Flex Diet Podcast

Episode 364: Does Cold Water Hurt Your Gains? The Science with Dr. Cas Fuchs

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. Fuchs03:05 Research on Cold Water Immersion04:39 Mechanisms and Effects of Cooling on Muscle Recovery12:08 Long-Term Effects of Cold Water Immersion24:01 Comparing Cooling and Heating Protocols32:35 Placebo Effects and Practical Applications37:57 Debunking Cold Water Immersion for Fat Loss41:01 Exploring the Effects of Cold Water Immersion on Endurance41:50 The Role of Temperature in Muscle Physiology42:40 Practical Applications of Cold Water Immersion44:43 The Myth of Cooling Devices for Performance Enhancement48:37 Pre-Exercise Cold Water Immersion: Benefits and Drawbacks50:58 Glycogen Resynthesis and Carbohydrate Types01:02:50 Recent Research on Breakfast and Liver Glycogen01:06:13 Upcoming Studies and Bodybuilder Research01:09:10 Cold Water Immersion Tips for Gym Goers01:10:40 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 JacksonYouTube: https://youtu.be/3UfPcOJdmIA?si=Vu4FT12Z5gd4JXkxEpisode 344: Metabolic Adaptations, Lactate, and Training Smarter with Dr. Phil BattersonYouTube: https://youtu.be/PPZyO1nxSPA?si=7BjCBIQBbs7srclyConnect with Cas:Instagram: https://www.instagram.com/casfuchsLinkedIn: https://www.linkedin.com/in/casfuchsGet In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

Episode 363: Hypertrophy Training That Actually Works with Ben Mayfield-Smith

Welcome back to the Flex Diet Podcast! I'm your host, Dr. Mike Nelson. Today, we're diving deep into hypertrophy training with my buddy from down under, Ben Mayfield Smith. We cover a wide range of topics, including his contest prep, hypertrophy techniques, volume and frequency, stretch-based hypertrophy, and even the underrated belt squat for building muscle.Ben shares insights on how to apply different training methods effectively to client coaching. We also discuss the importance of psychological preparation in bodybuilding and sustainable training practices.Whether you're curious about aerobic capacity's role in hypertrophy or looking for tips on evidence-based muscle growth strategies, this podcast has it all. Make sure to check out Ben's work at Matter Athletica and his Instagram for more amazing content.Sponsors:LMNT electrolyte drink mix: miketnelsonlmnt.comFitness Insider Newsletter: https://miketnelson.com/Rogue: https://www.roguefitness.com/Available now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:05:00 Ben's Contest Prep Journey06:01 Training Strategies and Techniques13:34 Debating Training Methods and Research28:37 Practical Application of Hypertrophy Research41:21 Stretch-Based Hypertrophy and Training Order42:10 Volume and Load Considerations44:30 Specificity in Training Programs46:49 Lengthened Partials and Exercise Order49:25 Rep Schemes and Muscle Group Responses01:00:01 Secondary Factors in Hypertrophy01:08:54 Single Leg Stability and Heavy Loads01:15:44 Conclusion and Final Thoughts Flex Diet Podcast Episodes You May Enjoy:Episode 328: Grit Gains: Building Mental Toughness and Resilience in Training with Ben Mayfield SmithYouTube: https://youtu.be/SsgZ1Tg_gro?si=YsCU0OeGORLW-hMREpisode 293: Optimizing Athletic Performance with Ben Mayfield-SmithYouTube: https://youtu.be/ufLeOox6-ys?si=nGhXE1eGIiS2aAouConnect with Ben:Instagram: @ben_mayfield_smith_Website: www.matterathletica.comGet In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

Episode 362: Beetroot, Blood Flow, and Freaks of Physiology with Dr. Eric Trexler

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/drmiketnelsonEpisode Chapters:05:01 Diving into Beet Root and Nitrate Research05:58 Mechanisms and Effects of Nitrate Supplements10:14 Challenges and Insights in Supplement Research34:19 Elite Athletes and Physiological Variability43:16 Debating the Value of Outliers in Research44:38 The Importance of Studying Rare Genetic Conditions45:46 Challenges in Grant Writing for Rare Conditions47:39 Blood Flow and Muscle Performance49:14 The Science Behind Muscle Pumps and Hypertrophy56:09 Energy Expenditure and Physical Activity58:02 The Non-Linear Relationship Between Activity and Energy Intake01:01:28 Exercise, Appetite, and Weight Management01:14:19 Balancing Cardio and Strength Training for Optimal Health01:21:14 Closing Remarks and Resources Episodes You Might Enjoy:Episode 352: Dr. Dan Pardi on Stem Cells, Supplements, and the Future of Health with QualiaYouTube: https://youtu.be/8EZcHy_7wK8?si=aNGzT-abP9xbc6yUEpisode 343: Fueling the Corporate Athlete: Stress, Supplements & Performance with Dan HunterYouTube: https://youtu.be/0ek4XSs62RQ?si=czR_7q96jJDqXzcFConnect with Eric:Instagram: https://www.instagram.com/trexlerfitnessGet In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

Episode 361: Maximizing Athletic Performance and Recovery with Dr. Jeremy Bettle

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/rogueBeyond Power Voltra 1: https://www.beyond-power.com/michael13Fitness Insider Newsletter: https://miketnelson.com/Episode Chapters:05:26 Discussion Kickoff: Injury Prevention and Load Management06:10 High Ankle Sprains in Professional Sports15:07 Load Management Strategies and Challenges38:11 Eccentric Training and Injury Prevention46:23 Muscular vs. Soft Tissue Injuries in Athletes47:49 Importance of Plyometric Work in Injury Prevention51:43 Isometric Exercises and Their Benefits58:12 Recovery Strategies and Their Effectiveness01:08:02 The Role of Communication in Team Sports01:15:55 Systematizing Athlete Routines for Optimal Performance01:22:52 Conclusion and Final Thoughts Episodes You Might Enjoy:Episode 314: Unlocking Performance & Recovery: IV Therapies & Hyperbaric Oxygen Therapy with Jordyn PayneYouTube: https://youtu.be/qnJHcepDx1c?si=aTlDcFS6D77jq49DEpisode 325: The Uncommon Science of Cold: Brown Fat, Resilience & Recovery with Dr. Thomas SeagerYouTube: https://youtu.be/5ycoVRnLTuY?si=m-pgtYkkMcQhPUXJConnect with Jeremy:Vitality Collective: https://vitality-collective.com/Instagram: https://www.instagram.com/VitalityCollectivePerformanceGet In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

Episode 360: Exploring Aerobic Development & Concurrent Training with Jason Brown

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/rogueBeyond Power Voltra 1: https://www.beyond-power.com/michael13Meathead Cardio Course Level 1: Aerobic System https://miket.me/cardioFitness Insider Newsletter: https://miketnelson.com/Episode Chapters:04:26 Jason Brown Introduction and Background04:58 Transition to Online Training07:16 Challenges and Adaptations in Online Coaching15:01 Assessment and Customization in Training19:46 Importance of Aerobic Conditioning21:38 Heart Rate Monitoring and Technology32:36 Debunking Myths and Misconceptions40:13 Personal Training Evolution40:29 Aerobic Training Benefits40:56 Training Philosophy and Methods41:54 Zone Two Training Debate43:23 Stress and Training Adaptations44:24 Creative Conditioning Approaches57:02 Concurrent Training Insights01:04:26 Programming and Practical Experience01:14:36 Final Thoughts and RecommendationsEpisodes You Might Enjoy:Episode 326: Row Hard, Breathe Easy: Boosting Aerobic Capacity with Dr. Kenneth JayYouTube: https://youtu.be/hpvKokMBRv4?si=sL-dFZ2reY_W5RWVEpisode 335: Grip, Guts & Gas Tanks: Aerobic Training for Meatheads with Levi EarlYouTube: https://youtu.be/S13JxU57-sk?si=phRGaQSaN0SnXnsOConnect with Jason:Website: https://www.jasonbrowncoaching.com/YouTube: https://www.youtube.com/@jasonbrowncoachingInstagram: https://www.instagram.com/jasonbrowncoachingGet In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/