Episode 255: Mastering Physiologic Flexibility for Peak Recovery and Performance: Phys Flex Certification Opens Today

Join me, Dr. Mike T Nelson, and my guest, Ashley VanHouten, as we dive into the intricacies of women's health and fitness in this latest installment of the Flex Diet Podcast. We discuss goal setting and the delicate balance between achieving optimal body composition and embracing a healthy lifestyle. Ashley brings her expertise to the table, sharing insights on how living by the ocean has influenced her fitness routines and overall well-being. Listen in as we talk about how to structure training and nutrition programs specifically tailored to support longevity, lean body mass gains, and fat loss.Sponsors:Check out Ashleigh's top 4 action items for women to improve their body composition:  https://miketnelson.com/flex4.Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%Flex Diet Certification to open June 17, 2024: https://flexdiet.com/Episode Chapters:(0:00:00) - Women's Health and Fitness Discussion(0:12:20) - The Importance of Movement and Fitness(0:20:36) - Fitness Consistency and Aging Concerns(0:32:23) - Mindset Shift in Fitness and Nutrition(0:36:47) - Prioritizing Health and Fitness Goals(0:48:36) - Post-Competition Nutrition and Psychology(0:57:04) - Empowering Fitness Education and Programs(1:03:09) - Setting Goals and Achieving SuccessEpisodes You May Enjoy:Episode 158: Extreme Diets in Fitness - From Carnivore to Keto - How to Find What's Right for You: An interview with author Ashleigh VanHoutenEpisode 111: My Plant Medicine Experience w Ayahuasca and Kambo in Costa RicaConnect with Ashleigh VanHouten:Ashleigh's Instagram: https://www.instagram.com/themusclemaven/Website:  https://ashleighvanhouten.com/It Takes Guts: https://ashleighvanhouten.com/pages/bookMuscle Maven Radio: https://podcasts.apple.com/us/podcast/muscle-science-for-women/id592596408Get In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

On this episode of the Flex Diet Podcast, we unlock the transformative power of flow states with insights from the remarkable Brandon Day. We navigate the challenge-skills balance and reveal how to transform everyday tasks into peak experiences. Our discussion peels back the layers of this mysterious optimal state of consciousness, where everything just 'clicks,' and performance soars. From the significance of time dilation and the neuroscience of alpha and theta brainwave patterns to practical tips for harnessing this state in your life, we cover it all. Whether you're a coach, athlete, or anyone looking to enrich your daily experience, this episode is a treasure trove of valuable strategies.Sponsors:Check out Brandon's top 4 tips for finding flow more often:  https://miketnelson.com/flex4.Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%Flex Diet Certification to open June 17, 2024: https://flexdiet.com/Episode Chapters:(0:00:00) - Flow State(0:08:12) - Characteristics and Neuroscience of Flow State(0:20:57) - Exploring Flow in Extreme Sports(0:31:30) - The Power of Flow States(0:38:01) - Finding Flow(0:46:28) - Finding Flow and Rhythm in ActivitiesEpisodes You May Enjoy:Episode 224: Mastering Sports Psychology for Gym Success with Mona PretoriusEpisode 167: The Psychological Benefit of Learning to Do Hard Things with Akshay Nanavati of FearvanaConnect with Brandon Day:Beat Burnout: https://neuroflowcoaching.com/2024-burnout-replayFlow Cycle + Neuro Training: https://www.neuroflowcoaching.com/2024-flow-cycle-replayDownload Brandon's 6 non-negotiables: https://neuroflowcoaching.com/Instagram: https://www.instagram.com/neuroflowcoaching/Facebook: https://www.facebook.com/neuroflowlive/Get In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

Join me on the Flex Diet Podcast this week as Dr. Phil Batterson and I unpack the critical role of aerobic fitness in sculpting your physique. Discover how enhancing your aerobic base can not only boost muscle strength and cut down fat but also significantly improve recovery times and stress management. Listen in as we explore a case study that demonstrates the transformative power of aerobic training for a lifter's rowing performance. For those wondering how to hit the sweet spot of VO2 max without veering into the territory of endurance specialization, stick around for expert insights tailored for the "average meathead."Sponsors:Check out Phil's optimal VO2 max recommendation for recovery and longevity:  https://miketnelson.com/flex4.Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%Flex Diet Certification to open June 17, 2024: https://flexdiet.com/Episode Chapters:(0:00:00) - Improving Body Composition With Aerobic Fitness(0:06:09) - Conflicts of Interest in Training Industry(0:13:19) - Navigating Biases and Marketing Strategies(0:18:32) - Creating and Selling Online Courses(0:30:45) - Podcasters Discuss Human Development and Physiology(0:42:31) - Maximizing Adaptation With Minimal Training(0:48:31) - Aging and Fitness Resilience(1:01:02) - Confusion and Solutions in Health Recommendations(1:04:14) - Importance of Sub Max Testing(1:14:44) - Optimizing Training Programs for Athletes(1:21:30) - Performance Testing and Fitness Measurement(1:31:52) - Training Zones and Heart Rate Drift(1:45:00) - Maximizing VO2 Max Training Effectiveness(1:51:07) - Training Principles and Performance Optimization(1:56:08) - Tracking Fitness Progress Without Daily Testing(1:59:11) - Sports Physiological Testing and AnalysisEpisodes You May Enjoy:Episode 138: Why Everyone Benefits from Aerobic Training - Even MeatheadsGuest Podcast: How to Build a Killer Cardiovascular System w/Dr. Mike T Nelson, Anders Varner, Doug Larson and Travis MashFind Dr Phil Batterson:Instagram: https://www.instagram.com/criticalo2/Get In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

Join me, Dr. Mike T Nelson, as we explore the fascinating world of GLP-1 agonists like Wegovy with diabetes education expert Christa Rymal. We discuss the nuances of these weight loss drugs, their benefits, and potential drawbacks, especially in relation to diabetes management and off-label uses.Christa's insights provide a deeper understanding of how these medications work beyond glucose control, their impact on appetite, and the critical need for monitoring in prescribed use. We also contemplate the future of health and wellness models that might integrate these drugs and the significant role fitness professionals can play in this evolving landscape.Sponsors:Tecton exogenous ketone drink: https://tectonlife.com/ DRMIKE to save 20%Flex Diet Certification - sign up to be notified when the course opens.Episode Chapters:(0:00:00) - Weight Loss Drugs(0:11:18) - Impact of GLP-1s on Health(0:20:51) - The Impact of Obesity and Medication(0:34:18) - Mitigating Lean Muscle Mass Loss(0:46:25) - Challenges of Healthy Habits in Society(0:50:40) - Weight Loss With GLP-1 and Lifestyle(0:59:41) - Exploring Weight Loss Alternatives and Strategies(1:07:07) - The Power of Movement in Health(1:10:45) - Aging, Health, and Longevity DiscussionEpisodes 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 173: High-Level Nutrition and Programming for Fat Loss: Dr. Pat Davidson with Dr. Mike T NelsonFind Christa:InstagramThe Points RetreatGet In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

Join me, Dr. Mike T Nelson, on the Flex Diet Podcast as I reconnect with my good friend and kettlebell virtuoso, Steve Cotter. Listen in as Steve and I reminisce about the early days of kettlebell training and how his dedication to this craft has evolved alongside the fitness industry. With a focus on longevity and peak performance, Steve's insights on the most effective kettlebell exercises are invaluable, whether you're aiming to enhance your body composition and athletic prowess or manage pain. Plus, discover how Steve, at the spry age of 54, embodies the principles he teaches through his own impressive fitness journey.Sponsors:For Steve's top 4 recommendations for longevity, go to https://miketnelson.com/flex4..Tecton: note- new link! https://tectonlife.com/ DRMIKE to save 20%Episode Chapters:(0:00:00) - Kettlebell Training With Steve Cotter(0:12:22) - Power Endurance Benefits of Kettlebells(0:15:32) - Benefits of Kettlebell Training(0:21:33) - Kettlebell Training for Bone Health(0:36:58) - Importance of Physical Education for Youth(0:45:11) - Embracing Discomfort for GrowthFind Steve:InstagramGet In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

Join me on the Flex Diet Podcast for a captivating discussion with Dr. Mike Malloy, where we unpack the significance of carbohydrates for elite athletes. Listen in as we debunk common myths about carbs being inherently fattening and instead highlight their crucial role in not just enhancing performance but also in improving body composition.Dr. Malloy brings the conversation to life with concrete examples from top CrossFit competitors, showing the impressive amounts of carbohydrates they consume and how this high intake supports their rigorous training and competitive success. Whether you're a coach or an athlete aiming to optimize your nutrition strategy, this talk sheds light on the surprising variability in dietary needs and offers valuable insights tailored for high-performance lifestyles.Sponsors:Get a Free Sample Pack of all LMNT Flavours with your first box at  http://drinklmnt.com/mikenelson (automatically applied at checkout)Episode Chapters:(0:00:00) - Athletes' Carbohydrate Needs and Performance(0:07:48) - Athlete Nutrition and Caloric Needs(0:14:51) - Caloric Needs and Macronutrient Calculation(0:28:23) - Understanding HRV and Athlete Performance(0:34:41) - Building Trust With Athletes Through Communication(0:40:01) - Navigating Expectations in Athletic Performance(0:49:31) - Nutrition for Elite Athletes(0:57:40) - Elite Athlete Training Physiology and NutritionEpisode you may enjoy:Episode 107: Peak Week: How to Look Lener by Manipulating Water, Carbs, Salt, and More with Guillermo EscalanteEpisode 206: Advanced Recovery Tactics  and More: An Interview with elite athlete coach Justin KavanaughGet In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/ 

Join me, Dr. Mike T Nelson, as I welcome the incredibly knowledgeable Ben Brown to the Flex Diet Podcast. Listen in as Ben, a seasoned coach with dual master's degrees in clinical nutrition and exercise physiology, unpacks the secrets to running a thriving online nutrition and fitness business. We tackle everything from the challenge of breaking down scientific jargon into digestible advice for clients to the real-world costs of pursuing ambitious fitness goals. We also highlight the importance of setting realistic expectations and how we navigate the trade-offs of intense fitness regimes for sustainable health.Flex 4 Takeaways:For Ben's top 4 takeaways, go to https://miketnelson.com/flex4.Sponsors:Get a Free Sample Pack of all LMNT Flavours with your first box at  http://drinklmnt.com/mikenelson (automatically applied at checkout)Episode Chapters:(0:00:00) - Health and Fitness Coaching Insights(0:11:26) - Navigating the Challenges of Self-Employment(0:19:15) - Navigating Sacrifice and Realistic Expectations(0:29:59) - Client Success Through Realistic Goals(0:37:56) - Realistic Coaching for Long-Term Progress(0:46:28) - Nutrition and Fitness Coaching Insights(0:51:22) - The Evolution of Fitness CoachingEpisodes you may enjoy:Smart Nutrition Made Simple Podcast with Ben Brown: How to Use Stress to Our Benefit with Mike T. Nelson, PhDFlex Diet Podcast Episode 207: Driving client progress with effective nutrition and coaching: An interview with Aram GrigorianFlex Diet Podcast Episode 201: Coaching clients to look and feel their best: An interview with Lacey Dunn, R.D.Get In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

Join me, Dr Mike T Nelson, on this insightful journey as we navigate the often-overlooked business aspects of physical therapy and fitness training with Dr. Dan Pope. Together, we peel back the layers of crucial skills that extend beyond our technical expertise, such as marketing, communication, and managing an online presence. For those in the industry, this episode is a treasure trove of knowledge, covering everything from opening your own practice to mentoring the next generation of therapists.Sponsors:Get a Free Sample Pack of all LMNT Flavours with your first box at  http://drinklmnt.com/mikenelson (automatically applied at checkout)Friends of Mike, create an account and get 25% off your first order of Tecton: https://blog.tectonlife.com/ambassador/dr-mike-t-nelson/Episode Chapters:(0:00:00) - Business of Physical Therapy and Fitness(0:12:04) - Navigating Self-Help Books & Marketing(0:19:53) - Navigating Success in Fitness Industry(0:24:55) - Audience Size and Impact in Business(0:34:02) - Effective Email Marketing Strategies in Business(0:41:25) - Selling Strategies on Social Media(0:50:33) - The Power of Podcasting and Courses(0:56:23) - Marketing Strategies and Future Trends(1:01:44) - Course Creation and Sales Strategies(1:05:15) - Keys to Success in Online BusinessEpisodes you may enjoy:Episode 234: Navigating the Fitness Industry’s Business Landscape with Luka HocevarEpisode 216: Building a successful online fitness coaching business: An Interview with Aaron StrakerEpisode 197: The Ultimate Guide to Online Fitness Business Do’s and Don’ts – An Interview with Chris and Eric MartinezGet In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

In this episode, we dive into the complex world of protein—its impact on aging, sustainability, and diet patterns. We break down the science behind protein's recommended daily allowance, explore the environmental footprint of different protein sources, and debate the merits of plant versus animal proteins for muscle health. We also discuss the 'muscle full effect' and the urgent need for research into whole foods. Furthermore, we explore sustainable practices in food production, championing the use of alternative proteins and reducing waste, and wrap up on the needs of the aging and addresses muscle health.Sponsors:Get a Free Sample Pack of all LMNT Flavours with your first box at  http://drinklmnt.com/mikenelson (automatically applied at checkout)Friends of Mike, create an account and get 25% off your first order of Tecton: https://blog.tectonlife.com/ambassador/dr-mike-t-nelson/Episode Chapters:00:19 Special Guest Dr. Paul Morgan: A Deep Dive into Protein and Aging02:35 Sponsor Spotlight: LMNT Electrolyte Supplement05:19 Dr. Paul Morgan's Journey: From Sports Science to Protein Research09:12 The Complex World of Protein: Debates, Recommendations, and Social Media Challenges32:09 Navigating the Plant vs. Animal Protein Landscape42:30 The Complexities of Protein Nutrition and Aging42:57 Adapting Protein Intake for Travel and Exploration44:31 The Debate on Plant-Based Diets and Muscle Health46:18 Nutritional Considerations in Aging and Clinical Populations51:36 The Environmental Impact of Animal vs. Plant-Based Diets52:20 Exploring Sustainable Protein Sources and Global Nutrition01:06:16 The Future of Protein Nutrition: Whole Foods and Sustainability01:20:40 Closing Thoughts on Protein Nutrition and Environmental Sustainability(1:04:45) - Respiratory Training for Athletic Performance(1:16:14) - Improving Athletic Performance Through Breathing(1:30:06) - The Importance of Proper BreathingEpisodes you may enjoy:Episode 248: The Impact of High Protein Intake: A Scientific Deep Dive with Dr. Jorn TrommelenEpisode 238: Exploring Muscle Protein, Testosterone, and Exercise with Dr. David ChurchS2 Ep 16: Protein, Metabolism and Research: Interview with Eric Williamson from Unlocked FitnessGet In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

Welcome to the Flex Diet Podcast, where we dive deep into the realms of nutrition and recovery strategies to enhance performance and health. I'm your host, Dr. Mike T. Nelson. In today's episode, I'm tackling the chilling topic of cold water immersion and its impact on muscle mass and athletic performance. This discussion is sparked by the common debate surrounding the use of cold therapy in training regimens—does it aid in recovery, or could it potentially hinder your gains?This episode is especially timely as we wrap up enrollment for the Physiologic Flexibility Certification. For those interested in nuanced approaches to recovery, performance, and health, this conversation will shed light on how to incorporate recovery strategies like cold water immersion effectively into your regimen, considering your specific goals, be they hypertrophy or peak performance.Sponsors:Enroll in the Physiological Flexibility Certification March 18 - March 25: https://miket.me/PFC-pod.After March 25, join the waitlist: www.physiologicflexibility.comSee discounts for all the products I use and recommend: https://miketnelson.com/faves/Get a Free Sample Pack of all LMNT Flavours with your first box at  http://drinklmnt.com/mikenelson (automatically applied at checkout)Friends of Mike, create an account and get 25% off your first order of Tecton: https://blog.tectonlife.com/ambassador/dr-mike-t-nelson/References:Fuchs CJ, Kouw IWK, Churchward-Venne TA, Smeets JSJ, Senden JM, Lichtenbelt WDVM, Verdijk LB, van Loon LJC. Postexercise cooling impairs muscle protein synthesis rates in recreational athletes. J Physiol. 2020 Feb;598(4):755-772. doi: 10.1113/JP278996. Epub 2019 Dec 29.Horgan BG, Halson SL, Drinkwater EJ, West NP, Tee N, Alcock RD, Chapman DW, Haff GG. No effect of repeated post-resistance exercise cold or hot water immersion on in-season body composition and performance responses in academy rugby players: a randomised controlled cross-over design. Eur J Appl Physiol. 2023 Feb;123(2):351-359. doi: 10.1007/s00421-022-05075-2. Epub 2022 Oct 25.Get In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/