Episode 348: Training Physiologic Flexibility with Dr. Mikki Williden

In this episode of the Flex Diet Podcast, I sit down with my good friend Dr. Dan Pardi for a deep dive into all things health, longevity, and cognitive performance. We get into the science of stem cells and aging, the real benefits (and limits) of popular supplements, and how nootropics like Ritalin and Modafinil actually work—or don’t—in the real world.We also talk about how to integrate training and movement into insanely busy lives, the psychology of health behavior, and why being flexible in your approach (not just in your hamstrings) is key to long-term success.This episode is brought to you by Quaia Life, where Dan’s doing some fascinating work on cutting-edge supplements designed to optimize health and performance. They’re offering listeners 15% off their products, which you can grab through the link in the show notes.If you want a mix of actionable tips, science-backed insights, and a peek behind the curtain of how top researchers think about performance and aging, you’ll definitely want to tune in.Sponsors:Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8Qualia: https://qualialife.com/drmike15Coupon Code: DRMIKE15 (listeners get an additional 15% off any Qualia order)Available now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:01:51 Science Communication and Cognitive Performance02:43 Sponsorship and Product Endorsement04:54 The Importance of Flexibility in Training06:39 Integrative and Opportunistic Training15:50 The Psychology of Health and Performance24:12 Quality of Life and Nootropics31:12 Understanding Cognitive Enhancement44:30 Modafinil and Its Effects50:50 Exploring the Benefits and Downsides of a New Drug51:22 Mechanisms and Effects of the Drug52:42 Hallmarks of Aging and Their Impact58:07 Understanding Stem Cells and Their Functions01:01:52 Formulating a Stem Cell Supplement01:10:18 Sequencing Protocols for Optimal Health01:15:13 Challenges and Research in the Supplement Industry01:23:33 Final Thoughts and Recommendations01:34:29 Podcast Conclusion and Disclaimers Flex Diet Podcasts You May Enjoy: Episode 263: Lifestyle, Longevity, and the Future of GLP-1 Agonist Use in Wellness with Christa RymalYouTube: https://youtu.be/SlALIb74KvMEpisode 165: Health, Sports Performance and Longevity Medicine: Dr Rick Cohen with Dr. Mike T NelsonYouTube: https://youtu.be/bYk_wzBJzJYConnect with Dr Pardi:Qualia: https://www.qualialife.com/Instagram: https://www.instagram.com/dan_pardiGet In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

In this episode of the Flex Diet Podcast, I’m joined by Dr. Eila Wolf, who specializes in functional neurology and Chinese medicine. We dig into how these fields come together to help people dealing with concussions, migraines, and chronic pain — and why traditional approaches often fall short.Dr. Wolf walks us through the science behind her methods, including how acupuncture, vestibular work, and eye movement assessments can reveal what’s really going on in the brain after an injury. We also talk about her new book, The Concussion Breakthrough, and how it’s helping patients who’ve been struggling with long-term symptoms finally find a path forward.If you want a deeper understanding of how the brain heals — and how functional neurology can help you or someone you know recover faster and more completely — you’ll get a ton out of this conversation.Sponsors:Beyond Power Voltra 1: https://www.beyond-power.com/michael13Tecton Ketone Esters: https://tectonketones.comAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:00:46 Exploring Functional Neurology01:23 Concussions and Eye Movements02:09 Dr. Wolf’s Book and Newsletter02:42 Starting the Conversation02:49 Dr. Wolf’s Lecture at Northwestern03:40 Better PowerPoint Presentation Tips04:29 Challenges of Creating New Talks05:57 AI in Research and Presentation07:22 Cadaver Lab Experience in Toronto09:07 Acupuncture and Anatomical Research09:54 History and Acceptance of Chinese Medicine11:47 Skepticism and Evidence in Acupuncture13:41 Research Design Challenges17:18 Innovative Acupuncture Studies21:34 Psychedelics and Research23:15 Dr. Wolf’s Journey into Acupuncture27:08 Favorite Herbs and Their Benefits29:16 Introduction to Functional Neurology33:18 Case Studies and Clinical Insights35:59 Sensory Tricks for Migraines38:13 Mechanisms Behind Sensory Tricks39:32 Light Sensitivity and the Midbrain40:45 Personal Experience with a Health App41:31 Understanding Light Sensitivity42:59 Case Study: Pupil Response and Eye Pain44:09 Eye Movements & Concussion Diagnosis47:06 Gaze Stability and Neurological Insights52:19 The Concussion Breakthrough Book55:45 Complex Cases in Functional Neurology01:04:27 Visual + Vestibular Integration01:14:55 Final Thoughts and Resources Flex Diet Podcasts You May Enjoy: Episode 132: The Effects of Creatine Supplements on Brain Function, Concussion, and Sports Performance with Dr Eric RawsonYouTube: https://youtu.be/g7f8yHNlawU Episode 311: Maximizing Athletic Performance with Neurology: Insights from Dr. Dylan SeeleyYouTube: https://www.youtube.com/watch?v=bnuYQ-GJ6toConnect with Dr Wolf:The Concussion Breakthrough: https://www.amazon.com/Concussion-Breakthrough-Discover-Missing-Recovery/dp/B0FDBLVDVHWebsite: https://www.acupunctureneurology.com/Instagram: https://www.instagram.com/ayla_wolf354Get In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

In this episode of the Flex Diet Podcast, I’m joined by Erin Silver Lee, the CEO of Flow Neuroscience. We dig into some seriously cool stuff — including Flow’s recent acquisition of the Halo device, which uses non-invasive brain stimulation (TDCS) to boost both athletic and mental performance.Erin and I talk about how this tech works, what the current research says, and how it’s being applied to improve focus, sleep, neuroplasticity, and overall brain health. We also get into the real-world side of things — from navigating FDA regulations to running clinical trials and shaping the future of personalized brain optimization.If you’re curious about where neuroscience meets performance — and how safe, evidence-based brain stimulation might fit into the next generation of recovery and training tools — you’ll want to check this one out.Sponsors:Beyond Power Voltra 1: https://www.beyond-power.com/michael13Tecton Ketone Esters: https://tectonketones.comAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:00:38 Background on Halo Device and Flow Neuroscience01:50 Acquisition and Technology Insights02:09 FDA Regulation and Consumer Approval06:02 New Device Focus and User Benefits07:29 Device Design and Usage08:45 Impact on Sleep and Mental Performance16:17 Personalization and Future Developments26:06 Focus and Concentration Benefits29:33 Navigating FDA Regulations30:35 Depression Treatment Success in Europe30:51 Challenges with Regulatory Approval31:50 Real-World Success and Halo Product Launch33:23 Navigating FDA Approval and Bias42:45 Clinical Trials and Expanding Indications51:25 Brain Health and Personal Practices55:33 Podcast Conclusion and Listener Information Flex Diet Podcasts You May Enjoy: Episode 346: From Navy SEAL to Neuroscience: Dr. Blaine Lints on Ibogaine and PerformanceYouTube: https://youtu.be/8UNGgyqBWm0 Episode 241: A New Perspective on Brain Health with Dr. Shaun KornfeldYouTube: https://youtu.be/1HcgPp6Wz7QConnect with Flow Neuroscience:Website: https://www.haloneuroscience.com/Facebook: https://www.facebook.com/halo.neuroscienceYouTube: https://www.youtube.com/@HaloNeuroscienceLinkedIn: https://www.linkedin.com/company/halo-neuroscience/Instagram: https://www.instagram.com/halo.neuro/Get In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

In this episode of the Flex Diet Podcast, I dive into practical ways to boost muscle growth, enhance performance, and improve body composition — all within a flexible, health-focused framework.I also talk about my Physiologic Flexibility Certification, which is closing for enrollment soon, and unpack key concepts like Human Dynamic Range (HDR) and cross-adaptation. HDR is all about building a wider physiological range — the ability to handle more stress and recover faster — while cross-adaptation looks at how training one system (like heat or hypoxia) can improve others.Plus, I dig into new research and share actionable strategies you can use right now to strengthen your cardiovascular and respiratory systems.Sponsors:Physiologic Flexibility Certification Course open Monday, Oct. 13 to Monday, Oct. 20: https://miketnelsons.samcart.com/products/physflex/Instagram: https://www.instagram.com/drmiketnelson/Triphasic 2 book now available!Go to https://triphasic2.com/Episode Chapters:00:20 Important Announcement: Physiologic Flexibility Certification01:57 Key Concepts in Physiologic Flexibility02:14 Human Dynamic Range Explained06:01 Cross Adaptation: Heat and Hypoxia08:24 Research Studies and Findings20:33 Practical Applications and Protocols24:32 Conclusion and Certification Details28:21 Disclaimer and Final NotesGet In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

In this episode, I’m sharing a special rebroadcast of my chat with Dr. Mikki Williden all about physiologic flexibility, including how to train your body to handle stress and adapt better. We cover metabolic flexibility, heat and cold exposure, sauna and cold therapy, lactate and buffering systems, plus CO₂ and O₂ tolerance. You’ll learn how these systems connect to boost performance, recovery, and body composition in a healthy, sustainable way.Sponsor:Physiologic Flexibility Certification Course open Monday, Oct. 13 to Monday, Oct. 20: https://miketnelsons.samcart.com/products/physflex/Triphasic 2 book now available!Go to https://triphasic2.com/Episode Chapters:01:39 Introduction by Dr. Mikki Williden02:43 Dr. Mike T. Nelson's Background06:53 Discussion on Metabolic and Physiologic Flexibility15:09 Personal Experiences and Experiments16:28 Cold Exposure and Its Effects25:28 Heat Exposure and Adaptation31:36 Psychological Benefits of Cold Exposure34:31 Practical Recommendations for Cold and Heat Exposure39:52 Understanding pH Balance and Acid Tolerance41:52 Understanding Lactate and Its Role in Exercise43:19 Buffering Systems and Supplements49:11 High-Intensity Interval Training (HIIT) Insights53:02 Breathing Techniques and CO2 Tolerance57:44 Altitude Training and Oxygen Regulation01:06:34 Metabolic Flexibility and Ketones01:14:39 Conclusion and Final ThoughtsGet In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

In this episode, I break down my Physiologic Flexibility Certification — an advanced course designed to help you build a more adaptable, resilient body. I’ll walk you through the four key pillars of human performance: temperature regulation, pH balance, fuel use, and air/CO₂ control. You’ll hear how this cert expands on my Flex Diet Certification to improve recovery, strength, and overall health using practical strategies and modern wearable tech. Enrollment is open October 13–20, 2025.Sponsor:Physiologic Flexibility Certification Course open Monday, Oct. 13 to Monday, Oct. 20: https://miketnelsons.samcart.com/products/physflex/Triphasic 2 book now available!Go to https://triphasic2.com/Episode Chapters:01:09 Metabolic Flexibility vs. Physiologic Flexibility02:42 Four Pillars of Physiologic Flexibility06:07 Deep Dive into Temperature Regulation07:19 Understanding pH and Buffering Systems09:35 Fuel Systems: Carbohydrates and Ketones11:58 Air and CO2 Regulation15:06 Practical Applications and Technology30:26 Conclusion and Certification DetailsGet In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

In this episode of the Flex Diet Podcast, I chat with Dr. Blaine Lints, a former Navy SEAL and performance physiologist, about boosting performance, muscle, and resilience through flexible strategies. We dig into his research on ketones, caffeine, and theacrine, plus his work using Ibogaine for TBI recovery. I also break down how physiologic flexibility ties it all together for next-level performance and recovery.If you’re into cutting-edge performance science, brain optimization, or just want to hear two nerds talk physiology and Navy SEAL mental toughness, this one’s for you.Sponsors:Beyond Power Voltra 1: https://www.beyond-power.com/michael13Tecton Ketone Esters: https://tectonketones.comAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:07:30 Interview with Dr. Blaine Lints Begins08:20 Research on Caffeine and Theacrine22:12 Dr. Lints' Ironman Journey34:23 Exploring Ketones and Heat Stress52:56 Exploring Ketone Esters and Their Benefits53:52 Personal Experiences with Ketone Dosages55:28 Research Insights on Ketone Mono Esters57:34 Ibogaine Study for Special Operators01:00:12 Personal Journey with Ibogaine Treatment01:04:23 Potential of Psychedelic Medicines01:10:26 Safety and Legality of Psychedelic Treatments01:18:56 Future of Psychedelic Research and Applications01:26:32 Conclusion and Final ThoughtsFlex Diet Podcasts You May Enjoy: Episode 311: Maximizing Athletic Performance with Neurology: Insights from Dr. Dylan SeeleyYouTube: https://youtu.be/bnuYQ-GJ6to. Episode 167: The Physiologic and Psychologic Benefit of Doing Hard Things: Akshay Nanavati of Fearvana with Dr Mike T NelsonYouTube: https://youtu.be/G_iFVGHZSEsConnect with Blaine:Instagram: https://www.instagram.com/blaineketsGet In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

In this episode of the Flex Diet Podcast, I’m diving headfirst into the science of sleep with two heavy hitters—Dr. J Wiles and Dr. Jeff Dermer from Absolute Rest.We cover it all: why sleep is such a big deal from an evolutionary standpoint, how your modern lifestyle is probably trashing it, and what you can actually do to fix it. We dig into behavioral changes, the role of wearables versus legit lab sleep studies, and practical, no-BS strategies to get better shut-eye.Jay Wiles and Jeremy Durmer break down Absolute Rest’s comprehensive approach, examining the psychological, physiological, and environmental factors that influence sleep. Translation: it’s not just “buy a new pillow and call it good.”We also get into the fun stuff like caffeine, nicotine, and alcohol—how they mess with your recovery and performance—and why making small behavioral shifts and value-based choices can keep your sleep dialed in for the long haul.If you’ve ever wondered how to stop treating sleep like an optional side quest and instead make it one of your biggest performance enhancers, this one’s for you.Sponsors:LMNT electrolyte drink mix: https://drinklmnt.com/Get my free magnesium guide: https://miket.me/magAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:06:13 The Importance of Sleep: Evolutionary and Scientific Perspectives11:40 Sleep Deprivation Studies and Their Implications16:54 Unihemispheric Sleep: Can Humans Do It?25:00 Personalized Sleep Needs and Efficiency36:44 Personalized Sleep Assessment37:28 Subjective Experience in Sleep Quality38:20 Comprehensive Sleep Testing38:58 Autonomic Sleep Testing Explained39:32 Behavioral and Psychological Factors41:29 Polysomnography and Its Evolution47:23 Home Sleep Testing Innovations48:14 Cardiopulmonary Coupling and Sleep Quality56:35 Heart Rate Variability and Sleep01:06:44 Behavior Change and Value Systems01:13:50 Struggles with Sleep and Coaching Solutions01:14:27 Blocking Data to Improve Sleep Coaching01:14:58 Empowering Clients to Interpret Sleep Data01:15:41 The Importance of Sleep Regularity01:17:24 Caffeine and Nicotine's Impact on Sleep01:19:07 Genetics and Supplements in Sleep Health01:21:39 Behavioral Changes for Better Sleep01:27:35 Comprehensive Sleep Program Overview01:41:02 Addressing Sleep Issues in Children01:45:00 Podcast Conclusion and Resources Flex Diet Podcasts You May Enjoy: Episode 310: Unpacking the Science of Sleep with Dr. Allison Brager: https://miketnelson.com/episode-310-unpacking-the-science-of-sleep-with-dr-allison-brager/YouTube: https://www.youtube.com/watch?v=fhS0qsF1OHs Episode 283: Unlocking Better Sleep and Stress Reduction with Dr. Dan Cohen of Soltec Health: https://miketnelson.com/episode-283-unlocking-better-sleep-and-stress-reduction-with-dr-dan-cohen-of-soltec-health/YouTube: https://youtu.be/VInoz9ItGfwConnect with Jay and Jeremy:Absolute Rest: https://www.absoluterest.com/Get In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

On this episode of the Flex Diet Podcast, I’m joined once again by Dr. Phil Batterson to nerd out on one of my favorite topics: anaerobic metabolism. We dig into what’s really happening during high-intensity training, the role of lactate, and why much of the “anaerobic vs. aerobic” discussion you hear is oversimplified (or just plain wrong).We also get into the nuts and bolts of how your bioenergetic systems adapt, why cardio equipment can actually be a powerful training tool, and where metabolic carts fit into the picture. Along the way, Phil drops practical examples you can use to better understand your own performance. If you want a clear, science-backed breakdown of anaerobic training without the fluff, this episode is for you.Sponsors:LMNT electrolyte drink mix: https://drinklmnt.com/Get your rower and assault bike at Rouge https://miket.me/rogueAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:04:58 Personal Updates and Business Insights12:37 Anaerobic vs. Aerobic Metabolism Discussion15:00 Training Techniques and Adaptations21:07 Challenges in Hybrid Training24:43 Exploring the ATP-PC System33:59 Introduction to Bioenergetic Systems34:05 Understanding Energy Systems in Exercise34:35 The Role of ATP and Phosphocreatine35:08 Intensity and Energy System Utilization35:46 Fatigue and Muscle Contraction36:38 Misconceptions in Exercise Physiology37:42 Lactate and Its Role in Exercise40:18 High-Intensity Training Adaptations41:46 VO2 Max and Training Protocols42:40 Balancing Aerobic and Anaerobic Training43:58 Effective Training Strategies55:00 Heart Rate and Performance Metrics01:00:07 Lactate: Myths and Realities01:09:30 Buffering Capacity and Adaptations01:16:03 BFR Bands and Intense Workouts01:16:38 The Importance of Cardiovascular Training for Lifters01:17:21 Debunking Myths About Cardiac Development01:18:04 Anaerobic and Aerobic Training Insights01:18:47 Effective Aerobic Training Strategies01:19:42 Maintaining VO2 Max with Minimal Effort01:20:12 Mitochondrial Function and Effective Workouts01:20:49 Where to Find Dr. Phil Batterson01:24:13 VO2 Max Testing and Interpretation01:28:42 Challenges in Lactate Threshold Testing01:39:00 Dynamic Range and Performance01:44:59 Conclusion and Final ThoughtsFlex Diet Podcasts You May Enjoy: Episode 264: Finding Your Aerobic Sweet Spot for Peak Health with Dr Phil BattersonYouTube: https://youtu.be/5j90cmi_I6k Episode 275: Mastering Combat Sports Conditioning Using Advanced Training Techniques with Strength Coach James TognariniYouTube: https://youtu.be/t9Hc-VrsY4kConnect with Dr Phil Batterson:Instagram: https://www.instagram.com/drphilbatterson/Get In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

On this episode of the Flex Diet Podcast, I sit down with Dan Hunter to talk all things “corporate athlete.” If you’re trying to crush it at work and not feel like a melted quesadilla by 3 p.m., this one’s for you.We dig into the real-world challenges of staying sharp under stress, from building sustainable habits to fueling your brain with tools like creatine, ketones, and amino acids. We also explore how physical stress affects cognitive performance, the importance of trust-building, and what actually works when it comes to supplements. Tons of actionable takeaways here for anyone looking to upgrade both body and brain in high-stress environments.Sponsors:Beyond Power Voltra 1: https://www.beyond-power.com/michael13LMNT electrolyte drink mix: https://drinklmnt.com/Fitness Daily Insider: https://flex-diet.kit.com/bfa1510fa8Available now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:02:57 Reconnecting with Dan Hunter03:37 Challenges and Insights in Coaching05:15 The Importance of Applied Knowledge08:29 Corporate Athletes vs. Professional Athletes18:38 The Role of Identity and Habit Formation28:40 The Value of Coaching and Accountability34:41 Applying Holistic Approaches to Corporate Athletes35:17 Building Trust with Corporate Clients38:31 Incorporating Cognitive Tasks in Training40:50 Exploring the Benefits of Ketones and Supplements51:15 The Role of Glutamine and Other Supplements55:06 Innovative Supplement Formulations01:02:12 Contact Information and Locations39:25 The Power of Cognitive Elements in Fitness40:50 Exploring Ketones and Cognitive Function41:10 Creatine and Ketones: Practical Insights42:27 The Science Behind Ketones and Carbohydrates46:19 Supplements and Their Impact on Performance46:53 The Role of Carnitine and Other Supplements52:09 Innovative Supplement Formulations55:01 Sleep and Recovery: Effective Supplements59:40 Amino ATP and Energy Boosting01:02:07 Conclusion and Contact InformationConnect with Dan:Instagram: https://www.instagram.com/danhunter85/Website: https://www.danhunter.be/Get In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us