Flex Diet Podcast

A physician buddy asked me whether the general population should focus on cardio or lifting — and I wanted to share my answer with you. In this solo cast, I break down why cardio and resistance training produce different adaptations, offer my go-to weekly framework for getting started, and talk about zone two training, high-intensity intervals, VO2 max assessments, and why compliance beats the perfect program every time. Plus, the Flexible Meathead Cardio Course is open for enrollment through Wednesday. Sponsors: Fitness Insider Newsletter: https://miketnelson.com/ Enroll in the Flexible Meathead Cardio course. Enrollment ends Wednesday, April 1, at midnight PST. https://miket.me/cardio Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 01:11 The Cardio vs Lifting Question 01:29 Research Case for Lifting 03:02 Short Answer Do Both 03:34 Context Matters and Zone 2 04:24 Compliance and Daily Steps 04:57 Can Lifting Improve Cardio 06:23 Simple Weekly Training Split 07:29 Adding HIIT for VO2 10:16 Assessing VO2 Max Baseline 12:13 Limits of Metcon for Cardio 14:14 Practical Template and Retesting 15:45 Zone 2 Nuance and Wrap Up 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 my friend Kristi Storoschuk, a PhD candidate in exercise physiology, to unpack her review paper on zone 2 cardio and what the evidence actually shows. We dig into what “zone 2” really means (including lactate thresholds and why common proxies like heart rate and the talk test can miss the mark), where the 80/20 endurance model came from, and why messaging around zone 2 for mitochondrial function, fat oxidation, metabolic flexibility, and health may be overstated, especially for the general population.  Kristi explains why higher intensities often produce equal or better mitochondrial and performance-related adaptations, how training volume and population context change the conversation, and where low-intensity work like walking may still fit. Sponsors: Flex 4:  Kristi's Top 4 tips for improving aerobic fitness as a recreational lifter: https://flex-diet.kit.com/17ac1beade Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Coming up: ISSN 2026: https://www.sportsnutritionsociety.org/ Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 04:04 Why Zone Two Went Viral 09:40 Defining Zone Two Lactate 14:15 Talk Test and Practical Limits 16:43 Does Zone Two Even Matter 21:08 The 80/20 Misapplied 26:14 Origins of Base Training 32:06 Mitochondria Volume vs Intensity 40:08 How Myths Persist Online 44:16 Zone Three Over Zone Two 44:46 Why Some Recover Faster 45:37 Overtraining Study Lessons 49:59 Listen To Output Signals 52:20 How Often To Train 54:42 Short Daily Progressives 57:46 Tabata Reality Check 01:00:19 Walking And Health Outcomes 01:05:23 Mitochondria Versus Performance 01:08:04 Lactate Threshold Beats VO2 01:12:43 Fueling And Final Wrap 01:14:33 Podcast Outro And Disclaimer Flex Diet Podcasts you may enjoy: Episode 360: Exploring Aerobic Development & Concurrent Training with Jason Brown YouTube: https://www.youtube.com/watch?v=lkqim0EDfec&t=4s Episode 269: From Mitochondria to Metabolic Health Insights with PhD Candidate Kristi Storoschuk YouTube: https://www.youtube.com/watch?v=T9EFRluKt6Q Connect with : Instagram: https://www.instagram.com/krististoroschuk/ Website: https://krististoroschuk.com/ Get In Touch with Dr Mike: Instagram: Drmiketnelson YouTube: @flexdietcert Email: Miketnelson.com/contact-us

Kevin Dineen, strength and conditioning coach who runs gyms across the Midwest and New York, talks about merging fitness and healthcare into client-centered models. He explores siloed systems, on-site collaborative care, liability and timing around blood work, and why basics like lifting, cardio, and community beat hype. Practical advice for professionalizing coaching rounds out the conversation.

In this episode of the Flex Diet Podcast, I sit down with Dr. Ashley Dwyer, a PharmD-turned nutrition and fitness coach, to cover a wide range of topics, with a strong focus on PCOS (polycystic ovarian syndrome), a metabolic condition that affects fertility, cycles, and systemic health.  We dig into practical lifestyle strategies for insulin-resistant PCOS, including balanced meals, protein and fiber, blood sugar management, movement, and stress reduction, plus why long-term keto often isn’t a great fit. We also discuss GLP-1 medications, including concerns about HRV and resting heart rate, and why foundations and coaching matter when someone uses them.  Finally, we discuss the current “wild west” of peptides, the lack of human data, dosing and purity issues, and the importance of transparency, consistency, and identity-based behavior change for body composition and long-term health. Sponsors: Flex4: Dr Ashley Dwyer's top 4 things for women to improve body composition: https://miketnelson.com/flex4 Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Check out: Real Coaches Summit 2026: https://realcoachessummit.com Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 05:02 Meet Dr Ashley 06:16 PCOS Explained 09:37 PCOS Nutrition Basics 11:31 Keto And Thyroid 15:21 Stress And Cardio 18:27 GLP1 Heart Effects 22:21 Maintenance And Habits 30:27 Identity And Mindset 32:56 Identity Reps and Habits 33:25 Daily Affirmations and Reminders 34:23 Taming Negative Self Talk 36:24 Peptides Hype and Risks 38:18 Anecdotes Dosing and Quality 42:38 Influencers Quick Fixes Foundations 43:56 Research Funding and Regulation 47:40 Transparency Natty vs Enhanced 49:55 Coaching Clients on Supplements 56:20 Outro Summit and Disclaimers Flex Diet Podcasts you may enjoy: Episode 359: Debunking Women’s Fitness Myths with Dr. Lauren Colenso-Semple YouTube: https://www.youtube.com/watch?v=AG_iahp6t40 Episode 292: Expert Insights on Pelvic Floor Health, Stress Management & Functional Technique with Dr Catrina Fabian YouTube: https://www.youtube.com/watch?v=J3V3tCse-IA Connect with Dr Dwyer: Instagram: https://www.instagram.com/dr.dwyer 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 my good friend John Gorman to unpack the current “wild west” of peptides, TRT, GLP medications, and performance-driven bloodwork. We dig into how John’s telemedicine clinic approaches comprehensive lab testing — and why running a full panel (including markers like reverse T3) matters far more than cherry-picking a few numbers. If you’ve been dieting hard, training consistently, and still feeling stuck, we break down how chronic stress, poor recovery, and subtle hormone disruptions can quietly crush metabolism and make fat loss feel like a white-knuckle grind. We also cover testosterone replacement therapy (TRT) — the real pros and cons, common oversimplifications in the industry, and what most clinics fail to discuss. From there, we dive into GLP-1 medications and tirzepatide, what we currently know, what we don’t know about long-term use, and how to think critically about risk versus reward. John shares practical guidance on legitimate peptide sourcing, red flags to watch for, and how to think about “periphery” tools like methylene blue and injectable carnitine without getting sucked into hype. If you’re interested in optimizing performance, improving body composition, or simply making smarter decisions in a rapidly changing medical landscape, this episode will help you separate signal from noise. Sponsors: Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 03:20 Johns Telemed Launch 05:15 How Lab Consults Work 08:23 Coaches and Bloodwork Ethics 13:25 Reverse T3 Explained 16:56 Stress Hormones and Dieting 20:08 Microdosing Tirzepatide 26:30 Long Term GLP1 Concerns 30:45 TRT Done Right 33:10 Better Clinics Better Consumers 35:56 Vetting Coaches and Clinics 37:40 Peptides Wild West 38:50 Spotting Bunk Peptides 41:22 Legit Sources and Protocols 42:30 Evidence vs Hype 45:17 How to Verify Quality 50:54 Which Peptides Matter 54:14 Methylene Blue and Carnitine 57:50 Dosing and Safety Notes 01:02:06 Wrap Up and Recommendations 01:04:03 Music Picks and Outro 01:07:07 Final Disclaimers  Flex Diet Podcasts you may enjoy: Episode 319: Exploring the World of Peptides with Anthony Castore YouTube: https://www.youtube.com/watch?v=RbTY6kRP1H4&t=11s Episode 212: The Pros and Cons of Training Elite Level Professional Athletes: An Interview with Dr. Andy Galpin YouTube: https://www.youtube.com/watch?v=rf1imcUu-Ew Connect with John: Instagram: https://www.instagram.com/team_gorman YoulTube: https://www.youtube.com/@TeamGormanPhysiqueEnhancement 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 Denmark-based coach and hybrid athlete Andreas Stobberup to talk about bridging serious strength training with high-level endurance performance. Andreas shares his journey from peaking around 250 lbs with a 405 bench and 600+ squat to dropping to 205 and completing a full Ironman in 9:52—while continuing to coach athletes across disciplines. We discuss the reality gap between amateur and elite performance, how influencer culture often strips context from training advice, and why fundamentals still win: training, nutrition, sleep, and measurable outputs. We break down common misunderstandings around Zone 2 training, why pros don’t train the way social media says they do, and how strength athletes can intelligently add conditioning without compromising lifting. We also cover VO₂ max development, microdosing cardio, output-based tracking (times, power, lactate), and how to think about HRV and wearable data in context. If you’re interested in hybrid training, improving conditioning without sacrificing muscle, or understanding how to measure what actually matters, this one is packed with practical insight. Sponsors: Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 03:14 Andreas’ Early Training Roots: Bodybuilding DVDs, Intensity, and Science 05:55 Powerlifting Peak + Coaching on the Gym Floor (and Genetic Outliers) 08:22 From 250 lbs to Ironman: Switching Gears During COVID 10:45 Influencer Culture vs Real Performance: Respecting the Elite Gap 21:10 Basics First: Exercise Beats Gadgets (Ice Baths, Red Light, Peptides) 22:22 Beginners to Pros: Why the Pendulum Swings Back to Volume, Food, Sleep 27:54 Zone 2 Confusion: What Pros Actually Do and Why Amateurs Misapply It 31:34 Measure Outputs, Not Hype: Testing, VO2 Claims, and What Really Changes 36:56 Individual Response & Coaching Art: Genetics, “Me-search,” and Iteration 43:18 Consistency, Habits, and Coaching Boundaries: Saying No and Referring Out 51:34 Elite Athletes, Blind Spots & the ‘Just Follow the Plan’ Problem 53:53 Endurance vs Strength: Train Your Limiting Factor (and What the Research Really Shows) 56:54 Smarter Strength Work for Runners & Cyclists: ROM, Structure, and Staying Healthy 01:01:19 Cardio for Lifters: VO₂max Intervals, Microdosing, and Building Buy-In 01:09:53 Why Aerobic Fitness Pays Off Fast: HR Recovery, HRV, and 3–6 Month Blocks 01:20:05 Fueling Extremes: High-Carb Intake, Gut Training, and What’s Actually Happening 01:29:51 Metabolic Flexibility & The Next Wave of Endurance ‘Mad Science’ 01:33:52 Where to Find Andreas + Podcast Wrap-Up & Disclaimers Connect with Andreas: Instagram: https://www.instagram.com/andreasstobberup Facebook: https://www.facebook.com/andreas.stobberup 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 my good buddy Vince Maltz, a high-performance mindset coach who works with NHL players, Division I athletes, and elite performers. We dig into what “mindset training” actually looks like in real life, beyond the clichés, and why it’s inseparable from physiology, recovery, and nervous system regulation. We also get into the modern performance environment: fake expertise, too many voices in the kitchen, and why big organizations adapt slowly. Vince breaks down centralized vs. decentralized leadership, how athletes can learn to think for themselves inside a system, and why being a “nerd” at your sport is becoming a competitive advantage.  From there, we hit practical tools: how athletes move from conscious competence to unconscious competence faster, why distributed cognition matters in team sports, and what individuals can do today to improve performance through breathing, cold exposure, communication, and environment. Sponsors: Shiftwave: https://shiftwave.co/drmiketnelson - Save $300 with the link above. Note: This is an affiliate link. Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 06:53 Why Mindset Matters: From ‘Fringe’ to (Mostly) Accepted in Pro Sports 08:28 Pressure, Public Failure & Emotional Imprints: When One Mistake Snowballs 13:04 The Dream vs the Job: Nervous System Load of Going Pro 16:22 Social Media, Doomscrolling & the Rise of ‘Fake Experts’ 19:55 Too Many Voices: Entourages, Specialists & Who’s Actually in Control? 22:39 Centralized vs Decentralized Leadership: Letting Athletes Think for Themselves 26:09 Big Organizations Adapt Slow: Communication, Small Groups & Real Dialogue 31:15 Being a ‘Nerd’ at Your Sport: Building Game IQ Through Learning & Desire 36:40 Thoughtfulness, Accountability & Why Systems Make Change Real 37:32 Why Veterans Still Win: Reading the Game on a Deeper Level 37:51 The 4 Stages of Learning (and the Push Toward Unconscious Competence) 40:25 Can You Speed It Up? Pressure, Playfulness & Staying in Stage 3 42:17 Identify–Direct–Own: A Framework to Accelerate Game Adaptability 44:58 Distributed Cognition: The Team ‘Cheat Code’ for Game Speed 48:31 Game Theory in Sports: Rules, Referees & Playing the Real Game 50:15 System Reliability, Utility Players & Coaching Under Constraints 56:09 State Before Skills: 4 Practical Tools (Breathing, Cold, Communication, Environment) 01:05:03 Wrap-Up, Where to Find Vince, and Podcast Outro + Disclaimers Flex Diet Podcast Episodes You May Enjoy: Episode 328: Grit Gains: Building Mental Toughness and Resilience in Training with Ben Mayfield Smith YouTube: https://youtu.be/SsgZ1Tg_gro Episode 294: Mental Fitness & Performance: A Talk with Contemplate CEO Tarun Gulati YouTube: https://youtu.be/WWhtGjdWiNA Connect with Vance: Bloodline Hockey: https://bloodlinehockey.com/ Instagram: https://www.instagram.com/coachvinnymalts Get In Touch with Dr Mike: Instagram: Drmiketnelson YouTube: @flexdietcert Email: Miketnelson.com/contact-us

In this solo episode of the Flex Diet Podcast, I break down why NEAT (non-exercise activity thermogenesis), and a simple step count, is one of the most overlooked levers for improving body composition, recovery, and performance. I explain how NEAT often drops when calories are reduced, why that can stall fat loss even when you think you’re in a deficit, and how using wearables (or even basic tracking) can make subconscious movement visible and easier to improve. I also share how the Flex Diet Cert is built as a complete system for nutrition and recovery, covering interventions from macros (protein, fats, carbs) to NEAT, sleep, micronutrition, intermittent fasting, and more — designed for everyone from general population clients to high-level athletes. I also remind listeners that enrollment for the Flex Diet Cert closes Monday, February 16th, 2026, at midnight Pacific.Sponsors:Fitness Insider Newsletter: https://miketnelson.com/Enroll in the Flex Diet Certification by midnight PST on Monday, Feb. 16.https://miket.me/fdcAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:00:30 Flex Diet Cert Closing Tonight (Enrollment Reminder)01:52 Why NEAT Matters: The Underrated Fat-Loss & Recovery Lever02:25 Calories Drop, NEAT Drops: The Hidden Metabolic Adaptation03:10 Modern Life vs. Cave People: Why We Move Less Now03:40 Track Steps to Override It (Wearables, Pedometers & Hawthorne Effect)04:36 When Dieting ‘Stops Working’: Step Count Falls Without You Noticing06:03 Make It Practical: Step Targets, Accessibility, and Real-World Tips07:16 NEAT for Recovery & Performance (More Training, More Muscle)07:33 Wrap-Up + Last Call to Enroll + Upcoming InterviewsGet In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

Welcome back to the Flex Diet Podcast! In this episode, I chat with Dr. Eric Rawson about the fascinating world of creatine, not just for muscle growth and performance, but also for brain health. We review the latest research on how creatine supplementation may affect brain function, support concussion recovery, and more. Dr. Rawson shares insights from his extensive research, highlights the amazing safety profile of creatine monohydrate, and offers practical advice on supplementation for athletes and those at high risk of traumatic brain injuries. Tune in for an in-depth look at the science and practical applications of this powerful supplement! Don’t forget to subscribe and share with friends. Enjoy!Sponsors:Fitness Insider Newsletter: https://miketnelson.com/Enroll in the Flex Diet Certification by midnight PST on Monday, Feb. 16.https://miket.me/fdcAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:01:25 Creatine's Evolution and Its New Applications02:37 Creatine and Cognitive Function04:29 Podcast Logistics and Listener Engagement05:31 Rebroadcast: Dr. Eric Rawson on Creatine and Brain Health07:34 Dr. Rawson's Background and Research Focus17:21 Challenges in Measuring Brain Creatine26:53 Animal Models vs. Human Data34:18 Challenges in Brain Function Research36:14 Political and Reporting Issues in Concussion Studies37:40 Open-Label Trials and Self-Report Surveys39:56 Creatine's Potential in Brain Injury Recovery42:25 Parental Concerns and Misconceptions about Creatine44:45 The Safety and Efficacy of Creatine47:09 Future Directions in Creatine Research48:53 Comparing Brain and Muscle Creatine Levels52:53 The Need for Human Studies Over Animal Models55:33 The Broad Appeal of Creatine58:57 Conclusion and Final ThoughtsGet In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

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/fdcSponsors: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 Certification00:57 Details of the Flex Diet Certification03:09 Enrollment Information and Bonuses05:10 Introduction to Coaching Leverage05:45 Physiology and Psychology in Coaching07:03 Importance of Sleep in Coaching10:22 Protein as a Key Intervention11:56 Ranking Interventions by Coaching Leverage14:04 Conclusion and Final Thoughts17:10 Disclaimer and Legal InformationGet In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us