• 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.

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    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

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    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.

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    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:

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    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.”

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    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:

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    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.

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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

    Flex Diet Podcasts you may enjoy:

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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

    Flex Diet Podcasts you may enjoy:

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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.

    Sponsors:

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    Available now:

    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 

    Flex Diet Podcasts you may enjoy:

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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.

    Sponsors:

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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 

    Flex Diet Podcasts you may enjoy:

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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

    Flex Diet Podcasts you may enjoy:

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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.

    Sponsors:

    Enroll in the Flexible Meathead Cardio course. Enrollment ends Wednesday, April 1, at midnight PST.

    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
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