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 16 minutes
    Episode 364: Does Cold Water Hurt Your Gains? The Science with Dr. Cas Fuchs

    In this episode of the Flex Diet Podcast, I sit down with Dr. Cas Fuchs from Maastricht University to dive into the science behind cold water immersion. We discuss its impact on muscle recovery, protein synthesis, and overall performance. Dr. Fuchs shares his latest research findings, debunking common myths and providing actionable insights for athletes and fitness enthusiasts.

    Plus, we touch on the effects of different carbohydrates on glycogen resynthesis and liver function. Whether you're a gym-goer or a seasoned athlete, this episode is packed with valuable information to optimize your training and recovery strategies.

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    Episode Chapters:

    • 02:15 Starting the Discussion with Dr. Fuchs
    • 03:05 Research on Cold Water Immersion
    • 04:39 Mechanisms and Effects of Cooling on Muscle Recovery
    • 12:08 Long-Term Effects of Cold Water Immersion
    • 24:01 Comparing Cooling and Heating Protocols
    • 32:35 Placebo Effects and Practical Applications
    • 37:57 Debunking Cold Water Immersion for Fat Loss
    • 41:01 Exploring the Effects of Cold Water Immersion on Endurance
    • 41:50 The Role of Temperature in Muscle Physiology
    • 42:40 Practical Applications of Cold Water Immersion
    • 44:43 The Myth of Cooling Devices for Performance Enhancement
    • 48:37 Pre-Exercise Cold Water Immersion: Benefits and Drawbacks
    • 50:58 Glycogen Resynthesis and Carbohydrate Types
    • 01:02:50 Recent Research on Breakfast and Liver Glycogen
    • 01:06:13 Upcoming Studies and Bodybuilder Research
    • 01:09:10 Cold Water Immersion Tips for Gym Goers
    • 01:10:40 Conclusion and Contact Information 

    Flex Diet Podcast Episodes You May Enjoy:

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    26 January 2026, 10:00 am
  • 1 hour 19 minutes
    Episode 363: Hypertrophy Training That Actually Works with Ben Mayfield-Smith

    Welcome back to the Flex Diet Podcast! I'm your host, Dr. Mike Nelson. Today, we're diving deep into hypertrophy training with my buddy from down under, Ben Mayfield Smith. We cover a wide range of topics, including his contest prep, hypertrophy techniques, volume and frequency, stretch-based hypertrophy, and even the underrated belt squat for building muscle.

    Ben shares insights on how to apply different training methods effectively to client coaching. We also discuss the importance of psychological preparation in bodybuilding and sustainable training practices.

    Whether you're curious about aerobic capacity's role in hypertrophy or looking for tips on evidence-based muscle growth strategies, this podcast has it all. Make sure to check out Ben's work at Matter Athletica and his Instagram for more amazing content.

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    Episode Chapters:

    • 05:00 Ben's Contest Prep Journey
    • 06:01 Training Strategies and Techniques
    • 13:34 Debating Training Methods and Research
    • 28:37 Practical Application of Hypertrophy Research
    • 41:21 Stretch-Based Hypertrophy and Training Order
    • 42:10 Volume and Load Considerations
    • 44:30 Specificity in Training Programs
    • 46:49 Lengthened Partials and Exercise Order
    • 49:25 Rep Schemes and Muscle Group Responses
    • 01:00:01 Secondary Factors in Hypertrophy
    • 01:08:54 Single Leg Stability and Heavy Loads
    • 01:15:44 Conclusion and Final Thoughts 

    Flex Diet Podcast Episodes You May Enjoy:

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    22 January 2026, 2:55 am
  • 1 hour 25 minutes
    Episode 362: Beetroot, Blood Flow, and Freaks of Physiology with Dr. Eric Trexler

    In this episode of the Flex Diet Podcast, I’m joined by my good friend Dr. Eric Trexler, exercise scientist, educator, and Director of Education at Stronger by Science, for a wide-ranging, no-BS conversation on what physiology actually looks like in the real world.

    We dig into beetroot juice, nitric oxide, and “pump” supplements, why the blood-flow story is usually oversold, and why neuromuscular function and calcium handling may matter far more than chasing a swollen muscle. We also talk about why most supplement mechanisms sound great on paper… and quietly fall apart once you look at healthy humans who already function pretty well.

    From there, the conversation expands into human variability, elite athletic outliers, and why normal distributions actually guarantee that “freaks” exist — whether people are comfortable admitting it or not. We also unpack NEAT, energy expenditure, and why exercise doesn’t scale linearly for fat loss, including how the body aggressively manages its energy budget when stress or activity gets too high.

    If you care about performance, body composition, or just understanding how the human system really works, this episode will recalibrate a lot of assumptions.

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    Episode Chapters:

    • 05:01 Diving into Beet Root and Nitrate Research
    • 05:58 Mechanisms and Effects of Nitrate Supplements
    • 10:14 Challenges and Insights in Supplement Research
    • 34:19 Elite Athletes and Physiological Variability
    • 43:16 Debating the Value of Outliers in Research
    • 44:38 The Importance of Studying Rare Genetic Conditions
    • 45:46 Challenges in Grant Writing for Rare Conditions
    • 47:39 Blood Flow and Muscle Performance
    • 49:14 The Science Behind Muscle Pumps and Hypertrophy
    • 56:09 Energy Expenditure and Physical Activity
    • 58:02 The Non-Linear Relationship Between Activity and Energy Intake
    • 01:01:28 Exercise, Appetite, and Weight Management
    • 01:14:19 Balancing Cardio and Strength Training for Optimal Health
    • 01:21:14 Closing Remarks and Resources 

    Episodes You Might Enjoy:

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    12 January 2026, 10:00 am
  • 1 hour 28 minutes
    Episode 361: Maximizing Athletic Performance and Recovery with Dr. Jeremy Bettle

    In this episode of the Flex Diet Podcast, I sit down with Dr. Jeremy Bettle, a performance director and applied sports scientist, to dig into what actually moves the needle for performance, recovery, and long-term resilience.

    We cover everything from high ankle sprains and injury prevention to smarter load management, and why understanding stress, recovery, and tissue capacity matters far more than chasing random training trends.

    Dr. Bettle shares insights from years of work across the NHL, NBA, and international sport, along with how elite performance systems can — and should — be translated to non-elite humans who want to train hard, recover better, and keep doing this for decades.

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    Episode Chapters:

    • 05:26 Discussion Kickoff: Injury Prevention and Load Management
    • 06:10 High Ankle Sprains in Professional Sports
    • 15:07 Load Management Strategies and Challenges
    • 38:11 Eccentric Training and Injury Prevention
    • 46:23 Muscular vs. Soft Tissue Injuries in Athletes
    • 47:49 Importance of Plyometric Work in Injury Prevention
    • 51:43 Isometric Exercises and Their Benefits
    • 58:12 Recovery Strategies and Their Effectiveness
    • 01:08:02 The Role of Communication in Team Sports
    • 01:15:55 Systematizing Athlete Routines for Optimal Performance
    • 01:22:52 Conclusion and Final Thoughts 

    Episodes You Might Enjoy:

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    6 January 2026, 8:58 pm
  • 1 hour 19 minutes
    Episode 360: Exploring Aerobic Development & Concurrent Training with Jason Brown

    In this episode of the Flex Diet Podcast, I catch up with my good friend Jason Brown to dig into the intersection of strength training and aerobic development. We talk through how to implement aerobic conditioning in the real world, what zone two training actually is (and isn’t), and the pros and cons of different training methodologies. 

    Jason shares his thoughts on concurrent training, functional movement, and how to improve performance without sacrificing long-term health. We also get into the realities of online coaching and how to structure training programs that support sustainable progress over time.

     If you’re looking to improve body composition, build muscle, and boost performance within a flexible, evidence-based framework, this episode will give you plenty to work with.

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    Episode Chapters:

    • 04:26 Jason Brown Introduction and Background
    • 04:58 Transition to Online Training
    • 07:16 Challenges and Adaptations in Online Coaching
    • 15:01 Assessment and Customization in Training
    • 19:46 Importance of Aerobic Conditioning
    • 21:38 Heart Rate Monitoring and Technology
    • 32:36 Debunking Myths and Misconceptions
    • 40:13 Personal Training Evolution
    • 40:29 Aerobic Training Benefits
    • 40:56 Training Philosophy and Methods
    • 41:54 Zone Two Training Debate
    • 43:23 Stress and Training Adaptations
    • 44:24 Creative Conditioning Approaches
    • 57:02 Concurrent Training Insights
    • 01:04:26 Programming and Practical Experience
    • 01:14:36 Final Thoughts and Recommendations

    Episodes You Might Enjoy:

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    30 December 2025, 6:28 pm
  • 1 hour 33 minutes
    Episode 358: Navigating Body Composition, Weight Loss & Real-World Coaching with Aram Grigorian

    In this episode of the Flex Diet Podcast, I sit down with my good friend Aram Grigorian from the Real Coaches Summit to talk shop on what actually matters in coaching today. We dig into body composition and weight loss, why consistency still beats novelty, and how to think more clearly about calorie tracking without losing the forest for the trees.

    We also get into industry trends, client compliance, and why live, in-person events remain one of the most underrated tools for becoming a better coach. If you’re a trainer or just serious about improving your health and results, this is a practical, no-nonsense conversation you’ll get a lot out of. I also share a sneak peek at what’s coming up at the Real Coaches Summit.

    WARNING – you may be offended by some items that Aram or I say in this podcast. Just a heads-up, and enjoy.

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    Episode Chapters:

    00:43 Discussion on Body Composition and Weight Loss

    • 01:37 The Importance of Live Events for Trainers
    • 02:10 Challenges in Coaching and Client Compliance
    • 04:28 Event Logistics and Venue Details
    • 07:23 The Need for More In-Person Events
    • 10:00 Mentorship and Coaching Strategies
    • 12:47 Debunking Fitness Myths and Misconceptions
    • 13:52 The Role of Calorie Deficits in Weight Loss
    • 17:07 The Impact of Lifestyle Choices on Health
    • 21:36 The Importance of Consistency and Accountability
    • 25:31 Challenges in the Fitness Industry
    • 28:16 Practical Advice for Coaches and Trainers
    • 43:43 The Reality of Client Training and Nutrition
    • 47:10 The Misconceptions About Cardio and Dieting
    • 47:43 Measuring and Quantifying Cardio Output
    • 48:28 Challenges in Measuring Calories Burned
    • 49:41 The Complexity of Weight Training vs. Cardio
    • 50:54 The Role of Wearables in Tracking Fitness
    • 52:13 Debunking Fitness Myths and Misconceptions
    • 53:10 The Influence of Fitness Gurus and Misinformation
    • 53:58 The Importance of Sleep and Recovery
    • 01:00:52 Seasonal Fitness Trends and Challenges
    • 01:03:50 The Value of Consistency and Accountability
    • 01:06:12 Navigating the Fitness Industry’s Noise
    • 01:08:07 The Importance of Community and Networking
    • 01:15:57 Promoting Integrity and Transparency in Fitness
    • 01:18:16 The Role of Experts and Continuous Learning
    • 01:26:17 The Benefits of Attending Fitness Events
    • 01:30:17 Conclusion and Final Thoughts

    Flex Diet Podcast Episodes You May Enjoy:

    • Episode 207: Driving client progress with effective nutrition and coaching: An interview with Aram Grigorian
    • Episode 317: Enhancing Coaching & Leadership in Sports with Tex McQuilkin

    Connect with Aram:

    Get In Touch with Dr Mike:

    24 December 2025, 5:19 pm
  • 1 hour 5 minutes
    Episode 359: Debunking Women’s Fitness Myths with Dr. Lauren Colenso-Semple

    In this episode of the Flex Diet Podcast, I sit down with Dr. Lauren Colenso-Semple to cut through the noise and tackle some of the most persistent myths in women’s fitness. We break down where misinformation shows up in popular programs, why overly complicated plans often backfire, and what the science actually says about fasted training and low energy availability. 

    We also get into hot topics like cold water immersion and cortisol, real sex-based differences in training responses, and why women’s fitness research is still so challenging to conduct well. If you’re looking for practical, evidence-based guidance instead of hype, this episode will help you train smarter and with more confidence.

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    Episode Chapters:

    • 04:30 Interview with Dr. Lauren Colenso-Semple
    • 05:01 Complications in Women's Fitness
    • 07:39 Effective Training Strategies
    • 18:42 Fasted Training for Women
    • 23:33 Low Energy Availability
    • 28:50 Cold Water Immersion for Women
    • 34:27 The Overemphasis on Recovery
    • 36:45 Sex-Based Differences in Training
    • 37:04 The Fiber Type Debate
    • 43:41 Genetics and Athletic Performance
    • 46:23 Women's Specific Supplements
    • 53:50 Challenges in Women's Fitness Research
    • 01:00:51 Rapid Fire Questions and Conclusion

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    22 December 2025, 10:00 am
  • 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.

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    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:

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    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!

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    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
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