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Flex Diet Podcast

Flex Diet Podcast

De : Dr. Mike T Nelson
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 Dr. Mike T Nelson gets geeky with the latest research and scientific findings in the fitness world. Visit www.flexdiet.com to get Flex Diet Certified and www.miketnelson.com for more geeky goodness.2020 - 2022 Extreme Human Performance, LLC Exercice et forme physique Fitness, alimentation et nutrition Hygiène et vie saine Science
Épisodes
  • Episode 383: Body Composition, Strength Training, and Sustainable Habits with Martin Silva

    Episode 383: Body Composition, Strength Training, and Sustainable Habits with Martin Silva
    May 5 2026
    In this episode of the Flex Diet Podcast, I’m on the road and sit down with strength coach Martin Silva to talk about how to improve body composition, performance, and long-term health, especially for high-achieving clients in the 35–60 range. We get into unlearning a lot of the nutrition beliefs people bring in, why I still like keeping nutrition simple, higher protein, fewer ultra-processed foods, and how short-term tracking can build awareness without becoming a crutch. Martin also walks through how he structures coaching check-ins, his own background going from bodybuilding and restriction to a more health and strength-focused approach, and what actually works in the real world. We also cover programming, including full body vs upper/lower splits, single-leg work, squat and deadlift variations (I’m a fan of the trap/hex bar here), mobility priming, and how to monitor technique even when coaching online. Plus, we dig into stress, sleep, managing distractions (your phone is probably not helping), and a few rapid-fire tips—including “never miss twice.” 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: 02:21 Body Comp Framework04:00 Nutrition Basics Protein07:01 Adherence Tracking Habits10:21 Check Ins Coaching System13:28 Mindset Lessons Reverse Diet15:01 Bodybuilding Backstory Shift18:14 Performance First Training20:47 Programming Frequency Splits25:15 Mastering Compound Lifts27:25 Squat Alternatives Single Leg28:47 Deadlift Hinge Progressions29:54 Hip Thrust Debate30:42 Hip Thrusts for Athletes31:30 Front Loaded Squat Options33:09 Single Leg Strength Focus34:18 Z Press and Pressing Variations36:05 Mobility and Priming37:57 Trap Bar Deadlift Preference39:27 Stress and Sleep Routines43:03 Phone Distraction Strategies46:48 Four Tips for Body Comp51:52 Mindset Never Miss Twice52:43 Where to Find Martin53:26 Wrap Up and Disclaimers Flex Diet Podcasts you may enjoy: Episode 365: Carb Cycling for Performance and Body Comp with Jon Heck YouTube: https://www.youtube.com/watch?v=19VSFiYWhVwEpisode 358: Navigating Body Composition, Weight Loss & Real-World Coaching with Aram Grigorian YouTube: https://www.youtube.com/watch?v=f5NryXdButk&t=1s Connect with Martin: Instagram: https://www.instagram.com/martinsilvafitness/Website: https://optimiseyourbody.transistor.fm/YouTube: https://www.youtube.com/@Martinsilvafitness Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    56 min
  • Episode 382: Creatine for Muscle, Bone, Brain & Longevity (Plus Caffeine, Dosing, and Safety) with Dr. Darren Candow

    Episode 382: Creatine for Muscle, Bone, Brain & Longevity (Plus Caffeine, Dosing, and Safety) with Dr. Darren Candow
    Apr 29 2026
    In this episode of the Flex Diet Podcast, I sit down with creatine researcher Dr. Darren Candow from the University of Regina to break down what the research actually says about creatine for muscle, performance, and body composition—plus the newer interest in brain health, aging, and longevity. We dig into practical dosing (including higher-dose ideas for bone and brain), why timing probably doesn’t matter much, and what the data shows on safety, side effects, and common myths like hair loss. We also talk about creatine in special contexts like sleep deprivation, jet lag, concussion/TBI potential, and vegan or low-creatine diets, along with how caffeine might (or might not) interfere. If you want an evidence-based, real-world guide to creatine, this one’s for you. 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: 04:00 How Candow Started Creatine06:10 Glutamine Reality Check07:17 Top Supplements Today08:23 NAD Hype vs Evidence11:36 Creatine Dosing and Timing15:06 Brain Uptake and Sleep Loss18:17 Safety Diet and Essentiality21:49 Harris Studies and Dose Ranges24:30 Creatine for Concussion Prevention26:31 High Dose Game Prep27:12 Creatine Beyond Sports29:16 Soccer Cognition Hits31:38 Caffeine Creatine Myth35:11 Caffeine Dosing Timing37:32 Creatine Bone Findings39:22 Bone Research Reality43:39 Heart Health Potential44:20 Creatine Forms Hype46:30 Future Creatine Research47:51 Wrap Up Resources48:37 Conference Manual Plug51:29 Medical Disclaimer Outro Flex Diet Podcasts you may enjoy: Episode 351: Brain Rehab that Works: Tools for Concussions and Migraines with Dr. Ayla Wolf YouTube: https://www.youtube.com/watch?v=DUcFEjpj8mAEpisode 318: Could GAA be the Next Creatine with Dr. Guillermo Escalante YouTube: https://www.youtube.com/watch?v=MTlU7RLnEhg Connect with Dr Candow: Instagram: https://www.instagram.com/dr.darrencandowWebsite: https://creatineforhealth.com/prof-darren-candow-phd Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    53 min
  • Episode 381: PhysFlex Cert Closing Tonight: Eustress vs Distress, the 4 Pillars, and Applying Recovery Tools the Right Way

    Episode 381: PhysFlex Cert Closing Tonight: Eustress vs Distress, the 4 Pillars, and Applying Recovery Tools the Right Way
    Apr 27 2026

    In this short Flex Diet Podcast episode, I share a reminder that the PhysFlex Surge enrollment closes Monday, April 27, 2026 at midnight PST, and I give more context on what’s inside the PhysFlex Certification. I explain how Level 1 (Flex Diet Cert) covers nutrition and recovery basics, while Level 2 (Physiologic Flexibility) focuses on becoming more robust and resilient by improving the four pillars of homeostatic regulation: temperature, pH, fuels (including ketones), and air (managing oxygen and CO2).

    I walk through my eustress vs distress model, why most interventions work better with lower intensity and higher frequency, and how misapplying tools like cold immersion, sauna, or breathing methods can backfire without the right context.

    Episode Sponsor:

    • Physiologic Flexibility Certification: https://physiologic.miketnelson.com/sales

    Available now:

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

    Episode Chapters:

    • 00:17 PhysFlex Surge Deadline
    • 01:10 Who the Cert Is For
    • 01:55 Four Pillars Overview
    • 02:31 Time Cost and Zone 2
    • 03:16 Sauna and Cold Progression
    • 04:16 Eustress Versus Distress
    • 05:01 Training Frequency Principles
    • 07:43 Course Structure Breakdown
    • 08:30 Research Meets Application
    • 09:29 Context Matters Example
    • 12:32 When Interventions Backfire
    • 14:29 Wrap Up and Reminder
    • 15:12 Medical Disclaimer

    Get In Touch with Dr Mike:

    • Instagram: https://www.instagram.com/drmiketnelson/
    • YouTube: https://www.youtube.com/@flexdietcert
    • Email: Miketnelson.com/contact-us
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    16 min
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