Episode 359: Debunking Women’s Fitness Myths with Dr. Lauren Colenso-Semple

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/

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/

In this episode of the Flex Diet Podcast, I sit down with my good friend Aram Grigorian from the Real Coaches Summit to talk shop on what actually matters in coaching today. We dig into body composition and weight loss, why consistency still beats novelty, and how to think more clearly about calorie tracking without losing the forest for the trees.We also get into industry trends, client compliance, and why live, in-person events remain one of the most underrated tools for becoming a better coach. If you’re a trainer or just serious about improving your health and results, this is a practical, no-nonsense conversation you’ll get a lot out of. I also share a sneak peek at what’s coming up at the Real Coaches Summit.WARNING – you may be offended by some items that Aram or I say in this podcast. Just a heads-up, and enjoy.Sponsors:Real Coaches SummitNote: I don’t make a dime if you sign up for the RCS now, but I have presented at and attended the event in the past, and it is amazing. I highly recommend itDaily Fitness Insider NewsletterAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:00:43 Discussion on Body Composition and Weight Loss01:37 The Importance of Live Events for Trainers02:10 Challenges in Coaching and Client Compliance04:28 Event Logistics and Venue Details07:23 The Need for More In-Person Events10:00 Mentorship and Coaching Strategies12:47 Debunking Fitness Myths and Misconceptions13:52 The Role of Calorie Deficits in Weight Loss17:07 The Impact of Lifestyle Choices on Health21:36 The Importance of Consistency and Accountability25:31 Challenges in the Fitness Industry28:16 Practical Advice for Coaches and Trainers43:43 The Reality of Client Training and Nutrition47:10 The Misconceptions About Cardio and Dieting47:43 Measuring and Quantifying Cardio Output48:28 Challenges in Measuring Calories Burned49:41 The Complexity of Weight Training vs. Cardio50:54 The Role of Wearables in Tracking Fitness52:13 Debunking Fitness Myths and Misconceptions53:10 The Influence of Fitness Gurus and Misinformation53:58 The Importance of Sleep and Recovery01:00:52 Seasonal Fitness Trends and Challenges01:03:50 The Value of Consistency and Accountability01:06:12 Navigating the Fitness Industry’s Noise01:08:07 The Importance of Community and Networking01:15:57 Promoting Integrity and Transparency in Fitness01:18:16 The Role of Experts and Continuous Learning01:26:17 The Benefits of Attending Fitness Events01:30:17 Conclusion and Final ThoughtsFlex Diet Podcast Episodes You May Enjoy:Episode 207: Driving client progress with effective nutrition and coaching: An interview with Aram GrigorianEpisode 317: Enhancing Coaching & Leadership in Sports with Tex McQuilkinConnect with Aram:Instagram – Real Coaches SummitAram’s InstagramGet In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

In this episode of the Flex Diet Podcast, I sit down with Dr. Lauren Colenso-Semple to cut through the noise and tackle some of the most persistent myths in women’s fitness. We break down where misinformation shows up in popular programs, why overly complicated plans often backfire, and what the science actually says about fasted training and low energy availability. We also get into hot topics like cold water immersion and cortisol, real sex-based differences in training responses, and why women’s fitness research is still so challenging to conduct well. If you’re looking for practical, evidence-based guidance instead of hype, this episode will help you train smarter and with more confidence.Sponsors:LMNT: http://drinklmnt.com/mikenelson (automatically applied at checkout)Beyond Power Voltra 1: https://www.beyond-power.com/michael13Fitness Insider Newsletter: https://miketnelson.com/Episode Chapters:04:30 Interview with Dr. Lauren Colenso-Semple05:01 Complications in Women's Fitness07:39 Effective Training Strategies18:42 Fasted Training for Women23:33 Low Energy Availability28:50 Cold Water Immersion for Women34:27 The Overemphasis on Recovery36:45 Sex-Based Differences in Training37:04 The Fiber Type Debate43:41 Genetics and Athletic Performance46:23 Women's Specific Supplements53:50 Challenges in Women's Fitness Research01:00:51 Rapid Fire Questions and ConclusionEpisodes You Might Enjoy:Episode 267: Demystifying Women’s Fitness and Nutrition with Alli FahrenbachYouTube: https://youtu.be/w13NXowjSVU?si=QDdKNRGZZq_SgT5hEpisode 296: Enhancing Athletic Performance with Dr. Dani LaMartinaYouTube: https://youtu.be/ts_eqvs6OI4?si=TiqFPjcsxI9a3owFConnect with Dr Lauren Colenso-Semple:Website: https://www.drlaurencs.com/Instagram: https://www.instagram.com/drlaurencs1Get In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

Welcome back to the Flex Diet Podcast! Today, I’m hanging out with the brilliant Katie Emerson, Senior Manager of Scientific Affairs over at Kyowa Hakko USA, aka the people behind Cognizin (CDP Choline), one of the few brain-boosting ingredients with legit research behind it.We dig into the real science of CDP Choline, how it supports memory, focus, and cognitive performance, and where it actually fits into the human physiology engine, not the hype machine. Katie and I also zoom out into the supplement industry as a whole, chatting about what’s worth paying attention to, what’s still emerging, and how to navigate all the shiny promises out there.We even take a nerd-tour into mental resilience, genetic mapping, and the surprising potential of glutathione for health and performance.If you’re curious how targeted supplements can help you think faster, recover better, and be a more high-performing human without needing a PhD to decode marketing nonsense, this episode is for you.Sponsors:Flex 4: Katie's top 4 things to know about citocholineEpisode Chapters:03:52 Katie Emerson Joins the Conversation04:09 Conversations at ISSN and Networking11:20 Research and Studies on CDP Choline17:49 Challenges in Supplement Formulation24:40 Mechanisms and Benefits of CDP Choline28:06 Exploring Genetic Mapping and Data Overload29:01 Study Design and Dosing Strategies30:29 The Sweet Spot of CDP Choline Dosage33:40 Pharmacokinetics and Timing of CDP Choline35:36 Safety and Side Effects of High Doses38:59 Comparing CDP Choline and Alpha GPC42:41 Introduction to Glutathione48:41 Oral Absorption of Glutathione52:12 Podcast Conclusion and Listener Information Episodes You Might Enjoy:Episode 343: Fueling the Corporate Athlete: Stress, Supplements & Performance with Dan Hunter YouTube: https://youtu.be/0ek4XSs62RQ Episode 222: Expert Insights on nutrition, supplements, and training with Registered Dietitian Sean CaseyYouTube: https://youtu.be/wjJB-y1kwgMConnect with Katie:Cognizin: cognizin.comGet 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, I sit down with my good buddy and lab-coat-wearing performance wizard, Dr. Andrew Koutnik. We talk about how to boost muscle performance, improve body composition, and feel like an athletic human without dumpster-firing your health.We dig into cold water immersion (and when it can kick gains in the shins), blood glucose regulation, ketogenic diets, carbs (yes, they’re still awesome), and how to build metabolic flexibility that actually translates to better outcomes in the gym and life.Andrew shares some killer insights from his research at Florida State University, especially around keto diets and athletic performance. If you’re curious about whether low-carb can help or hurt your performance, this is your jam.If you want practical tools for a bigger physiological engine, tune in!Sponsors:Tecton Ketones: https://tectonketones.com/LMNT:  http://drinklmnt.com/mikenelson (automatically applied at Episode Chapters:05:28 Conferences and Networking08:34 The Importance of Practical Application in Science21:43 Cold Water Immersion and Stress Responses32:53 Mindfulness and Meditation39:29 Blood Glucose and Exercise Performance52:00 Limitations of Association Studies in Sports Performance52:47 Impact of Blood Glucose on Performance57:04 Historical Perspective on Ketogenic Diets01:00:52 Study on Ketogenic Diets and Ironman Competitors01:15:53 Health Implications of High Carbohydrate Diets01:18:48 Concluding Thoughts on Nutrition and Performance Episodes You Might Enjoy:Episode 254: Exploring the Frontiers of Ketone Science and Brain Health with Mike Chesne from Tecton LifeYouTube: https://youtu.be/uTsM_ETF8Us Episode 253: Enduring the Antarctic Chill and Unveiling the Power of Ketones with Akshay Nanavati and Tecton LifeYouTube: https://youtu.be/ockRFjBiOQcConnect with Dr Koutnik:Website: https://andrewkoutnik.com/Instagram: https://www.instagram.com/andrewkoutnikphd/Get In Touch: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 sit down with my good friend Dr. Tommy Wood to dig into his upcoming book, The Stimulated Mind — a ridiculously practical guide to building a better brain.We get into all kinds of fun rabbit holes: how technology is changing fitness, why lactate (yes, the same stuff you curse during hard intervals) is actually rocket fuel for your brain, and why a solid dose of cardio is one of the most underrated cognitive enhancers out there.We also tackle resistance training, neuroplasticity as you age, and which sports and drills actually move the needle for cognition. And because it’s Tommy, we even wander into the spicy territory of psychedelics and whether they may have a place in brain health.If you want real, actionable strategies to boost memory, focus, and long-term cognitive performance—without drowning in jargon—this episode is for you.Tune in and geek out with us.Sponsors:LMNT electrolyte drink mix: https://drinklmnt.com/Flex 4: Dr Tommy Wood's top 4 ways to improve your brain Preorder The Stimulated Mind: https://www.amazon.com/Stimulated-Mind-Future-Proof-Brain-Dementia/dp/0593797817/ref=sr_1_1Triphasic 2 book now available!Go to https://triphasic2.com/Episode Chapters:02:01 Dr. Tommy Wood's Background and Expertise03:15 The Stimulated Mind: Translating Neuroscience into Practical Tips04:01 Sponsors and Special Offers05:09 Interview with Dr. Tommy Wood Begins06:58 The Benefits of High-Intensity Exercise10:37 Lactate and BDNF: Brain Fertilizer17:16 The Potential of Lactate Supplements20:49 The Challenges of Translating Preclinical Science to Humans26:54 The Importance of the Hippocampus and Executive Function29:53 The Benefits of Resistance Training for Cognitive Health32:09 The Cognitive Benefits of Coordinative Training34:30 The Importance of Recreation and Social Interaction37:34 The Humbling Nature of Brazilian Jiu-Jitsu38:12 The Stimulated Mind: Brain Function and Exercise40:06 Neuroplasticity and Aging40:50 Embracing Discomfort for Brain Growth42:47 The Role of Dopamine in Learning45:14 Flow vs. Clutch States in Performance48:41 The Goat Drill: A Complex Motor Skill Exercise53:13 Expanding Cognitive Headroom58:00 Psychedelics and Brain Health01:03:26 Wrapping Up: Book Promotion and Final ThoughtsFlex Diet Podcast Episodes You May Enjoy: Episode 307: The Lost Episode on Body Composition Research with Dr. Tommy Wood and Dr. Ben HouseYouTube: https://youtu.be/ytbNiJ25kiQ Episode 178: Rebroadcast – Insulin and Glucose Myths & more with Dr Tommy WoodYouTube: https://youtu.be/N7LchLtBJr4Connect with Dr. Tommy Wood: Substack: https://substack.com/@betterbrainfitnessInstagram: https://www.instagram.com/drtommywoodWebsite: https://www.drtommywood.com/Get 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 sit down with Dr. Jeff Rouse from Shiftwave to talk about his mind-bending device that claims to reset your nervous system.I’ll be honest, when I first saw it, I was skeptical. But after trying it at the Parker University conference, I was blown away by what it did. We dig into how the tech works, why it’s so effective for both physical and mental health, and how it’s being used everywhere from mental health therapy to pro sports.Dr. Rouse brings a fascinating mix of psychiatry, quantum biology, and wellness tech expertise to the conversation. He explains the science behind Shift Wave, the principles that make it tick, and some of its wildest protocols, like “synthetic sleep.”If you’re into cutting-edge tools that help you recover faster, feel better, and perform at your best, this one’s worth the listen.Sponsors:Shiftwave: https://shiftwave.co/drmiketnelsonSave $300 with the link above. Note: This is an affiliate link.Daily Fitness Insider Newsletter: 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:02:47 Meet Dr. Jeff Rouse: Background and Expertise03:09 Sponsorship and Personal Endorsement05:01 Understanding Shift Wave: Dr. Jeff's Explanation06:37 The Impact of Shift Wave on the Nervous System17:34 Shift Wave in Practice: Real-World Applications31:45 The Role of Sleep in Nervous System Regulation38:03 Synthetic Sleep Protocols: An Innovative Approach39:27 Exploring Synthetic Sleep Protocols40:09 Physiological Effects of Deep Relaxation45:43 Potential Benefits for Athletic Performance49:59 Vagal Nerve Stimulation and Cognitive Enhancement54:42 Mechanoreception and Natural Pathways01:00:14 Personalized Biofeedback and Protocols01:06:37 Daily Use Recommendations for Shift Wave01:11:34 Conclusion and Final ThoughtsFlex Diet Podcasts You May Enjoy: Episode 283: Unlocking Better Sleep and Stress Reduction with Dr. Dan Cohen of Soltec HealthYouTube: https://youtu.be/VInoz9ItGfwEpisode 273: Unlocking Better Sleep: Insights and Strategies from Dr. Chris PerryYouTube: https://youtu.be/BHGBAKtsdWIConnect with Dr Rouse:Website: https://shiftwave.co/Instagram: https://www.instagram.com/shiftwaveproGet In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

In this episode of the Flex Diet Podcast, I sit down with my good friend Dr. John Rusin to dig into his new book, Pain-Free Performance: Move Better, Train Smarter, and Build an Unbreakable Body. We talk all things movement, strength, and longevity—how to actually perform at a high level without wrecking yourself in the process.John drops some serious wisdom from decades of training and coaching, and we get into the real science behind balancing load, recovery, and pain management so you can keep crushing it for the long haul.If you want to know how to train hard, move well, and build a body that lasts, you’ll definitely want to tune in.Sponsors:Beyond Power Voltra1: https://www.beyond-power.com/michael13Daily Fitness Insider Newsletter: 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:03:15 Conversation with Dr. John Russin Begins04:16 The Journey of Writing 'Pain-Free Performance'06:16 Challenges and Insights in Book Writing12:12 Health and Longevity in Fitness Coaching14:54 The Importance of Recovery and Self-Care24:14 The Future of Fitness: Health First Approach27:42 Social Media vs. Real Education in Fitness30:25 The Challenge of Authenticity in Fitness Coaching31:07 The Value of Books and Live Events32:03 Targeting the Right Audience in Fitness44:59 The Importance of Foundational Movement Patterns47:38 Effective Ratios for Balanced Training51:12 Integrating Functional Movements for Injury Prevention56:02 The Role of Storytelling in Fitness Education58:28 Conclusion and Final ThoughtsFlex Diet Podcasts You May Enjoy: Episode 343: Fueling the Corporate Athlete: Stress, Supplements & Performance with Dan Hunterhttps://youtu.be/0ek4XSs62RQ Episode 314: Unlocking Performance & Recovery: IV Therapies & Hyperbaric Oxygen Therapy with Jordyn Paynehttps://youtu.be/qnJHcepDx1cConnect with Dr Rusin:Pain-Free Performance: Move Better, Train Smarter, and Build an Unbreakable Body: https://www.amazon.com/Pain-Free-Performance-Better-Smarter-Unbreakable/dp/162860509XInstagram: https://www.instagram.com/drjohnrusincoaching/Website: https://drjohnrusin.com/Get In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

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