Welcome back to the Flex Diet Podcast! In this solo episode, I dive into the concept of coaching leverage, a key aspect of the Flex Diet Certification. Learn how to maximize muscle growth, improve performance, and enhance body composition through eight essential interventions, including protein intake, sleep, and more.

I discuss the practical application of metabolic flexibility and flexible dieting principles to help you and your clients achieve sustainable results. Don't miss this opportunity to gain insights and tips that you can apply right away. Flex Diet Certification is open from February 9th to 16th, 2026. Sign up now and start your transformation!

Enroll now: https://miket.me/fdc

Sponsors:

• Fitness Insider Newsletter: https://miketnelson.com/

Available now:

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

Episode Chapters:

• 00:17 Overview of the Flex Diet Certification
• 00:57 Details of the Flex Diet Certification
• 03:09 Enrollment Information and Bonuses
• 05:10 Introduction to Coaching Leverage
• 05:45 Physiology and Psychology in Coaching
• 07:03 Importance of Sleep in Coaching
• 10:22 Protein as a Key Intervention
• 11:56 Ranking Interventions by Coaching Leverage
• 14:04 Conclusion and Final Thoughts
• 17:10 Disclaimer and Legal Information

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 strength coach and educator Jon Heck to explore the intricacies of carb cycling. We discuss everything from Jon's personal journey with different dietary approaches, including ketogenic diets and carb cycling, to specific strategies tailored for athletes and general fitness enthusiasts.

Highlights include the timing and distribution of carb intake, the role of hydration and electrolytes, and the benefits of structured nutritional planning for optimizing performance and body composition. Whether you're an athlete, coach, or someone looking to improve your nutrition game, you won't want to miss this insightful conversation.

Tune in and learn how to make carb cycling work for you.

For part 1 of our discussion is on Jon's Hammer and Chisel Podcast here: https://www.youtube.com/watch?v=3xnVr9_rGMo

Sponsors:

• Fitness Insider Newsletter: https://miketnelson.com/

Available now:

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

Episode Chapters:

• 02:02 Deep Dive into Carb Cycling
• 06:44 John Heck's Personal Journey with Diets
• 22:31 The Role of Electrolytes and Hydration
• 32:50 Carb Cycling Strategies for Different Goals
• 36:30 Pre-Game Nutrition Strategies
• 37:02 Post-Game Recovery and Low Carb Days
• 38:44 Carbohydrate Timing and Intake
• 40:13 Intra-Workout Nutrition
• 51:04 High Carb and Low Carb Day Strategies
• 01:05:44 Reverse Dieting and Post-Diet Strategies
• 01:10:43 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 356: How Keto Affects Performance with Dr. Andrew Koutnik
  • YouTube: https://youtu.be/1MuLr6qaBlY
• Episode 176: Metabolic Flexibility, Goal-Setting, and Violent Consistency with Adam Glass
  • YouTube: https://youtu.be/XDchcjoz0DQ

Connect with Jon:

• Instagram: https://www.instagram.com/what_the_heck71/
• Website: https://hammerchiselperformance.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. 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.

Sponsors:

• Fitness Insider Newsletter: https://miketnelson.com/

Available now:

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

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:

• Episode 202: Cold water immersion and the body’s regulation systems: An interview with Dr. Dwayne Jackson
  • YouTube: https://youtu.be/3UfPcOJdmIA?si=Vu4FT12Z5gd4JXkx
• Episode 344: Metabolic Adaptations, Lactate, and Training Smarter with Dr. Phil Batterson
  • YouTube: https://youtu.be/PPZyO1nxSPA?si=7BjCBIQBbs7srcly

Connect with Cas:

• Instagram: https://www.instagram.com/casfuchs
• LinkedIn: https://www.linkedin.com/in/casfuchs

Get In Touch with Dr Mike:

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