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/

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/

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/