Join me, Dr. Mike T Nelson, on this Flex Diet Podcast as I sit down with Austin Stout to discuss the balance between performance and health, especially in high-level competitive athletes, powerlifters, and bodybuilders. We delve into the importance of integrating health into performance routines, the ramifications of frequent competitions, and strategies to maintain health while pushing athletic limits.

We also touch on how lab testing, HRV, mental health, and finding balance through recreational activities are key components in an athlete's journey. Austin shares his expertise in working with elite competitors and the general population, emphasizing the significance of recovery and the sustainability of performance over time.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters

• 00:15 Guest Introduction: Austin Stout
• 01:05 Integrating Health and Performance
• 01:36 The Extremes of Competitive Sports
• 02:58 Functional Health in Bodybuilding
• 07:36 Genetics and Adaptations in Athletes
• 11:04 Challenges in Female Competitors
• 14:59 Addressing Health Issues in Athletes
• 17:31 Stress Management and Recovery
• 22:59 Balancing Identity and Health
• 29:18 High-Level Athletes and Adversity
• 30:27 Adversity in Everyday Life
• 31:43 Fear vs. Difficulty in Training
• 33:43 The Importance of Recovery
• 37:54 The Role of Data in Training
• 42:56 Psychological Factors in Performance
• 48:33 Wrapping Up and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 165: Health, Sports Performance and Longevity Medicine: Dr Rick Cohen with Dr. Mike T Nelson
• Episode 198: The role of hormones in health and exercise performance: An interview with Mike Mahler

Connect with Austin:

• Instagram: https://www.instagram.com/austinst8/
• Integrated Muscle and Health: https://integrated-muscle.com/

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. I'm your host, Dr. Mike T Nelson. In this episode, Dr. Mike Lane, Associate Professor at EKU, and I explore the science and practice of progressive overload and training modulation. We discuss strategies for enhancing muscle performance and body composition, emphasize the importance of consistent training, and consider genetic factors in fitness. Dr. Lane shares insights on balancing academic research with real-world application, offering valuable tips for graduate students and fitness professionals.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

• 00:20 Meet Dr. Mike Lane
• 00:37 Progressive Overload Explained
• 01:52 Ketones and Cognitive Function
• 03:39 Reintroducing Dr. Mike Lane
• 04:20 The Importance of Progressive Overload
• 07:08 Training Consistency and Intensity
• 07:51 Periodization in Training
• 09:52 Genetics and Training Adaptations
• 11:40 Training Volume and Individual Differences
• 24:20 Frequency and Volume in Training
• 29:27 Quality of Work and Intensity Modulation
• 41:03 Understanding Metabolic Stress in Exercise
• 41:10 Teaching Exercise Physiology: Insights and Anecdotes
• 42:58 The Mental and Physical Challenges of High-Intensity Training
• 51:09 The Impact of Aerobic Conditioning on Work Capacity
• 54:29 Louie Simmons and the Westside Barbell Training Philosophy
• 59:19 Adapting Training Techniques for Different Athletes
• 01:06:57 Concluding Thoughts and Practical Advice

Flex Diet Podcast Episodes You May Enjoy:

• Episode 272: Mastering Strength and Body Composition with Paul Oneid: Strategies for Peak Performance
• Episode 237: Demystifying Body Composition Testing with Dr Grant Tinsley and Dr Eric Helms

Connect with Dr. Lane:

• Instagram: https://www.instagram.com/mikelanephd/
• Eastern Kentucky University: https://www.eku.edu/honors/lane/

Get In Touch:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
• Email: https://miketnelson.com/contact-us/

Join me, Dr. Mike T. Nelson, on this episode of the Flex Diet Podcast as I dive deep into the world of sleep enhancement and stress reduction with Dr. Dan Cohen from Soltec Health. We discuss the company's innovative magnetic device designed to improve sleep quality and reduce stress.

Dr. Cohen explains the science behind how Earth's magnetic fields can influence our autonomic nervous system and how this passive device can enhance deep sleep, recovery, and overall health. The episode also covers heart rate variability, the importance of deep sleep, and practical tips for better sleep hygiene.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.
• Sleep Magnet by Soltec Health: use the code DRMIKE to save money at checkout.

Flex 4: Dr. Cohen's top 4 tips for better sleep at night

Episode Chapters:

• 02:01 Introducing Dr. Dan Cohen and Soltec Health
• 02:53 Personal Experience with Soltec Health Device
• 03:47 Deep Dive into Sleep and Stress
• 10:38 The Evolution of the Nervous System
• 13:37 Heart Rate Variability and Frequency Analysis
• 21:18 Developing a Personalized Wearable Device
• 28:06 Exploring Hibernation and Human Sleep
• 32:26 The Role of Ghrelin and Leptin in Sleep and Weight Regulation
• 33:26 Exploring Sympathetic and Parasympathetic Responses
• 34:47 Understanding the Device and Its Mechanism
• 35:24 The Science Behind Earth Magnets and PEMF
• 41:13 Impact of Deep Sleep on Health and Aging
• 43:37 Improving Sleep Quality with Technology
• 50:38 The Importance of REM Sleep and Sleep Cycles
• 54:19 Enhancing Neuroplasticity for Better Sleep
• 56:29 Napping and Stress Reduction Features
• 58:32 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 273: Unlocking Better Sleep: Insights and Strategies from Dr. Chris Perry
• S2_EP_47: Tools to Down-Regulate in Response to Stress, an interview with Rick Alexander

Get In Touch:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
• Email: https://miketnelson.com/contact-us/

• Sam's background
• Metabolic testing
  • What's the purpose?
  • What's the benefit of having the information?
• What health markers should we pay attention to?
• Calorie tracking
• Weight measurements
• What tests are useful
• Interpreting results
• Fasting insulin vs. C Peptide
• Thoughts on testosterone levels
• Other tests Sam uses
• What happens when things don't add up?
• GI tests
• Anything new on the horizon?
• FInd Sam Miller on IG
• Sam Miller Science
• Sam Miller Science Podcast on iTunes

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more.

It's just me, Dr. Mike T Nelson, on today's episode of the Flex Diet Podcast. I share some updates and reflections from my coaching and training journey. I also recount my experience at the Coach Catalyst Super Coach Meeting Summit, a fantastic event that blended presentations on training, business, and mindset and offered a great opportunity to connect with fellow coaches and enthusiasts.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

• (0:00:00) - Coaching and training update
• (0:04:17) - The No. 1 career question I get
• (0:10:24) - The value of a Mentor
• (0:12:33) - Timeline for the Flex Diet and Phys Flex Certifications enrollment periods, plus a brief overview

Flex Diet Podcast Episodes You May Enjoy:

• Episode 197: The Ultimate Guide to Online Fitness Business Do’s and Don’ts – An Interview with Chris and Eric Martinez
• Episode 216: Building a successful online fitness coaching business: An Interview with Aaron Straker

Get In Touch:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
• Email: https://miketnelson.com/contact-us/

Join me, Dr Mike T Nelson, on the Flex Diet Podcast as I flip the script and have my good friend and client, Dan Churchwell, take over the reins to interview me about his incredible weight loss journey. Listen in as Dan shares his background, growing up active in the Black Hills of South Dakota, and his struggle with weight gain from puberty despite being an avid mountain biker and competitive swimmer.

We discussed how he lost over 60 pounds and reduced his medications from six to one. This episode offers valuable tips and principles for anyone looking to improve their own health and fitness and for trainers aiming to help their clients achieve similar success.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

• (0:00:00) - Dr. Mike's Weight Loss Success Interview
• (0:13:56) - Nutrition Awareness and Protein Intake
• (0:26:15) - Empowering Clients Through Self-Navigation
• (0:29:48) - Personalized Journey to Sustainable Weight Loss
• (0:34:17) - Benefits of Simplified Exercise and Nutrition
• (0:38:36) - Daily Movement for Health and Productivity
• (0:50:31) - Debunking Myths About Creatine

Flex Diet Podcast Episodes You May Enjoy:

• Episode 209: How to achieve your fat loss goals while not overly restrictive: an interview with the author of “You Can’t Screw This Up,” Adam Bornstein
• Episode 244: Mindful Consumption and Exercise Insights with Jovi and Evita from Joviita Lifestyle

Get In Touch:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
• Email: https://miketnelson.com/contact-us/

Join me, Dr Mike T Nelson, on the Flex Diet Podcast for an engaging "Ask Me Anything" session where I address a wide range of listener questions accumulated over recent months. Listen in as I recount my visits to Dr. Jeremy Schmoe, a functional neurologist, to address my unique visual processing challenge.

I share insights on intermittent fasting and sauna safety. Drawing inspiration from Brad Pilon's Eat Stop Eat method, I discuss my preferred fasting approach for body composition and stress the importance of gradual adaptation. This episode also provides updates on my summer projects, including my collaboration with Coach Cal Dietz on the Triphasic II book and my upcoming book on metabolic flexibility with co-author Gianna.

For those interested in training and nutrition, particularly for perimenopausal women, I explore how individualized plans can address common challenges such as higher stress levels and lower aerobic capacity. The discussion also covers the benefits of exogenous ketones in managing hunger and energy levels. Lastly, I share my thoughts on using AI for writing and content creation, while addressing common gym pet peeves.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

• 00:47 Introduction to Ketone Esters
• 03:49 Functional Neurology
• 11:50 Intermittent Fasting Insights
• 14:04 Sauna Use and Fertility
• 15:41 Kiteboarding and Personal Records
• 19:30 Current Training Regimen
• 27:48 Training Schedule and Goals
• 28:47 Training Women in Perimenopause and Menopause
• 31:50 Exogenous Ketones and Their Benefits
• 35:39 Using AI for Content Creation
• 39:43 Gym Rules and Etiquette
• 44:52 Kambo Experience
• 50:23 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 241: A New Perspective on Brain Health with Dr. Shaun Kornfeld
• Episode 114: How To Be More Robust and Antifragile with Cold Water Immersion and Sauna: The Barbell Model of Phys Flex

Get In Touch:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
• Email: https://miketnelson.com/contact-us/

Join me, Dr Mike T Nelson, on the Flex Diet Podcast as I explore the pros and cons of GLP-1 agonists like Wagovi and Ozempic with Dr. Chris Morrissey, a fitness professional and general surgeon. Dr. Morrissey shares his unique insights on the benefits and potential risks of these medications, along with his top recommendations for optimizing results and mitigating risks.

We also discuss the challenges of training in extreme heat, sharing personal experiences and tips for acclimatization, and compare notes on how our bodies adapt to varying temperatures, with a preference for cold-weather training.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

• (0:00:00) - Medications and Training in the Heat
• (0:09:04) - Physician Training and GLP-1 Agonists
• (0:14:17) - Medications and Gallbladder Issues
• (0:22:52) - Appendicitis, Intestinal Issues, and Medications
• (0:35:30) - Risk and Consequences of Medications
• (0:40:25) - Potential Consequences of Weight-Loss Medications
• (0:52:22) - Monitoring Progress and Motivation Through Data
• (0:56:53) - Concerts and Music Talk

Flex Diet Podcast Episodes You May Enjoy:

• Episode 140: 3 Common Health Procedures You Need To Know About with Dr Chris Morrissey
• Episode 263: Lifestyle, Longevity, and the Future of GLP-1 Agonist Use in Wellness with Christa Rymal

Connect with Chris:

• Instagram: https://www.instagram.com/themorrisseymovement33/
• Website: https://www.m9maximumperformance.com/

Get In Touch:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
• Email: https://miketnelson.com/contact-us/