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

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/

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/

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/