponsors:

    Enroll in the Flex Diet Certification by midnight PST on Monday, Feb. 16.

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    Episode Chapters:

    • 01:25 Creatine's Evolution and Its New Applications
    • 02:37 Creatine and Cognitive Function
    • 04:29 Podcast Logistics and Listener Engagement
    • 05:31 Rebroadcast: Dr. Eric Rawson on Creatine and Brain Health
    • 07:34 Dr. Rawson's Background and Research Focus
    • 17:21 Challenges in Measuring Brain Creatine
    • 26:53 Animal Models vs. Human Data
    • 34:18 Challenges in Brain Function Research
    • 36:14 Political and Reporting Issues in Concussion Studies
    • 37:40 Open-Label Trials and Self-Report Surveys
    • 39:56 Creatine's Potential in Brain Injury Recovery
    • 42:25 Parental Concerns and Misconceptions about Creatine
    • 44:45 The Safety and Efficacy of Creatine
    • 47:09 Future Directions in Creatine Research
    • 48:53 Comparing Brain and Muscle Creatine Levels
    • 52:53 The Need for Human Studies Over Animal Models
    • 55:33 The Broad Appeal of Creatine
    • 58:57 Conclusion and Final Thoughts

    Get In Touch with Dr Mike:

    12 February 2026, 10:00 am
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