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.

  • 55 minutes 26 seconds
    Episode 357: CDP Choline for Brain Performance with Katie Emerson

    Welcome back to the Flex Diet Podcast! Today, I’m hanging out with the brilliant Katie Emerson, Senior Manager of Scientific Affairs over at Kyowa Hakko USA, aka the people behind Cognizin (CDP Choline), one of the few brain-boosting ingredients with legit research behind it.

    We dig into the real science of CDP Choline, how it supports memory, focus, and cognitive performance, and where it actually fits into the human physiology engine, not the hype machine. Katie and I also zoom out into the supplement industry as a whole, chatting about what’s worth paying attention to, what’s still emerging, and how to navigate all the shiny promises out there.

    We even take a nerd-tour into mental resilience, genetic mapping, and the surprising potential of glutathione for health and performance.

    If you’re curious how targeted supplements can help you think faster, recover better, and be a more high-performing human without needing a PhD to decode marketing nonsense, this episode is for you.

    Sponsors:

    Episode Chapters:

    • 03:52 Katie Emerson Joins the Conversation
    • 04:09 Conversations at ISSN and Networking
    • 11:20 Research and Studies on CDP Choline
    • 17:49 Challenges in Supplement Formulation
    • 24:40 Mechanisms and Benefits of CDP Choline
    • 28:06 Exploring Genetic Mapping and Data Overload
    • 29:01 Study Design and Dosing Strategies
    • 30:29 The Sweet Spot of CDP Choline Dosage
    • 33:40 Pharmacokinetics and Timing of CDP Choline
    • 35:36 Safety and Side Effects of High Doses
    • 38:59 Comparing CDP Choline and Alpha GPC
    • 42:41 Introduction to Glutathione
    • 48:41 Oral Absorption of Glutathione
    • 52:12 Podcast Conclusion and Listener Information 

    Episodes You Might Enjoy:

    Connect with Katie:

    Get In Touch:

    9 December 2025, 9:16 pm
  • 1 hour 45 minutes
    Episode 356: How Keto Affects Performance with Dr. Andrew Koutnik

    On this episode of the Flex Diet Podcast, I sit down with my good buddy and lab-coat-wearing performance wizard, Dr. Andrew Koutnik. We talk about how to boost muscle performance, improve body composition, and feel like an athletic human without dumpster-firing your health.

    We dig into cold water immersion (and when it can kick gains in the shins), blood glucose regulation, ketogenic diets, carbs (yes, they’re still awesome), and how to build metabolic flexibility that actually translates to better outcomes in the gym and life.

    Andrew shares some killer insights from his research at Florida State University, especially around keto diets and athletic performance. If you’re curious about whether low-carb can help or hurt your performance, this is your jam.

    If you want practical tools for a bigger physiological engine, tune in!

    Sponsors:

    Episode Chapters:

    • 05:28 Conferences and Networking
    • 08:34 The Importance of Practical Application in Science
    • 21:43 Cold Water Immersion and Stress Responses
    • 32:53 Mindfulness and Meditation
    • 39:29 Blood Glucose and Exercise Performance
    • 52:00 Limitations of Association Studies in Sports Performance
    • 52:47 Impact of Blood Glucose on Performance
    • 57:04 Historical Perspective on Ketogenic Diets
    • 01:00:52 Study on Ketogenic Diets and Ironman Competitors
    • 01:15:53 Health Implications of High Carbohydrate Diets
    • 01:18:48 Concluding Thoughts on Nutrition and Performance 

    Episodes You Might Enjoy:

    • Episode 254: Exploring the Frontiers of Ketone Science and Brain Health with Mike Chesne from Tecton Life
    • Episode 253: Enduring the Antarctic Chill and Unveiling the Power of Ketones with Akshay Nanavati and Tecton Life

    Connect with Dr Koutnik:

    Get In Touch:

    2 December 2025, 7:46 pm
  • 1 hour 12 minutes
    Episode 355: The Stimulated Mind: Dr. Tommy Wood on Building a Better Brain Through Training, Tech & Physiology

    In this episode of the Flex Diet Podcast, I sit down with my good friend Dr. Tommy Wood to dig into his upcoming book, The Stimulated Mind — a ridiculously practical guide to building a better brain.

    We get into all kinds of fun rabbit holes: how technology is changing fitness, why lactate (yes, the same stuff you curse during hard intervals) is actually rocket fuel for your brain, and why a solid dose of cardio is one of the most underrated cognitive enhancers out there.

    We also tackle resistance training, neuroplasticity as you age, and which sports and drills actually move the needle for cognition. And because it’s Tommy, we even wander into the spicy territory of psychedelics and whether they may have a place in brain health.

    If you want real, actionable strategies to boost memory, focus, and long-term cognitive performance—without drowning in jargon—this episode is for you.

    Tune in and geek out with us.

    Sponsors:

    Triphasic 2 book now available!

    Episode Chapters:

    • 02:01 Dr. Tommy Wood's Background and Expertise
    • 03:15 The Stimulated Mind: Translating Neuroscience into Practical Tips
    • 04:01 Sponsors and Special Offers
    • 05:09 Interview with Dr. Tommy Wood Begins
    • 06:58 The Benefits of High-Intensity Exercise
    • 10:37 Lactate and BDNF: Brain Fertilizer
    • 17:16 The Potential of Lactate Supplements
    • 20:49 The Challenges of Translating Preclinical Science to Humans
    • 26:54 The Importance of the Hippocampus and Executive Function
    • 29:53 The Benefits of Resistance Training for Cognitive Health
    • 32:09 The Cognitive Benefits of Coordinative Training
    • 34:30 The Importance of Recreation and Social Interaction
    • 37:34 The Humbling Nature of Brazilian Jiu-Jitsu
    • 38:12 The Stimulated Mind: Brain Function and Exercise
    • 40:06 Neuroplasticity and Aging
    • 40:50 Embracing Discomfort for Brain Growth
    • 42:47 The Role of Dopamine in Learning
    • 45:14 Flow vs. Clutch States in Performance
    • 48:41 The Goat Drill: A Complex Motor Skill Exercise
    • 53:13 Expanding Cognitive Headroom
    • 58:00 Psychedelics and Brain Health
    • 01:03:26 Wrapping Up: Book Promotion and Final Thoughts

    Flex Diet Podcast Episodes You May Enjoy: 

    Connect with Dr. Tommy Wood: 

    Get In Touch with Dr Mike:

    25 November 2025, 2:15 am
  • 1 hour 16 minutes
    Episode 354: How Shiftwave Reboots Your Nervous System w/ Dr. Jeff Rouse

    In this episode of the Flex Diet Podcast, I sit down with Dr. Jeff Rouse from Shiftwave to talk about his mind-bending device that claims to reset your nervous system.

    I’ll be honest, when I first saw it, I was skeptical. But after trying it at the Parker University conference, I was blown away by what it did. We dig into how the tech works, why it’s so effective for both physical and mental health, and how it’s being used everywhere from mental health therapy to pro sports.

    Dr. Rouse brings a fascinating mix of psychiatry, quantum biology, and wellness tech expertise to the conversation. He explains the science behind Shift Wave, the principles that make it tick, and some of its wildest protocols, like “synthetic sleep.”

    If you’re into cutting-edge tools that help you recover faster, feel better, and perform at your best, this one’s worth the listen.

    Sponsors:

    Available now:

    Episode Chapters:

    • 02:47 Meet Dr. Jeff Rouse: Background and Expertise
    • 03:09 Sponsorship and Personal Endorsement
    • 05:01 Understanding Shift Wave: Dr. Jeff's Explanation
    • 06:37 The Impact of Shift Wave on the Nervous System
    • 17:34 Shift Wave in Practice: Real-World Applications
    • 31:45 The Role of Sleep in Nervous System Regulation
    • 38:03 Synthetic Sleep Protocols: An Innovative Approach
    • 39:27 Exploring Synthetic Sleep Protocols
    • 40:09 Physiological Effects of Deep Relaxation
    • 45:43 Potential Benefits for Athletic Performance
    • 49:59 Vagal Nerve Stimulation and Cognitive Enhancement
    • 54:42 Mechanoreception and Natural Pathways
    • 01:00:14 Personalized Biofeedback and Protocols
    • 01:06:37 Daily Use Recommendations for Shift Wave
    • 01:11:34 Conclusion and Final Thoughts

    Flex Diet Podcasts You May Enjoy: 

    Connect with Dr Rouse:

    Get In Touch with Dr Mike:

    17 November 2025, 8:06 pm
  • 1 hour 3 minutes
    Episode 353: Pain-Free Performance with Dr. John Rusin

    In this episode of the Flex Diet Podcast, I sit down with my good friend Dr. John Rusin to dig into his new book, Pain-Free Performance: Move Better, Train Smarter, and Build an Unbreakable Body. We talk all things movement, strength, and longevity—how to actually perform at a high level without wrecking yourself in the process.

    John drops some serious wisdom from decades of training and coaching, and we get into the real science behind balancing load, recovery, and pain management so you can keep crushing it for the long haul.

    If you want to know how to train hard, move well, and build a body that lasts, you’ll definitely want to tune in.

    Sponsors:

    Available now:

    Episode Chapters:

    • 03:15 Conversation with Dr. John Russin Begins
    • 04:16 The Journey of Writing 'Pain-Free Performance'
    • 06:16 Challenges and Insights in Book Writing
    • 12:12 Health and Longevity in Fitness Coaching
    • 14:54 The Importance of Recovery and Self-Care
    • 24:14 The Future of Fitness: Health First Approach
    • 27:42 Social Media vs. Real Education in Fitness
    • 30:25 The Challenge of Authenticity in Fitness Coaching
    • 31:07 The Value of Books and Live Events
    • 32:03 Targeting the Right Audience in Fitness
    • 44:59 The Importance of Foundational Movement Patterns
    • 47:38 Effective Ratios for Balanced Training
    • 51:12 Integrating Functional Movements for Injury Prevention
    • 56:02 The Role of Storytelling in Fitness Education
    • 58:28 Conclusion and Final Thoughts

    Flex Diet Podcasts You May Enjoy: 

    Connect with Dr Rusin:

    Get In Touch with Dr Mike:

    10 November 2025, 10:25 pm
  • 1 hour 38 minutes
    Episode 352: Dr. Dan Pardi on Stem Cells, Supplements, and the Future of Health with Qualia

    In this episode of the Flex Diet Podcast, I sit down with my good friend Dr. Dan Pardi for a deep dive into all things health, longevity, and cognitive performance. We get into the science of stem cells and aging, the real benefits (and limits) of popular supplements, and how nootropics like Ritalin and Modafinil actually work—or don’t—in the real world.

    We also talk about how to integrate training and movement into insanely busy lives, the psychology of health behavior, and why being flexible in your approach (not just in your hamstrings) is key to long-term success.

    This episode is brought to you by Quaia Life, where Dan’s doing some fascinating work on cutting-edge supplements designed to optimize health and performance. They’re offering listeners 15% off their products, which you can grab through the link in the show notes.

    If you want a mix of actionable tips, science-backed insights, and a peek behind the curtain of how top researchers think about performance and aging, you’ll definitely want to tune in.

    Sponsors:

    Available now:

    Episode Chapters:

    • 01:51 Science Communication and Cognitive Performance
    • 02:43 Sponsorship and Product Endorsement
    • 04:54 The Importance of Flexibility in Training
    • 06:39 Integrative and Opportunistic Training
    • 15:50 The Psychology of Health and Performance
    • 24:12 Quality of Life and Nootropics
    • 31:12 Understanding Cognitive Enhancement
    • 44:30 Modafinil and Its Effects
    • 50:50 Exploring the Benefits and Downsides of a New Drug
    • 51:22 Mechanisms and Effects of the Drug
    • 52:42 Hallmarks of Aging and Their Impact
    • 58:07 Understanding Stem Cells and Their Functions
    • 01:01:52 Formulating a Stem Cell Supplement
    • 01:10:18 Sequencing Protocols for Optimal Health
    • 01:15:13 Challenges and Research in the Supplement Industry
    • 01:23:33 Final Thoughts and Recommendations
    • 01:34:29 Podcast Conclusion and Disclaimers 

    Flex Diet Podcasts You May Enjoy: 

    Connect with Dr Pardi:

    Get In Touch with Dr Mike:

    3 November 2025, 9:11 pm
  • 1 hour 18 minutes
    Episode 351: Brain Rehab That Works: Tools for Concussions & Migraines w/ Dr. Ayla Wolf

    In this episode of the Flex Diet Podcast, I’m joined by Dr. Eila Wolf, who specializes in functional neurology and Chinese medicine. We dig into how these fields come together to help people dealing with concussions, migraines, and chronic pain — and why traditional approaches often fall short.

    Dr. Wolf walks us through the science behind her methods, including how acupuncture, vestibular work, and eye movement assessments can reveal what’s really going on in the brain after an injury. We also talk about her new book, The Concussion Breakthrough, and how it’s helping patients who’ve been struggling with long-term symptoms finally find a path forward.

    If you want a deeper understanding of how the brain heals — and how functional neurology can help you or someone you know recover faster and more completely — you’ll get a ton out of this conversation.

    Sponsors:

    Available now:

    Episode Chapters:

    • 00:46 Exploring Functional Neurology
    • 01:23 Concussions and Eye Movements
    • 02:09 Dr. Wolf’s Book and Newsletter
    • 02:42 Starting the Conversation
    • 02:49 Dr. Wolf’s Lecture at Northwestern
    • 03:40 Better PowerPoint Presentation Tips
    • 04:29 Challenges of Creating New Talks
    • 05:57 AI in Research and Presentation
    • 07:22 Cadaver Lab Experience in Toronto
    • 09:07 Acupuncture and Anatomical Research
    • 09:54 History and Acceptance of Chinese Medicine
    • 11:47 Skepticism and Evidence in Acupuncture
    • 13:41 Research Design Challenges
    • 17:18 Innovative Acupuncture Studies
    • 21:34 Psychedelics and Research
    • 23:15 Dr. Wolf’s Journey into Acupuncture
    • 27:08 Favorite Herbs and Their Benefits
    • 29:16 Introduction to Functional Neurology
    • 33:18 Case Studies and Clinical Insights
    • 35:59 Sensory Tricks for Migraines
    • 38:13 Mechanisms Behind Sensory Tricks
    • 39:32 Light Sensitivity and the Midbrain
    • 40:45 Personal Experience with a Health App
    • 41:31 Understanding Light Sensitivity
    • 42:59 Case Study: Pupil Response and Eye Pain
    • 44:09 Eye Movements & Concussion Diagnosis
    • 47:06 Gaze Stability and Neurological Insights
    • 52:19 The Concussion Breakthrough Book
    • 55:45 Complex Cases in Functional Neurology
    • 01:04:27 Visual + Vestibular Integration
    • 01:14:55 Final Thoughts and Resources 

    Flex Diet Podcasts You May Enjoy: 

    Connect with Dr Wolf:

    Get In Touch with Dr Mike:

    28 October 2025, 6:12 pm
  • 58 minutes 18 seconds
    Episode 350: From Halo to Flow: The Future of Brain Performance Tech w/ Erin Lee of Flow Neuroscience

    In this episode of the Flex Diet Podcast, I’m joined by Erin Silver Lee, the CEO of Flow Neuroscience. We dig into some seriously cool stuff — including Flow’s recent acquisition of the Halo device, which uses non-invasive brain stimulation (TDCS) to boost both athletic and mental performance.

    Erin and I talk about how this tech works, what the current research says, and how it’s being applied to improve focus, sleep, neuroplasticity, and overall brain health. We also get into the real-world side of things — from navigating FDA regulations to running clinical trials and shaping the future of personalized brain optimization.

    If you’re curious about where neuroscience meets performance — and how safe, evidence-based brain stimulation might fit into the next generation of recovery and training tools — you’ll want to check this one out.

    Sponsors:

    Available now:

    Episode Chapters:

    • 00:38 Background on Halo Device and Flow Neuroscience
    • 01:50 Acquisition and Technology Insights
    • 02:09 FDA Regulation and Consumer Approval
    • 06:02 New Device Focus and User Benefits
    • 07:29 Device Design and Usage
    • 08:45 Impact on Sleep and Mental Performance
    • 16:17 Personalization and Future Developments
    • 26:06 Focus and Concentration Benefits
    • 29:33 Navigating FDA Regulations
    • 30:35 Depression Treatment Success in Europe
    • 30:51 Challenges with Regulatory Approval
    • 31:50 Real-World Success and Halo Product Launch
    • 33:23 Navigating FDA Approval and Bias
    • 42:45 Clinical Trials and Expanding Indications
    • 51:25 Brain Health and Personal Practices
    • 55:33 Podcast Conclusion and Listener Information 

    Flex Diet Podcasts You May Enjoy: 

    Connect with Flow Neuroscience:

    Get In Touch with Dr Mike:

    24 October 2025, 8:07 pm
  • 29 minutes 32 seconds
    Episode 349: Phys Flex Cert Closes Today, Monday Oct. 20: Expand Your Human Dynamic Range

    In this episode of the Flex Diet Podcast, I dive into practical ways to boost muscle growth, enhance performance, and improve body composition — all within a flexible, health-focused framework.

    I also talk about my Physiologic Flexibility Certification, which is closing for enrollment soon, and unpack key concepts like Human Dynamic Range (HDR) and cross-adaptation. HDR is all about building a wider physiological range — the ability to handle more stress and recover faster — while cross-adaptation looks at how training one system (like heat or hypoxia) can improve others.

    Plus, I dig into new research and share actionable strategies you can use right now to strengthen your cardiovascular and respiratory systems.

    Sponsors:

    Triphasic 2 book now available!

    Episode Chapters:

    • 00:20 Important Announcement: Physiologic Flexibility Certification
    • 01:57 Key Concepts in Physiologic Flexibility
    • 02:14 Human Dynamic Range Explained
    • 06:01 Cross Adaptation: Heat and Hypoxia
    • 08:24 Research Studies and Findings
    • 20:33 Practical Applications and Protocols
    • 24:32 Conclusion and Certification Details
    • 28:21 Disclaimer and Final Notes

    Get In Touch with Dr Mike:

    20 October 2025, 3:30 pm
  • 1 hour 19 minutes
    Episode 348: Training Physiologic Flexibility with Dr. Mikki Williden

    In this episode, I’m sharing a special rebroadcast of my chat with Dr. Mikki Williden all about physiologic flexibility, including how to train your body to handle stress and adapt better. We cover metabolic flexibility, heat and cold exposure, sauna and cold therapy, lactate and buffering systems, plus CO₂ and O₂ tolerance. You’ll learn how these systems connect to boost performance, recovery, and body composition in a healthy, sustainable way.

    Sponsor:

    Triphasic 2 book now available!

    Episode Chapters:

    • 01:39 Introduction by Dr. Mikki Williden
    • 02:43 Dr. Mike T. Nelson's Background
    • 06:53 Discussion on Metabolic and Physiologic Flexibility
    • 15:09 Personal Experiences and Experiments
    • 16:28 Cold Exposure and Its Effects
    • 25:28 Heat Exposure and Adaptation
    • 31:36 Psychological Benefits of Cold Exposure
    • 34:31 Practical Recommendations for Cold and Heat Exposure
    • 39:52 Understanding pH Balance and Acid Tolerance
    • 41:52 Understanding Lactate and Its Role in Exercise
    • 43:19 Buffering Systems and Supplements
    • 49:11 High-Intensity Interval Training (HIIT) Insights
    • 53:02 Breathing Techniques and CO2 Tolerance
    • 57:44 Altitude Training and Oxygen Regulation
    • 01:06:34 Metabolic Flexibility and Ketones
    • 01:14:39 Conclusion and Final Thoughts

    Get In Touch with Dr Mike:

    16 October 2025, 11:31 pm
  • 33 minutes 6 seconds
    Episode 347: Phys Flex Cert Opens Today: Build a More Adaptable, Resilient Body

    In this episode, I break down my Physiologic Flexibility Certification — an advanced course designed to help you build a more adaptable, resilient body. I’ll walk you through the four key pillars of human performance: temperature regulation, pH balance, fuel use, and air/CO₂ control. You’ll hear how this cert expands on my Flex Diet Certification to improve recovery, strength, and overall health using practical strategies and modern wearable tech. Enrollment is open October 13–20, 2025.

    Sponsor:

    Triphasic 2 book now available!

    Episode Chapters:

    • 01:09 Metabolic Flexibility vs. Physiologic Flexibility
    • 02:42 Four Pillars of Physiologic Flexibility
    • 06:07 Deep Dive into Temperature Regulation
    • 07:19 Understanding pH and Buffering Systems
    • 09:35 Fuel Systems: Carbohydrates and Ketones
    • 11:58 Air and CO2 Regulation
    • 15:06 Practical Applications and Technology
    • 30:26 Conclusion and Certification Details

    Get In Touch with Dr Mike:

    13 October 2025, 4:18 pm
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