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

Welcome back to the Flex Diet Podcast! I’m your host, Dr. Mike T. Nelson, and today’s episode is a special rebroadcast of a conversation I had on the Barbell Shrugged podcast with Anders Varner. We dive deep into what I call the Flexible Meathead Cardio Approach — a method designed specifically for strength athletes and lifters who know they need cardio but don’t want it to kill their gains.

In this episode, I break down how to build a cardio plan that enhances, not competes with, your strength and performance goals. We cover why aerobic conditioning is a secret weapon for recovery, how it helps you train harder over time, and how to structure your week for maximum benefit.

We also get into the weeds on VO2 max testing, different cardio modalities (and when to use them), and how to leverage health data from wearables like the Oura Ring for smarter training decisions. If you’re a lifter who wants to be strong and fit without living on a treadmill, this one’s for you.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Fexible Meathead Cardio Level 1: Sign-up here

Available now:

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

Episode Chapters:

00:35 Flexible Meathead Cardio Approach

• 00:55 Enrollment Details for the Cardio Course
• 01:45 Podcast Collaboration and Disclosure
• 02:08 Introduction to the Barbell Shrugged Episode
• 02:12 Cardio for Strength Training Enthusiasts
• 05:28 Benefits of Aerobic Training for Lifters
• 09:51 Personal Experience and Data Insights
• 22:58 Structuring Cardio for Muscle-Bound Athletes
• 27:49 Interval Training and Output Management
• 29:03 Recovery Strategies for Intervals
• 31:08 High-Intensity Intervals vs. Long Runs
• 33:41 Understanding VO2 Max Testing
• 39:04 VO2 Max Standards and Goals
• 45:32 Structuring a Balanced Training Week
• 47:46 The Importance of Consistent Cardio
• 49:36 Conclusion and Where to Find More Information

Flex Diet Podcast Episodes You May Enjoy:

Episode 287: Insights and Innovations in HRV and Aerobic Training with Coach Joel Jamieson

• Episode 138: Why Everyone Benefits from Aerobic Training – Even Meatheads

Get In Touch with Dr Mike:

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

Welcome back to the Flex Diet Podcast! I’m your host, Dr. Mike T. Nelson, and in this episode, I sit down with my good friend Dr. Kenneth Jay, a PhD in Physiology and Biomechanics, coach to Olympic-level athletes, and creator of the Row Forge app.

We go deep on all things cardiovascular performance, especially how to improve aerobic capacity without losing your hard-earned strength. You’ll hear us geek out over the Concept2 rower (yes, it’s a love-hate relationship), and dig into the science of rowing mechanics, training protocols, and how to crush your 2k time, including Kenneth’s brutal but effective “Mjolnir” workout.

We also cover key concepts like VO2 max, zone two training, and when to use HIIT vs. steady-state cardio. Whether you’re a strength athlete trying to up your conditioning game or just looking to improve overall performance, there’s something here for you.

We even touch on practical tools like ketone esters, electrolytes, and how to maintain conditioning without burning out.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 02:28 The Benefits of Rowing for Cardiovascular Performance
• 02:59 Deep Dive into Rowing and Cardiovascular Training
• 15:51 Rowing Protocols and Training Tips
• 39:08 VO2 Max and Rowing Assessments
• 47:27 Aerobic Base and Specialized Training
• 48:14 Individual Differences in 2K Times
• 49:05 Case Study: Brutal Training Regimen
• 51:35 Concept2 Logbook and Performance Metrics
• 54:05 Effective Rowing Protocols
• 56:06 The Mjolnir Protocol
• 01:05:32 Zone 2 Training and Maintenance
• 01:22:17 Rowforge App and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 287: Insights and Innovations in HRV and Aerobic Training with Coach Joel Jamieson
• Episode 138: Why Everyone Benefits from Aerobic Training – Even Meatheads

Connect with Dr Kenneth Jay:

• Instagram: https://www.instagram.com/drkennethjay/
• YouTube: https://www.youtube.com/playlist?list=PLxblf7cM-gVol9BLLOxfoI0jv-vzFsl5O

Get In Touch with Dr Mike:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg