In this episode of the Flex Diet Podcast, I break down how to train your cardio without wrecking your strength gains. We’re digging into the real roles of your aerobic and anaerobic systems—why most lifters skip the boring base work, and why that’s a big mistake if you want better performance and recovery.

I also share a sneak peek at the upcoming Flexible Meathead Cardio Level 2 course, which covers high-intensity interval training (HIIT), anaerobic power, and how to program it all without turning your training into a dumpster fire.

Whether you're a meathead trying to breathe between sets or just want to recover faster and hit harder—this one's for you.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com

Available now:

• Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

• 00:57 Introduction to Cardio for Meatheads
• 01:14 Flexible Meathead Cardio Level Two
• 03:31 Importance of Aerobic Base for Anaerobic Training
• 08:24 Understanding Aerobic vs. Anaerobic Systems
• 10:44 The Role of Lactate and Hydrogen Ions
• 16:36 Course Details and Enrollment Information
• 18:04 Final Thoughts and Encouragement

Get In Touch with Dr Mike:

• Instagram: Drmiketnelson
• YouTube: @flexdietcert
• Email: Miketnelson.com/contact-us

On this episode of the Flex Diet Podcast, I’m joined by Dr. Antonella Schwarz to geek out over her recent study on myo-reps, which she presented at the International Society of Sports Nutrition. We break down what myo-reps are, where the concept came from, and how they stack up against more traditional hypertrophy protocols.

We also dive into some broader topics, including muscle growth principles, physical therapy applications, injury recovery strategies, and how to train efficiently when time is tight. Dr. Schwarz shares how she uses myo-reps in her own training and why performance-based goals are such a big deal. Plus, she gives us a sneak peek at her upcoming research

If you’re a coach, trainer, or just a curious nerd like me, you’ll get a ton out of this one. Enjoy!

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com

Available now:

• Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

• 04:25 Discussion on Myo Reps Study
• 06:10 Defining Myo Reps and Its Origins
• 08:41 Mechanisms and Benefits of Myo Reps
• 12:34 Strength vs. Hypertrophy Training
• 15:52 Challenges in Hypertrophy Research
• 28:10 Study Design and Findings
• 39:16 Future Research and Personal Training Insights
• 40:36 Respect for Bodybuilding and Hypertrophy Training
• 41:41 Current Training and Goals
• 43:02 Balancing Aerobic and Strength Training
• 45:03 Debunking Fitness Myths
• 50:47 Journey into Sports Science and Academia
• 53:27 Challenges in Sports Medicine Practices
• 01:04:18 Importance of Performance Goals
• 01:10:32 Upcoming Projects and Research
• 01:13:24 Podcast Conclusion and Announcements Episode

Flex Diet Podcast Episodes You May Enjoy:

• Episode 161: Muscle hypertrophy, exercise selection, and nutrient timing, an interview with Dr Chester Soko - https://youtu.be/0snSfWTuVYQ
• Episode 149: Strength, Hypertrophy and Training Research Update from the REC Conference by Discover Strength 2022 - https://youtu.be/szaHgTw8HZ8

Connect with Dr Schwarz:

• Instagram: https://www.instagram.com/dr.antonella.schwarz/
• The Rehabilitation Lab: https://www.barry.edu/en/academics/health-sciences/sport-and-exercise-sciences-programs/rehabilitation-lab/

Get In Touch with Dr Mike:

• Instagram: Drmiketnelson
• YouTube: @flexdietcert
• Email: Miketnelson.com/contact-us

Welcome back to the Flex Diet Podcast. I’m Dr. Mike T. Nelson, and in this episode, I’m joined by the legendary Coach Cal Dietz from the University of Minnesota. This was originally a bonus call for the Phasic 2 book, but it was packed with so much gold, I had to bring it to the podcast.

We dig into a wide range of performance topics, including everything from the surprising benefits of using water bags in training to how footwear can affect pain and mechanics. Cal and I also discuss strategies for building muscle and improving body composition, including phasic loading for powerlifters, the nuances of cluster training, and how to train the aerobic system without compromising recovery.

We even touch on some sport-specific advice, like adjusting training for cross-country athletes and the critical distinction between EU stress and distress in programming. Tons of actionable takeaways here for coaches, athletes, and curious nerds alike.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com

Available now:

• Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

• 03:16 Importance of Aerobic Training
• 04:06 Electrolytes and Ketones Recommendations
• 05:17 Q&A with Coach Cal Dietz Begins
• 06:20 Water Bag Training Insights
• 07:12 Practical Applications and Case Studies
• 15:29 Advanced Training Techniques and Tools
• 21:20 Rehabilitation and Pain Management
• 24:17 Footwear and Gait Patterns
• 26:47 Combining Drills for Enhanced Performance
• 31:33 Addressing Pain and Compensation Patterns
• 33:26 Resetting the Pain Signal
• 34:04 Identifying Movement Compensations
• 35:48 Starting Point for New Athletes
• 39:07 Triphasic Loading for Powerlifters
• 48:38 High Velocity Potentiation for Swimmers
• 50:26 Modifications for Cross Country Runners
• 55:40 Final Thoughts and Q&A
• 59:42 Podcast Conclusion and Acknowledgements

Flex Diet Podcast Episodes You May Enjoy:

• Episode 301: Unlocking Elite Athletic Development with Triphasic Training 2 with Coach Cal Dietz: https://www.youtube.com/watch?v=gNzuXHhdiU0
• Episode 277: Listener Questions with Dr Mike T Nelson: https://www.youtube.com/watch?v=XQf1ir2TxDw

Connect with Cal:

• Instagram: https://www.instagram.com/triphasic_training/
• Website: https://www.xlathlete.com/

Get In Touch with Dr Mike:

• Instagram: Drmiketnelson
• YouTube: @flexdietcert
• Email: Miketnelson.com/contact-us

In this episode of the Flex Diet Podcast, I sit down with Dr. Doug Goldstein for a deep dive into biomechanics, performance, and recovery. We get into the weeds on muscle performance, body comp, and how to reduce injury risk—stuff that matters whether you're an elite athlete or just trying to move and feel better.

We also explore some cutting-edge tools like Springbok Analytics and dive into how intramuscular dry needling can change muscle properties to enhance performance. Plus, we break down contralateral adaptations, mental performance strategies, and smart approaches to overload.

Lots of real-world applications and case studies in this one — don’t miss it.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com

Available now:

• Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

• 06:09 Dr. Doug's Journey in Physical Therapy
• 07:05 Case Study: Demaryius Thomas
• 12:28 The Role of Mental and Mechanical Components in Performance
• 22:30 Exploring Springbok Analytics
• 43:35 Understanding Tommy John and Elbow Injuries
• 43:47 The Role of Lower Body Mechanics in Pitching
• 45:06 The Importance of Hip Mobility and Pelvic Control
• 47:54 Exploring Intramuscular Dry Needling
• 48:58 The Impact of Dry Needling on Muscle Function
• 50:26 Reevaluating Muscle Anatomy and Function
• 54:05 The Role of Visual Data in Biomechanics
• 01:02:11 Collaborative Approaches in Biomechanics
• 01:05:02 The Importance of Asking Questions and Sharing Knowledge
• 01:17:58 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 311: Maximizing Athletic Performance with Neurology: Insights from Dr. Dylan Seeley: https://miketnelson.com/episode-311-maximizing-athletic-performance-with-neurology-insights-from-dr-dylan-seeley/
• Episode 296: Enhancing Athletic Performance with Dr. Dani LaMartina: https://miketnelson.com/episode-296-enhancing-athletic-performance-with-dr-dani-lamartina/

Connect with Doug:

• Instagram: https://www.instagram.com/springboktech/
• Website: https://www.springbokanalytics.com

Get In Touch with Dr Mike:

• Instagram: Drmiketnelson
• YouTube: @flexdietcert
• Email: Miketnelson.com/contact-us

Flex Diet Certification Enrollment Deadline (click here) & Optimal Weight Loss Strategies

In this episode of the Flex Diet Podcast, Dr. Mike Nelson discusses the closing of the Flex Diet Certification enrollment, emphasizing its comprehensive program for improving body composition, muscle gain, and performance through nutrition and recovery. Dr. Nelson provides a key tip for weight loss. Listen in for more.

00:24 Flex Diet Certification Enrollment

01:50 Expert Interviews and Course Content

03:41 Tip of the Week

05:01 Prioritizing 2 Interventions

07:03 Exercise and Caloric Deficit

11:04 Cardio and Activity Recommendations

14:40 Upcoming Events

Hey there, Dr. Mike T Nelson here. In this episode of the Flex Diet Podcast, I’m excited to announce that the Flex Diet Certification is officially open! I’m recording this one from Europe, and I’ll walk you through what the cert is all about.

The Flex Diet Cert is my comprehensive program that dives deep into the worlds of nutrition and recovery, all built around the concepts of metabolic flexibility and flexible dieting. But we don’t just stop at macros and science—we also dig into habit-based techniques and the psychology behind behavior change, so you can help clients actually follow through and see real results.

In this episode, I also geek out a bit on the role of protein in muscle growth, including a breakdown of muscle protein synthesis and how it ties into exercise. If you’ve ever wondered how to optimize training and recovery to build more lean muscle, you’ll want to tune in.

You’ll also hear about the eight key interventions I cover in the cert, plus highlights from expert interviews and some simple, actionable steps you can use with your clients right now to improve performance, body composition, and overall health.

Check it out, and if you’re ready to level up your coaching, the Flex Diet Cert is open now for a limited time. Let’s go!

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: https://drinklmnt.com/

Available now:

• Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

• 00:41 Overview of Flex Diet Certification
• 02:53 Metabolic Flexibility and Flexible Dieting
• 04:17 Expert Interviews and Additional Resources
• 05:26 Importance of Protein in Diet
• 07:34 Muscle Protein Synthesis Explained
• 11:49 Role of Exercise in Muscle Building
• 15:29 Combining Protein Intake and Exercise
• 18:39 Conclusion and Certification Details
• 19:49 Disclaimer and Final Notes

Flex Diet Podcast Episodes You May Enjoy:

• Episode 274: How Muscle Fibers Influence Metabolism: Insights from Nathan Serrano: https://miketnelson.com/episode-274-how-muscle-fibers-influence-metabolism-insights-from-nathan-serrano/
• Episode 203: Mind, Muscle, and Metabolism: An interview with Dr. Jade Teta from Next Level Human: https://miketnelson.com/mind-muscle-and-metabolism-with-dr-jade-teta/

Get In Touch with Dr Mike:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
• Email: Miketnelson.com/contact-us