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  • Episode 362: Beetroot, Blood Flow, and Freaks of Physiology with Dr. Eric Trexler

    Episode 362: Beetroot, Blood Flow, and Freaks of Physiology with Dr. Eric Trexler
    Jan 12 2026

    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.

    Sponsors:

    • LMNT: http://drinklmnt.com/mikenelson (automatically applied at checkout)
    • Fitness Insider Newsletter: https://miketnelson.com/
    • Shiftwave: https://shiftwave.co/drmiketnelson

    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:

    • Episode 352: Dr. Dan Pardi on Stem Cells, Supplements, and the Future of Health with Qualia
      • YouTube: https://youtu.be/8EZcHy_7wK8?si=aNGzT-abP9xbc6yU
    • Episode 343: Fueling the Corporate Athlete: Stress, Supplements & Performance with Dan Hunter
      • YouTube: https://youtu.be/0ek4XSs62RQ?si=czR_7q96jJDqXzcF

    Connect with Eric:

    • Instagram: https://www.instagram.com/trexlerfitness

    Get In Touch with Dr Mike:

    • Instagram: https://www.instagram.com/drmiketnelson/
    • YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
    • Email: https://miketnelson.com/contact-us/
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    1 Std. und 26 Min.
  • Episode 361: Maximizing Athletic Performance and Recovery with Dr. Jeremy Bettle

    Episode 361: Maximizing Athletic Performance and Recovery with Dr. Jeremy Bettle
    Jan 6 2026

    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.

    Sponsors:

    • Rogue: https://miket.me/rogue
    • Beyond Power Voltra 1: https://www.beyond-power.com/michael13
    • Fitness Insider Newsletter: https://miketnelson.com/

    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:

    • Episode 314: Unlocking Performance & Recovery: IV Therapies & Hyperbaric Oxygen Therapy with Jordyn Payne
      • YouTube: https://youtu.be/qnJHcepDx1c?si=aTlDcFS6D77jq49D
    • Episode 325: The Uncommon Science of Cold: Brown Fat, Resilience & Recovery with Dr. Thomas Seager
      • YouTube: https://youtu.be/5ycoVRnLTuY?si=m-pgtYkkMcQhPUXJ

    Connect with Jeremy:

    • Vitality Collective: https://vitality-collective.com/
    • Instagram: https://www.instagram.com/VitalityCollectivePerformance

    Get In Touch with Dr Mike:

    • Instagram: https://www.instagram.com/drmiketnelson/
    • YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
    • Email: https://miketnelson.com/contact-us/
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    1 Std. und 28 Min.
  • Episode 360: Exploring Aerobic Development & Concurrent Training with Jason Brown

    Episode 360: Exploring Aerobic Development & Concurrent Training with Jason Brown
    Dec 30 2025

    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.

    Sponsors:

    • Rogue: https://miket.me/rogue
    • Beyond Power Voltra 1: https://www.beyond-power.com/michael13
    • Meathead Cardio Course Level 1: Aerobic System https://miket.me/cardio
    • Fitness Insider Newsletter: https://miketnelson.com/

    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:

    • Episode 326: Row Hard, Breathe Easy: Boosting Aerobic Capacity with Dr. Kenneth Jay
      • YouTube: https://youtu.be/hpvKokMBRv4?si=sL-dFZ2reY_W5RWV
    • Episode 335: Grip, Guts & Gas Tanks: Aerobic Training for Meatheads with Levi Earl
      • YouTube: https://youtu.be/S13JxU57-sk?si=phRGaQSaN0SnXnsO

    Connect with Jason:

    • Website: https://www.jasonbrowncoaching.com/
    • YouTube: https://www.youtube.com/@jasonbrowncoaching
    • Instagram: https://www.instagram.com/jasonbrowncoaching

    Get In Touch with Dr Mike:

    • Instagram: https://www.instagram.com/drmiketnelson/
    • YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
    • Email: https://miketnelson.com/contact-us/
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    1 Std. und 20 Min.
  • Episode 358: Navigating Body Composition, Weight Loss & Real-World Coaching with Aram Grigorian

    Episode 358: Navigating Body Composition, Weight Loss & Real-World Coaching with Aram Grigorian
    Dec 24 2025
    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.Sponsors:Real Coaches SummitNote: I don’t make a dime if you sign up for the RCS now, but I have presented at and attended the event in the past, and it is amazing. I highly recommend itDaily Fitness Insider NewsletterAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:00:43 Discussion on Body Composition and Weight Loss01:37 The Importance of Live Events for Trainers02:10 Challenges in Coaching and Client Compliance04:28 Event Logistics and Venue Details07:23 The Need for More In-Person Events10:00 Mentorship and Coaching Strategies12:47 Debunking Fitness Myths and Misconceptions13:52 The Role of Calorie Deficits in Weight Loss17:07 The Impact of Lifestyle Choices on Health21:36 The Importance of Consistency and Accountability25:31 Challenges in the Fitness Industry28:16 Practical Advice for Coaches and Trainers43:43 The Reality of Client Training and Nutrition47:10 The Misconceptions About Cardio and Dieting47:43 Measuring and Quantifying Cardio Output48:28 Challenges in Measuring Calories Burned49:41 The Complexity of Weight Training vs. Cardio50:54 The Role of Wearables in Tracking Fitness52:13 Debunking Fitness Myths and Misconceptions53:10 The Influence of Fitness Gurus and Misinformation53:58 The Importance of Sleep and Recovery01:00:52 Seasonal Fitness Trends and Challenges01:03:50 The Value of Consistency and Accountability01:06:12 Navigating the Fitness Industry’s Noise01:08:07 The Importance of Community and Networking01:15:57 Promoting Integrity and Transparency in Fitness01:18:16 The Role of Experts and Continuous Learning01:26:17 The Benefits of Attending Fitness Events01:30:17 Conclusion and Final ThoughtsFlex Diet Podcast Episodes You May Enjoy:Episode 207: Driving client progress with effective nutrition and coaching: An interview with Aram GrigorianEpisode 317: Enhancing Coaching & Leadership in Sports with Tex McQuilkinConnect with Aram:Instagram – Real Coaches SummitAram’s InstagramGet In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 Std. und 34 Min.
  • Episode 359: Debunking Women’s Fitness Myths with Dr. Lauren Colenso-Semple

    Episode 359: Debunking Women’s Fitness Myths with Dr. Lauren Colenso-Semple
    Dec 22 2025

    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.

    Sponsors:

    • LMNT: http://drinklmnt.com/mikenelson (automatically applied at checkout)
    • Beyond Power Voltra 1: https://www.beyond-power.com/michael13
    • Fitness Insider Newsletter: https://miketnelson.com/

    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

    Episodes You Might Enjoy:

    • Episode 267: Demystifying Women’s Fitness and Nutrition with Alli Fahrenbach
      • YouTube: https://youtu.be/w13NXowjSVU?si=QDdKNRGZZq_SgT5h
    • Episode 296: Enhancing Athletic Performance with Dr. Dani LaMartina
      • YouTube: https://youtu.be/ts_eqvs6OI4?si=TiqFPjcsxI9a3owF

    Connect with Dr Lauren Colenso-Semple:

    • Website: https://www.drlaurencs.com/
    • Instagram: https://www.instagram.com/drlaurencs1

    Get In Touch:

    • Instagram: https://www.instagram.com/drmiketnelson/
    • YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
    • Email: https://miketnelson.com/contact-us/
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    1 Std. und 6 Min.
  • Episode 357: CDP Choline for Brain Performance with Katie Emerson

    Episode 357: CDP Choline for Brain Performance with Katie Emerson
    Dec 9 2025

    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:

    • Flex 4: Katie's top 4 things to know about citocholine

    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:

    • Episode 343: Fueling the Corporate Athlete: Stress, Supplements & Performance with Dan Hunter
      • YouTube: https://youtu.be/0ek4XSs62RQ
    • Episode 222: Expert Insights on nutrition, supplements, and training with Registered Dietitian Sean Casey
      • YouTube: https://youtu.be/wjJB-y1kwgM

    Connect with Katie:

    • Cognizin: cognizin.com

    Get In Touch:

    • Instagram: https://www.instagram.com/drmiketnelson/
    • YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
    • Email: https://miketnelson.com/contact-us/
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    55 Min.
  • Episode 356: How Keto Affects Performance with Dr. Andrew Koutnik

    Episode 356: How Keto Affects Performance with Dr. Andrew Koutnik
    Dec 2 2025

    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:

    • Tecton Ketones: https://tectonketones.com/
    • LMNT: http://drinklmnt.com/mikenelson (automatically applied at

    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
      • YouTube: https://youtu.be/uTsM_ETF8Us
    • Episode 253: Enduring the Antarctic Chill and Unveiling the Power of Ketones with Akshay Nanavati and Tecton Life
      • YouTube: https://youtu.be/ockRFjBiOQc

    Connect with Dr Koutnik:

    • Website: https://andrewkoutnik.com/
    • Instagram: https://www.instagram.com/andrewkoutnikphd/

    Get In Touch:

    • Instagram: https://www.instagram.com/drmiketnelson/
    • YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
    • Email: https://miketnelson.com/contact-us/
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    1 Std. und 46 Min.
  • Episode 355: The Stimulated Mind: Dr. Tommy Wood on Building a Better Brain Through Training, Tech & Physiology

    Episode 355: The Stimulated Mind: Dr. Tommy Wood on Building a Better Brain Through Training, Tech & Physiology
    Nov 25 2025
    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:LMNT electrolyte drink mix: https://drinklmnt.com/Flex 4: Dr Tommy Wood's top 4 ways to improve your brain Preorder The Stimulated Mind: https://www.amazon.com/Stimulated-Mind-Future-Proof-Brain-Dementia/dp/0593797817/ref=sr_1_1Triphasic 2 book now available!Go to https://triphasic2.com/Episode Chapters:02:01 Dr. Tommy Wood's Background and Expertise03:15 The Stimulated Mind: Translating Neuroscience into Practical Tips04:01 Sponsors and Special Offers05:09 Interview with Dr. Tommy Wood Begins06:58 The Benefits of High-Intensity Exercise10:37 Lactate and BDNF: Brain Fertilizer17:16 The Potential of Lactate Supplements20:49 The Challenges of Translating Preclinical Science to Humans26:54 The Importance of the Hippocampus and Executive Function29:53 The Benefits of Resistance Training for Cognitive Health32:09 The Cognitive Benefits of Coordinative Training34:30 The Importance of Recreation and Social Interaction37:34 The Humbling Nature of Brazilian Jiu-Jitsu38:12 The Stimulated Mind: Brain Function and Exercise40:06 Neuroplasticity and Aging40:50 Embracing Discomfort for Brain Growth42:47 The Role of Dopamine in Learning45:14 Flow vs. Clutch States in Performance48:41 The Goat Drill: A Complex Motor Skill Exercise53:13 Expanding Cognitive Headroom58:00 Psychedelics and Brain Health01:03:26 Wrapping Up: Book Promotion and Final ThoughtsFlex Diet Podcast Episodes You May Enjoy: Episode 307: The Lost Episode on Body Composition Research with Dr. Tommy Wood and Dr. Ben HouseYouTube: https://youtu.be/ytbNiJ25kiQ Episode 178: Rebroadcast – Insulin and Glucose Myths & more with Dr Tommy WoodYouTube: https://youtu.be/N7LchLtBJr4Connect with Dr. Tommy Wood: Substack: https://substack.com/@betterbrainfitnessInstagram: https://www.instagram.com/drtommywoodWebsite: https://www.drtommywood.com/Get In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/
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    1 Std. und 12 Min.