Podcasts about flex diet certification

Welcome back to the Flex Diet Podcast. I'm Dr. Mike T. Nelson, and today I'm joined by my good friend and colleague, Dr. Mike Ormsbee. We're digging deep into how to optimize metabolism using strategies from the Flex Diet Certification, as well as why both aerobic and resistance training are crucial for long-term success.We also delve into some advanced topics, such as how growth hormone and lipolysis contribute to effective fat utilization, and how cutting-edge techniques like microdialysis enable us to study metabolism at a local level. Along the way, we hit on key concepts like fat metabolism, body composition changes, and even how evening eating affects the process.We'll share insights from some of the studies we're working on now, and why combining resistance training with smart nutrition could be the game-changer you're looking for. Hope you enjoy this deep dive into the science (and practice) of fitness and health!Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comDaily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8Flex 4: Dr Ormsbee's top four things to do to maximize fat lossTriphasic 2 book now available!Go to https://triphasic2.com/Episode Chapters:03:07 Informal Conversation Kickoff05:22 Academia and Personal Branding07:08 Cardio for Meatheads09:01 Resistance Training and Fat Metabolism17:26 Body Composition Studies27:02 Obesity and Exercise Response29:04 Exploring Alpha Receptors and Him Buying29:32 Resistance Training and Obesity30:33 Growth Hormone and Insulin Responses31:23 Body Fat and Athletic Performance32:00 Triathletes and Body Fat Analysis32:52 Resistance Training vs. Aerobic Training33:07 NIH Grant and Current Study33:28 Lipolysis and Fat Loss Mechanisms35:43 Muscle and Fat Tissue Communication37:35 Resistance Training and Fat Loss43:11 Eating in the Evening: Myths and Facts46:23 Protein Intake and Sleep51:00 Future Research Directions52:45 Conclusion and Final Thoughts.Flex Diet Podcast Episodes 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 BornsteinEpisode 173: High-Level Nutrition and Programming for Fat Loss: Dr. Pat Davidson with Dr. Mike T NelsonConnect with Dr. Ormsbee: Instagram: https://www.instagram.com/mikeormsbeeCourse: https://www.thegreatcoursesplus.com/changing-body-composition-through-diet-and-exerciseInstitute of Sports Science and Medicine: https://annescollege.fsu.edu/resources/institute-sports-sciences-and-medicineGet In Touch with Dr Mike: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! In this episode, I'm diving into some key concepts from my Flex Diet Certification, including the unique 8-intervention approach that combines metabolic flexibility and flexible dieting. I'll share insights on the importance of actionable steps, research-backed nutrition strategies, and the innovative concept of 'coaching leverage' to help you guide your clients more effectively.Just a quick reminder—enrollments for the Flex Diet Certification close tonight, January 13th, 2025, at midnight PST, so don't miss your chance to join! The next round won't open until June 2025.Enroll here:https://miket.me/fdc​Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comDr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.Triphasic 2 book now available!Go to https://triphasic2.com/Episode Chapters:00:19 Enrollment Details for Flex Diet Certification01:16 Overview of the Flex Diet Certification02:08 Challenges in Arranging Interventions03:14 Importance of Practical Application07:06 Coaching Leverage Concept08:46 Final Enrollment Reminder and ConclusionGet 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 solo episode of the Flex Diet Podcast, I announce the opening of the Flex Diet Certification and highlight its key features and benefits. I explain the difference between the Flex Diet Cert, which focuses on nutrition and recovery, and the Physiologic Flexibility Cert, which deals with advanced resilience and recovery strategies. Emphasizing a habit-based approach, I cover core topics such as metabolic flexibility, macronutrient usage, and improved body composition. Additionally, I discuss the bonus items available for early enrollees and my certifications' overall expansion model aimed at long-term health and performance success.Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comDr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.Triphasic 2 book now available!Go to https://triphasic2.com/Episode Chapters:02:25 Understanding the Flex Diet and Physiologic Flexibility Certifications04:15 The Framework and Philosophy Behind Flex Diet08:02 The Expansion Model and Its Benefits18:55 Expert Interviews and Additional Resources20:07 Closing Remarks and Legal DisclaimerGet 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 special Festivus episode of the Flex Diet Podcast, I delve into the components of feats of strength, discuss benchmarks for basic lifts for males and females and explain why performance goals are crucial even for body composition. I also share insights on ketone esters from Tecton, electrolyte needs for athletes, and the upcoming Flex Diet Certification. Last, I wrap up with recommendations for various types of lifts to reach your fitness goals, emphasizing the importance of tracking performance for optimal results.Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz: https://triphasic2.com/Episode Chapters:00:30 Celebrating Festivus and Feats of Strength01:20 Sponsors and Ketone Esters02:59 Electrolytes and Performance04:50 Setting Performance Goals09:49 Strength Standards for Males and Females18:08 Alternative Lifts and Techniques20:16 Conclusion and Upcoming Guests21:40 Disclaimer and Medical AdviceGet 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 Critical Oxygen podcast, Dr. Mike T. Nelson and I discuss metabolic and physiological flexibility, and explore their significance in human performance and health. We discuss the importance of being able to switch between carbohydrate and fat metabolism, the role of exercise in enhancing metabolic flexibility, and the implications of research findings on variability in metabolism. The conversation also touches on practical applications for athletes and individuals looking to optimize their metabolic health through tailored training and nutrition strategies. In this conversation, we discusses the importance of metabolic and physiological flexibility, mitochondrial health, and the role of exercise in enhancing metabolic adaptation. We emphasize the significance the concept of physiological flexibility, which includes temperature regulation, pH balance, and oxygen/CO2 management. The discussion highlights the interconnectedness of these physiological systems and the necessity of a balanced approach to training and recovery. TAKEAWAYS - Metabolic flexibility is the ability to switch between carbohydrate and fat metabolism. - Exercise plays a crucial role in enhancing metabolic flexibility. - Insulin acts as a fuel selector switch in the body. - Physiological flexibility involves maintaining temperature, pH, and gas exchange in the face of greatly changing stress environments. Enjoy! More about Mike: Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility, heart rate variability, and human performance. He has spent 20 years of his life learning how the human body works. He has a PhD in Exercise Physiology, and a MS in Mechanical Engineering (biomechanics). He's an Associate Professor at the Carrick Institute, university instructor at Rocky Mountain University, creator of the Flex Diet Certification & Physiologic Flexibility Cert and a Human Optimization Specialist with the Special Forces Experience. He also is the Research and Human Performance Science Advisor at Tecton -makers of a unique ketone ester, and performance analysis with Rapid Health. He has published research in both physiology and engineering peer-reviewed journals. He's even been called in to share his techniques with top military agencies. In his free time he enjoys spending time with his wife, lifting odd objects, going to metal concerts, and kiteboarding. Find out more at www.miketnelson.com Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want me to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Interested in learning more about physiology? Check out the critical oxygen website for blogs, courses and coaching -https://www.criticaloxygen.com/ CHAPTERS 00:00 Understanding Metabolic Flexibility 10:13 The Journey into Human Optimization 19:59 Research Insights on Variability and Metabolism 29:45 Practical Applications of Metabolic Flexibility 40:14 Training for Optimal Metabolic Health 54:36 Metabolic Flexibility and Mitochondrial Health 01:01:05 The Role of Exercise in Metabolic Adaptation 01:06:42 Strength Training and Muscle Mass Preservation 01:12:46 Physiological Flexibility: Understanding the Four Pillars 01:16:36 The Interconnectedness of Physiological Systems KEYWORDS metabolic flexibility, exercise physiology, heart rate variability, human performance, endurance training, carbohydrate metabolism, fat metabolism, physiological testing, energy systems, health optimization, metabolic flexibility, mitochondrial health, exercise adaptation, strength training, physiological flexibility, muscle mass, recovery, high intensity training, CO2 tolerance, health optimization

It's just me, Dr. Mike T Nelson, on today's episode of the Flex Diet Podcast. I share some updates and reflections from my coaching and training journey. I also recount my experience at the Coach Catalyst Super Coach Meeting Summit, a fantastic event that blended presentations on training, business, and mindset and offered a great opportunity to connect with fellow coaches and enthusiasts.Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.Episode Chapters:(0:00:00) - Coaching and training update(0:04:17) - The No. 1 career question I get(0:10:24) - The value of a Mentor(0:12:33) - Timeline for the Flex Diet and Phys Flex Certifications enrollment periods, plus a brief overview Flex Diet Podcast Episodes You May Enjoy: Episode 197: The Ultimate Guide to Online Fitness Business Do's and Don'ts – An Interview with Chris and Eric Martinez Episode 216: Building a successful online fitness coaching business: An Interview with Aaron StrakerGet 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 bring you an exciting special announcement: the Flex Diet Certification Course is open now from June 17 to June 24, 2024. Discover a comprehensive system designed to optimize body composition, muscle gain, and strength without sacrificing health.This certification uniquely blends metabolic flexibility and flexible dieting, featuring eight crucial interventions: protein, fats, carbohydrates, meats, micronutrition, keto, sleep, and exercise. Each intervention is distilled into a one-hour technical lecture, balancing research-based knowledge with practical application. I also emphasize the importance of coaching leverage to ensure these interventions are effectively and client-friendly implemented.Sponsors:Flex Diet Certification open June 17 to June 24, 2024: https://flexdiet.com/Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%Episode Chapters:(0:00:00) - Flex Diet Podcast Special Announcement(0:07:09) - Calories and Visceral Fat(0:18:17) - Exercise and Visceral Fat ReductionFlex Diet Podcast Episodes You May Enjoy:Episode 136: Flex Diet, Phys Flex, Metabolism and Nutrition Research for Compound Performance - Jeb and Dean Interview Dr Mike T NelsonEpisode 150: Flex Diet Cert, carbs vs fat for fuel and performance, metabolic flexibility, aerobic zones & moreGet 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 episode of the Flex Diet Podcast, where we shift gears from our usual fitness discussions to explore becoming a better fitness writer. With writer and editor Chris Colucci, we emphasize the importance of writing skills in effectively conveying fitness knowledge across multiple platforms, including social media, newsletters, and videos. Chris shares his professional insights, touching on the role of AI in writing and the current state of writing abilities. We also offer practical tips and resources for those wanting to enhance their fitness writing skills.Sponsors:Check out Chris's top 4 tips for new writers in the fitness space:  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) - Becoming a Better Fitness Writer(0:06:21) - The Power of Writing in Fitness(0:19:18) - Effective Writing and Editing Strategies(0:27:02) - Tips for Effective Editing and Collaboration(0:31:21) - Effective Communication in Fitness Industry(0:42:48) - Choosing Writing Models for Fitness Trainers(0:51:05) - The Role of AI in WritingFlex Diet Podcast Episodes You May Enjoy:Episode 150: Balancing Art and Algorithm in Fitness Content Creation with Shane McLean of Muscle and Fitness MagEpisode 259: Building a Fitness Brand Through Personal Stories and Strategic Marketing with Dr. Dan PopeConnect with ChrisThe Write Spotters: https://thewritespotters.com/Chris's Instagram: https://www.instagram.com/thewritespotters/YouTube: https://www.youtube.com/@TheWriteSpottersGet In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/

Join me  and my guest, Alli Fahrenbach, on the Flex Diet Podcast this week as we break down the evolving landscape of female fitness and confront the lingering myths that keep many women from embracing strength training. We discuss the nuances of body composition, progressive overload, and the misleading pursuit of scale weight that can sabotage genuine progress. If you've ever wondered how to translate the discipline from the world of figure and physique competition into your everyday fitness routine, this discussion sheds light on practical, transformative strategies that prioritize fat loss and muscle building over the scale.Sponsors:Check out Alli's top 4 tips specifically for females to improve body comp:  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) - Female Fitness Trends and Lessons(0:05:53) - The Confusion Surrounding Nutrition and Training(0:18:55) - The Complexity of Nutrition Discussed(0:23:51) - The Importance of Basic Health Habits(0:35:12) - The Importance of Quality Sleep(0:40:48) - Optimizing Lifestyle for Better Sleep(0:48:36) - Navigating Complex Client Expectations and Goals(0:55:23) - Strength Training Power and ProgressEpisodes You May Enjoy:Episode 266: Health Beyond the Gym with Expert Advice on Wellness and Aging From Ashleigh VanHoutenEpisode 200: How to Coach Clients From Athletes to Gen Pop Using Macros and More: An interview with Eve GuzmanConnect with Alli:AFS Coaching: https://www.alli-fitness.com/Revive Wellness: https://www.revivewellness.health/Alli's Instagram: https://www.instagram.com/allisonfahrenbachGet 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, 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/

Listen in as I provide a sneak peek into the Flex Diet Certification Course and how I approach cardio programming with my clients.Enrollment in the Flex Diet Certification Course closes TONIGHT (Monday, Jan. 22, 2024). Go to https://flexdiet.com to enroll. And for all your electrolyte needs, check out https://drinklmnt.com/Mike Nelson.Episode Chapters:(0:00:02) - Maximizing Fat Loss Through Aerobic Training(0:11:19) - VO2 Max in Training(0:17:18) - Upcoming Special Guests on Podcast 

Join me as I sit down with the insightful Coach Bob Sandoval from Texas A&M to explore the nuanced world of aerobic training in athletics. Together, we unpack the evolving role of aerobic conditioning across a spectrum of sports, from strength and power disciplines to combat and endurance events. We tackle the common misconceptions about the necessity of aerobic work in high-intensity regimes and how it can be strategically used to enhance performance without risking athlete burnout.Go to www.flexdiet.com for information and to enroll in the Flex Diet Certification course. Enrollment will open on January 15, 2024. The certification is only open a few times a year, so grab your spot while you can. Episode chapters:(0:00:02) - Aerobic Training in Athletics(0:13:34) - Understanding Aerobic and Anaerobic Training(0:18:32) - Using Aerobic Training for Athletes(0:22:09) - Aerobic Training in Sports(0:32:09) - VO2 Max and Athletic Performance Importance(0:42:13) - The Importance of Conditioning in Sports(0:52:44) - Optimizing Performance and Training Frequency(0:58:04) - Strategizing Frequency, Recovery, and Sport Training(1:04:49) - Competition and Athletic StrategyConnect with Bo:Instagram12thMan.comAbout Bo: Sandoval is a Certified Strength & Conditioning Specialist and Registered Strength and Conditioning Coach with Distinction through the NSCA. He is also Strength & Conditioning Coach Certified via the Collegiate Strength & Conditioning Coaches Association (CSCCA). 

On today's episode of the Flex Diet Podcast, I discuss how to have a healthier relationship with food and exercise with Jovi and Evita from Joviita Lifestyle. Prepare to challenge the all-or-nothing mentality plaguing many enthusiasts, as we dissect the impact of disordered eating patterns on mental health and daily life. Our in-depth discussion sheds light on the hidden battles behind the pursuit of extreme leanness, shining a spotlight on the emotional and hormonal tolls it demands.If you're looking to elevate your nutrition and recovery game, the Flex Diet Certification will open on January 15th, 2024. Go to www.FlexDiet.com to join the exclusive waitlist. If you happen to be listening during the week of January 15th through January 22nd, you can go to Flexdiet.com to enroll.Episode Chapters:(0:00:01) - Extreme Nutrition Approaches and Disordered Eating(0:14:59) - The Realities of Extreme Fitness(0:29:30) - Psychedelics and Personal Reactions(0:43:31) - Weight Loss and Changing Eating Habits(0:50:15) - Overcoming Binge Eating and Changing HabitsConnect with Jovi and Evita:Jovita LifestyleEvita InstagramJovi  Instagram

On this episode of the Flex Diet Podcast, I help unlock the secrets to a holly, jolly metabolism. Prepare to unwrap my top five tips that could have Santa—and indeed, anyone—dashing through the snow or life with health and performance in their sleigh.The Flex Diet Certification will be open again in mid-January 2024. I will have the exact date coming out very soon. If you enjoyed this podcast, you can get more from me at MikeTNelson.com/podcast. You can see all the other podcasts and guest episodes I've done. Then if you scroll down, you can subscribe to my Fitness Insider Newsletter.Episode notes:[2:06] Tip 1[3:28] Tip 2[5:38] Tip 3[7:37] Tip 4[8:49] Tip 5  

 Dr. Mike T Nelson is a researcher with a PhD in exercise physiology and a master's degree in mechanical engineering, Mike walked us through the intricate details of heart rate variability (HRV). Tapping into his expertise, we discussed its potential in predicting overtraining in athletes and the challenges involved in its accurate measurement. But that's not all! We also ventured into the mysterious world of fasting, exploring its potential benefits and the difficulties of assessing its effects scientifically.Mike T. Nelson, PhD, MSME, CSCS, CISSN, is a research fanatic who specializes in metabolic flexibility, heart rate variability, and human performance.  He has spent 20 years of his life learning how the human body works.  He has a PhD in Exercise Physiology, and a MS in Mechanical Engineering (biomechanics).  He's an Associate Professor at the Carrick Institute, university instructor at Rocky Mountain University, creator of the Flex Diet Certification & Physiologic Flexibility Cert and a Human Optimization Specialist with the Special Forces Experience.  He also is the Research and Human Performance Science Advisor at Tecton -makers of a unique ketone ester, and performance analysis with Rapid Health.  He has published research in both physiology and engineering peer-reviewed journals.  He's even been called in to share his techniques with top military agencies.  In his free time he enjoys spending time with his wife, lifting odd objects, going to metal concerts, and kiteboarding.  Find out more at www.miketnelson.comAbout the ShowWe cover all things related to sports science, nutrition, and performance. The Sports Science Dudes represent the opinions of the hosts and guests and are not the official opinions of the International Society of Sports Nutrition (ISSN), the Society for Sports Neuroscience, or Nova Southeastern University. The advice provided on this show should not be construed as medical advice and is purely an educational forum.Hosted by Jose Antonio PhDDr. Antonio is the co-founder and CEO of the International Society of Sports Nutrition and the co-founder of the Society for Sports Neuroscience, www.issn.net. Dr. Antonio has over 120 peer-reviewed publications and 16 books. He is a Professor at Nova Southeastern University, Davie, Florida in the Department of Health and Human Performance.Twitter: @JoseAntonioPhDInstagram: the_issn and supphdCo-host Anthony Ricci EdDDr Ricci is an expert on Fight Sports and is currently an Assistant Professor at Nova Southeastern University in Davie Florida in the Department of Health and Human Performance.Instagram: sportpsy_sci_doc and fightshape_ricci

Brief summary of the Flex Diet Certification

[1:34] Is the Flex Diet Cert helpful if I use macros for coaching?[3:38] Is the Flex Diet Cert too technical for me?[6:07] How long is the Flex Diet Cert?[9:10] Is the Flex Diet Cert all theory, or do you actually show me how to apply it?[13:28] Have the concepts been tested in the real world?[17:56] Is there more advanced material available?[21:08] Is the Flex Diet Cert approved for CEUs?

[1:13] Money-back guarantee[2:42] Why I designed the Flex Diet Cert[4:55] Preparing clients for flexibility[7:56] The concepts have been thoroughly tested[10:44] Expert interviews[12:01] I'm available to answer your questions

[7:49 How Jodie avoided dentures[10:57] Zac's background and how he got into this field[19:43] What proper mouth structure should be[20:36] The connection between sleep and mouth structure[23:41] The connection between ADHD and other behavior issues and airway[34:22] What to ask for with a sleep study[51;39] Addressing oral posture sooner rather than later[55:20] How much can you change[1:04:35] Recommendations on what to do and where to goFind Zac:Isleephst.com (hst10 - 10% discount code): get the Watch-PAT 1.zaccupples.comThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course is currently closed, but you can sign up to be notified when the course opens again.

Listen in to hear:[20:29] Do you conduct weekly check-ins?[37:34] Constrained energy hypothesis[1:10:04] Learn not to work through pain[1:13:14] One-arm dumbbell row from split stance[1:16:01] Landmine row on the floor[1:17:35] Favorite lifts[1:18:33] How do you define cluster training?[1:37:20] Where can people find more about you?Find Bryan:Instagram: @bryankrahn website.About Bryan:From Bryan's website: I'm a personal trainer, fitness writer, blogger, and online physique coach.I specialize in helping make ordinary bodies look incredible.I'm also a “semi-serious physique athlete,” meaning that I enjoy building a lean, muscular, aesthetic body but stop short of competing. I build my body for me — because I love it, it's healthy, and because I can. It's an incredible privilege. It also helps make me a better coach.Flex Diet Podcast SponsorThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course is currently closed, but you can sign up to be notified when the course opens again.

Welcome back to the show! On this episode we bring on Dr. Mike T. Nelson to talk about the disconnect of basic physiology and the things bodybuilders do that just don't make sense.  It's a fun listen with Dr. Mike's quirky sense of humor.  Give the show a thumbs up or leave a review on iTunes if you enjoyed it! You can find Dr. Mike at www.miketnelson.com or on instagram at @drmiketnelson You can also join the Facebook group called “The ‘Everything Else' in Bodybuilding Podcast Insiders!” and tell us your favorite part about this week's episode… and find out the latest on the podcast tour as we travel the USA promoting the show. Additional Resources: -Want accountability with your ongoing posing practice? Learn more at http://www.weeklyposing.com -Want to learn how to pose? Learn Here: http://www.learntopose.com/virtualclinic -Want to WIN your next competition? Learn more at: http://www.posingwinsshows.com -FREE posing tutorials for Figure, Bikini, and Men's Physique competitors at http://www.learntopose.com -FREE ebook “5 Things Every Bodybuilding and Fitness Competitor Needs To Know Before Preparing For A Show” at http://www.eeinbb.com -Grab your “My Own Motivation” tank top at https://shop.killitwithdrive.com/ -Support my podcast tour of The United States with a donation via Venmo! https://account.venmo.com/u/Michele-Welcome Key Takeaways: *Meet Dr. Mike T. Nelson (3:08) *#1 thing holding people back from reaching their [fitness] goals (8:06) *Mike's experience working with the government (11:00) *What is Metabolic Flexibility (16:56) *Where is the disconnect with fitness athletes with learning from their failures (18:55) *1st stupid thing competitors do that doesn't make sense - re: holding water (25:15) *3 Types of people that prepare for shows (30:10) *2nd stupid thing competitors do that doesn't make sense - re: water loading (38:40) *3rd stupid thing competitors do that doesn't make sense - re: training during peak week (42:50) *4th stupid thing competitors do that doesn't make sense - re: complete depletion (47:00) *5th stupid thing competitors do that doesn't make sense - re: drug expectations (50:40) *Is there such thing as “super responders” to anabolics? (54:25) *Research and "MEsearch" i.e. individuality (59:40) *The basic importance of salt (1:02:02) *Salt and hypertension (1:10:32) *How to follow Dr. Mike: MikeTNelson.com, instagram @drmiketnelson, Flex Diet Certification www.flexdiet.com Podcast: Flex Diet Podcast  

Listen in to hear my answers:[2:30] Question 1: At what point does zone 2/3 cardio become like beating a dead horse?[12:30] Question 2: How would you recommend to train clients with ‘long haul covid' more specifically postural orthostatic tachycardia syndrome? (POTS) is a condition that affects blood flow?[23:54] Question 3: How do you deal with low blood pressure and exercise?More Ask Me Anything on the Flex Diet Podcast:Flex Diet Podcast Episode 170: Reverse Dieting, Lumen for Better Metabolic Flexibility, and Sports Supplements: Ask Me Anything with Dr. Mike T NelsonFlex Diet Podcast Episode 160:  Ask Me Anything (AMA) – NMN and NR, Metal Music, and How To Increase Heart Rate Variability with Dr Mike T NelsonSubmit an Ask Me Anything Question here.Flex Diet Sponsor:This podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery and to join the waitlist to be notified when enrollment o

Listen in to hear my answers:[2:52] Question 1: How do you deal with clients who've spent years eating low calories?[13:00] Question 2: Is there any evidence that the Lumen device to measure your metabolism is useful or correct?[26:49] Question 3 from Mario: How do you decide whether to trust a supplement brand?More Ask Me Anything on the Flex Diet Podcast:Flex Diet Podcast Episode 160:  Ask Me Anything (AMA) – NMN and NR, Metal Music, and How To Increase Heart Rate Variability with Dr Mike T NelsonSubmit an Ask Me Anything Question here.Flex Diet Sponsor:This podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery and to join the waitlist to be notified when enrollment opens.

I know you are putting in the work day in and day out in the gym to look and perform better. I've given out many of my nutrition tips on IG, and while those tips are helpful, to take your physique, health and performance to the next level you need an entire system for nutrition and recovery. To help you out, I brought back to the podcast my buddy Dr. Mike T Nelson, the creator of the Flex Diet Certification, to break down his metabolic flexibility system… And the idea behind it is simple - how can you use fats to help with body composition and then use carbs to dominate in the gym? Well that's what we break down for you today on the podcast. So, listen in to discover how to use metabolic flexibility to more efficiently build muscle and improve your performance. Links: Explore Dr. Mike's website here: https://miketnelson.com/tag/flex-diet/ (https://miketnelson.com/tag/flex-diet/) Follow Dr. Mike on Instagram here: https://www.instagram.com/drmiketnelson/ (https://www.instagram.com/drmiketnelson/) Learn more about the Flex Diet Certification here: https://tinyurl.com/yart6837 (https://tinyurl.com/yart6837) Follow James Cerbie here: https://www.instagram.com/jamescerbie/ (https://www.instagram.com/jamescerbie/) Follow Rebel here: https://www.instagram.com/therebelperformance/ (https://www.instagram.com/therebelperformance/) Join our Rebel FB group here: https://bit.ly/3KfGk6A (https://bit.ly/3KfGk6A) Want to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperf (http://m.me/rebelperf) Claim your no-risk trial to work with me and my team privately here: https://www.rebel-performance.com/ (https://www.rebel-performance.com/) PLUS: Whenever you're ready... here are 3 ways we can help you unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries). 1. Listen to the podcast.  We release a new episode every Sunday evening where we break down what to do in and outside the gym to help you become the total package (and perform pain-free) - http://radio.rebel-performance.com/listen (Click here to listen.) 2. Buy a pre-made program.  Looking for an expertly crafted training program minus the coaching and camaraderie? Then http://shop.rebel-performance.com/ (go )https://shop.rebel-performance.com/ (here). 3. Claim your no-risk trial. Want to work directly with me and my team to find your peak performance, train pain-free, and become a total package athlete in 90 days? Then reply "trial" to this email and I'll send you all the details. Oh, and https://www.rebel-performance.com/reviews (here's a bunch of reviews) if you want to know what real humans think of working with us. 

Intro to Dr. Soko and his dissertation and post-doc workHow Dr. Soko measures recovery in his athletesTracking muscle damage and strength gainsPre-social media physiquesWhere to look for quality adviceBlending PubMed and practicalityDr. Soko's thoughts on nutrient timingDr. Soko's thoughts on cortisol and trainingMetabolic flexibilityDr. Soko on IG: @dr_sokoReferenced PodcastEpisode 118: Programing and Exercise Selection with Kyle Dobbs of Compound PerformanceThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery.  If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.

Question 1 - NAD+ and resveratol as supplement. Highly appraised by David Sinclair, considering longevity and aging, but what is your take on it?From Cilia SindtNR = nicotinamide ribosideNMN =nicotinamide mononucleotideReferences on websiteQuestion 2 - Who was your favorite Slayer Segue of all time?From Andrew BayleyQuestion 3 - How can I increase my HRV? Any suggestions on supplements/life style changes/types of exercise?From Nate HaddThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery.  If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.

Writing her first book vs. her secondCommon sense and click bait diet trendsWhat's the best approach?Can you have your ideal body and eat how you want?Shifting goals according to prioritiesRed flags and how to work clients through issuesWhat happens when identity is wrapped up in how you look and what you eatManaging priorities and timeCosta Rica Ayahuasca experienceAbout Ashleigh's new book - Carnivore-ishAshleigh VanHoutonAshleigh on IGAshleigh's books:Carnivore-ish: Protein-Rich Recipes to Boost Your Health and Build Muscle It Takes GutsThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery.  If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.Relevant podcasts with Ashleigh and/or Dr. MikePaleo Magazine Radio Ep. 243: There's More to Fitness than ExerciseMuscle Maven Radio: Is Intuitive or Flexible Eating Possible in Today's World?Shrugged Collective: Hibernating bears may be on to something: why better sleep and fasting may improve your health, with Dr. Mike T Nelson — Muscle Maven Radio Episode #26Episode 609 IronRadio - Guest Ashleigh VanHouton Topic Female Bodybuilding, Organ Meats.Flex Diet Podcast Episode 111: My Plant Medicine Experience w Ayahuasca and Kambo in Costa Rica

Dr. Guillermo Escalante - The Science and Application of Fasted vs. Fed Cardio for Fat LossMy Instagram review of his slidesMy fasted cardio biasesDr. Escalante on IGMona Rosene, MS, RD - NAD, Muscle and Athletic Performance: Current Research and Future Needs sponsored by ChromaDexSupplementsConclusionsDr. Scott Forbes - This Will Blow Your Mind - Creatine and cognitionMore on creatine and cognition on the Flex Diet PodcastDr. Forbes on IGWendy Irlbeck, MS, RDN, LD, CISSN - Practical Applications for Fueling Today's Young AthletesMy takeawayWendy on IGAkihito Nishimura, MS - Citocoline - A Potent Brain Health Nutrient and Nootropic sponsored by Kyowa HakkoIs it beneficial in a healthier population?Is it beneficial in a younger population?Dr. Karen Hecht - Astaxanthin as a Dietary Tool for Exercise Training sponsored by AstraRealWhat it is and what it doesMy thoughtsDr. Helena Yardley - The Science of CannabidiolWhere the industry is headedCBD and pain reliefDosingDr. Kirk Escobar - The Evolutionary Inertia of Weight Loss and Body RecompositionChanges in RMR from the stone ageEfficiencyHow to overcome adaptationKatie Emerson, MS RD - nooLVL - A Non-stimulant Nootropic, sponsored by Nutrition 21Katie on IGDr. Jason Cholewa - Caffeine supplementation: What are the effects of CYP1A2 and ADORA2A genes, paraxanthine, and habitual caffeine consumption on resistance exercise and jumping performanceThe researchParaxanthine as a possible new supplementDr. Jason on IGISSN position stand on caffeineDr. Yala Stevens - The Effects of Citrus  Flavonoids on Exercise Performance: an RCT sponsored by Bio ActorSupplementDr. Mark Willems - Anthocyanin-Rich Supplementation: Potential for Sport and Exercise NutritionNew Zealand Black Current researchDr. Brandon Roberts - The Dose-Response Effects of Arachidonic Acid on Primary Human Skeletal MyoblastsFlex Diet Podcast with Dr. RobertsNSAID researchArachidonic acid as a supplementDr. Roberts on IGDr. Jonathan Mike - I Like Big Recovery and I Cannot Lie: Sports Supplements You Can't DenyDr. Mike on IGDr. Lonnie Lowery - Polyphenols as Potential Ergogenic and Body Composition ModulatorsMore than just caffeineDr. Lowery on IGDr. Adam Gonzalez - Citrulline and Resistance Exercise PerformanceTwo formsVasodilationTakeawayDr. Marcas Bamman - Convergence of Exercise Biology and Machine-Learning to Understand Response HeterogeneityPhysiology is a demand-based systemResponders and non-respondersFor a full list of references, check out the Flex Diet Podcast Episode 157 on my website.The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery.  If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again. 

Why I designed the Flex Diet CertHow to increase your ability to burn fat as fuelWho shouldn't use this intervention?How the Cert covers action items related to the interventionThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course is open for enrollment June 6 - June 13, 2022. If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.

Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire) Mike T Nelson, PhD Today on episode #68, I talk with Dr. Mike T Nelson, the creator of the Flex Diet for building metabolic flexibility, and now the Phys Flex certification for building anti-fragility across a range of physical and mental functions. Episode 32: https://www.wiseathletes.com/podcast/32-helping-older-athletes-feel-young-again-via-metabolic-and-physiologic-flexibility-with-dr-mike-t-nelson/ Bio Creator of the Flex Diet Certification & Phys Flex Certification, kiteboarder, lifter of odd objects, metal music lover. PHD IN EXERCISE PHYSIOLOGY FROM UNIVERSITY OF MINNESOTABA IN NATURAL SCIENCE FROM ST. SCHOLASTICAMS IN BIOMECHANICS FROM MICHIGAN TECHNOLOGICAL UNIVERSITYASSOCIATE PROFESSOR AT CARRICK INSTITUTE FOR CLINICAL NEUROLOGYMEMBER OF THE AMERICAN COLLEGE OF SPORTS MEDICINE (ACSM)CERTIFIED SPORTS NUTRITIONIST FROM THE INTERNATIONAL SOCIETY OF SPORTS NUTRITION (CISSN)INSTRUCTOR AT ROCKY MOUNTAIN UNIVERSITYPROFESSIONAL MEMBER OF THE AMERICAN SOCIETY OF NUTRITION (ASN)PROFESSIONAL SPORTS NUTRITION MEMBER OF THE INTERNATIONAL SOCIETY OF SPORTS NUTRITION (ISSN)NATIONAL STRENGTH AND CONDITIONING ASSOCIATION (NSCA) CERTIFIED STRENGTH AND CONDITIONING SPECIALIST (CSCS) Dr. Mike's Website https://miketnelson.com Dr. Mike's Instagram drmiketnelson Physiological flexibility the 4 main regulators pH, temp, blood gas oxygen and CO2, and blood glucose. The 8 interventions (2 for each) are: ● Hot -such as warm temps outside or sauna ● Cold - cold water immersion, cooler temps, cold showers ● HIIT -high intensity exercise as Wingates (aka Beast Mode) ● LISS - as my buddy Luke from Muscle Nerds calls it "Least Mode" aka lower intensity exercise ● Low blood glucose - via fasting protocols ● High(er) blood glucose challenge - 2 pop tart test ● Slow breathing techniques and breath holds ● Fast (supra ventilation) techniques like Wim Hoff and others -------- Met Flex = Flexible Diet + metabolic flexibility. The focus is Body composition and athletic performance, which are intertwined. Body composition is good for health, self esteem and performance. Athletic performance is good for health (body is built to move), longevity (3 factors) and body composition (burning calories Principals Speed of adaptation reflects health status and resilience: fuel switching speed, sugar tolerance, temperature tolerance, HR capacity (max vs. resting), endurance, mobility and strength provides headroom to recover from problems.Benefit stacking: getting multiple benefits from our actions and foodHealth maintenance is the real goal. Achieving goals is nice, but sustaining fitness and health is the real achievement. The key is fuel matching and non-linear calorie imbalance. (Practice maintenance)No suffering; stay within yourself but push a little most days. “Better is better”. Optimal is elusive but will slowly be achieved for each person Little things add up. Start with easy to gain momentum and motivation for harder change.

Dr. Baar's backgroundTestosterone research on muscle buildingmuscle qualitymen vs. womenSex differences in effects of cortisolAre there strategies around cortisol for building muscle faster?Nutrition strategies?Would Dr. Baar suggest doing less frequent but more intense bouts of exercise?How Dr. Baar got interested in collagen researchDiscussion of upcoming collagen studyCollagen synthesisSoft tissue injury preventionFind Dr. Baar: https://health.ucdavis.edu/physiology/faculty/baar.htmlThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course is open for enrollment June 6 - June 13, 2022. If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.References:Baar K. (2014). Using molecular biology to maximize concurrent training. Sports medicine (Auckland, N.Z.), 44 Suppl 2(Suppl 2), S117–S125. https://doi.org/10.1007/s40279-014-0252-0Baar K. Stress Relaxation and Targeted Nutrition to Treat Patellar Tendinopathy. Int J Sport Nutr Exerc Metab. 2019 Jul 1;29(4):453–457. doi: 10.1123/ijsnem.2018-0231. PMID: 30299199.Davidyan A, Pathak S, Baar K, Bodine SC. Maintenance of muscle mass in adult male mice is independent of testosterone. PLoS One. 2021 Mar 25;16(3):e0240278. doi: 10.1371/journal.pone.0240278. PMID: 33764986; PMCID: PMC7993603.Halson, S. L., Shaw, G., Versey, N., Miller, D. J., Sargent, C., Roach, G. D., . . . Baar, K. (2020). Optimisation and Validation of a Nutritional Intervention to Enhance Sleep Quality and Quantity. Nutrients, 12(9). doi:10.3390/nu12092579  Jerger, S., Centner, C., Lauber, B., Seynnes, O., Sohnius, T., Jendricke, P., . . . König, D. (2022). Effects of specific collagen peptide supplementation combined with resistance training on Achilles tendon properties. Scand J Med Sci Sports. doi:10.1111/sms.14164  Lis DM, Baar K. Effects of Different Vitamin C-Enriched Collagen Derivatives on Collagen Synthesis. Int J Sport Nutr Exerc Metab. 2019 Sep 1;29(5):526-531. doi: 10.1123/ijsnem.2018-0385. PMID: 30859848.Lis DM, Jordan M, Lipuma T, Smith T, Schaal K, Baar K. Collagen and Vitamin C Supplementation Increases Lower Limb Rate of Force Development. Int J Sport Nutr Exerc Metab. 2022 Mar 1;32(2):65-73. doi: 10.1123/ijsnem.2020-0313. Epub 2021 Nov 22. PMID: 34808597.Langer, H. T., West, D., Senden, J., Spuler, S., van Loon, L. J. C., & Baar, K. (2022). Myofibrillar protein synthesis rates are increased in chronically exercised skeletal muscle despite decreased anabolic signaling. Sci Rep, 12(1), 7553. doi:10.1038/s41598-022-11621-x  Paxton JZ, Grover LM, Baar K. Engineering an in vitro model of a functional ligament from bone to bone. Tissue Eng Part A. 2010 Nov;16(11):3515-25. doi: 10.1089/ten.TEA.2010.0039. Epub 2010 Aug 28. PMID: 20593972.Pechanec, M. Y., Boyd, T. N., Baar, K., & Mienaltowski, M. J. (2020). Adding exogenous biglycan or decorin improves tendon formation for equine peritenon and tendon proper cells in vitro. BMC Musculoskelet Disord, 21(1), 627. doi:10.1186/s12891-020-03650-2  Steffen, D., Mienaltowski, M. J., & Baar, K. (2022). Scleraxis and collagen I expression increase following pilot isometric loading experiments in a rodent model of patellar tendinopathy. Matrix Biol, 109, 34-48. doi:10.1016/j.matbio.2022.03.006  Shaw, G., Lee-Barthel, A., Ross, M. L., Wang, B., & Baar, K. (2017). Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American journal of clinical nutrition, 105(1), 136–143. https://doi.org/10.3945/ajcn.116.138594 

Overview of the 8 interventions discussed in the Flex Diet CertificationExpert interviewsAction itemsRanking systemWhat is my #1 tip for better performance and body composition?The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course is open for enrollment June 6 - June 13, 2022. If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.

Question 1: Why are carbohydrates more oxygen-efficient than fats?Crossover effectlow-intensity vs. high intensityQuestion 2: Explain the Krebs cycle—especially with the metabolism of fataerobic vs. anaerobicQuestion 3: What is Dr. Mike's perspective on where the aerobic zone resides?lactate thresholdclassic aerobic zonemy method for capping intensityQuestion 4: The brain prefers ketones over glucose?questions to ask yourselfQuestion 5: Does Dr. Mike dive into “gamma-aminobutyric acid”…or GABA?The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course is open for enrollment June 6 - June 13, 2022. If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.

Overview of the REC Conference (Speakers are named in the audio)Long-term effects of strength training: research and findingsGood to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery by Christine AschwandenRecovery as a businessDoes more recovery work = the ability to train more?Top recovery methodsHow to use social mediaYour brand as a businessTime-efficient strategies for trainingMulti-joint vs. single-joint exercises of hypertrophyThe minimum effective dose for increases in strengthProtein around a workout and how beneficial is supplementing proteinTraining to failure and hypertrophy gainsHormone hypothesisThe role of effort with supervision in resistance training: failure vs. non-failureReview on variations of exerciseMentioned article: Does Lifting Boost Testosterone – at T-NationThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again in June 2022.Speaker InformationDr James FisherDr Brad Broenfeld (Schoenfeld)Dr Stu PhillipsDr James SteeleAndrew CoatesKristin Rowell Luke CarlsonDiscover Strength Dr PakChristie AschwandenSelected ReferencesAndroulakis-Korakakis, P., Michalopoulos, N., Fisher, J. P., Keogh, J., Loenneke, J. P., Helms, E., . . . Steele, J. (2021). The Minimum Effective Training Dose Required for 1RM Strength in Powerlifters. Front Sports Act Living, 3, 713655. doi:10.3389/fspor.2021.713655Angleri, V., Damas, F., Phillips, S. M., Selistre-de-Araujo, H. S., Cornachione, A. S., Stotzer, U. S., . . . Libardi, C. A. (2022). Resistance training variable manipulations are less relevant than intrinsic biology in affecting muscle fiber hypertrophy. Scand J Med Sci Sports, 32(5), 821-832. doi:10.1111/sms.14134Barbalho, M., Coswig, V. S., Steele, J., Fisher, J. P., Giessing, J., & Gentil, P. (2020). Evidence of a Ceiling Effect for Training Volume in Muscle Hypertrophy and Strength in Trained Men - Less is More? Int J Sports Physiol Perform, 15(2), 268-277. doi:10.1123/ijspp.2018-0914Behm, D. G., Alizadeh, S., Hadjizedah Anvar, S., Hanlon, C., Ramsay, E., Mahmoud, M. M. I., . . . Steele, J. (2021). Non-local Muscle Fatigue Effects on Muscle Strength, Power, and Endurance in Healthy Individuals: A Systematic Review with Meta-analysis. Sports Med, 51(9), 1893-1907. doi:10.1007/s40279-021-01456-3Burd, N. A., Mitchell, C. J., Churchward-Venne, T. A., & Phillips, S. M. (2012). Bigger weights may not beget bigger muscles: evidence from acute muscle protein synthetic responses after resistance exercise. Appl Physiol Nutr Metab, 37(3), 551-554. doi:10.1139/h2012-022Burd, N. A., Moore, D. R., Mitchell, C. J., & Phillips, S. M. (2013). Big claims for big weights but with little evidence. Eur J Appl Physiol, 113(1), 267-268. doi:10.1007/s00421-012-2527-1Burd, N. A., West, D. W., Staples, A. W., Atherton, P. J., Baker, J. M., Moore, D. R., . . . Phillips, S. M. (2010). Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men. PLoS One, 5(8), e12033. doi:10.1371/journal.pone.0012033Carlson, L., Gschneidner, D., Steele, J., & Fisher, J. P. (2022). Short-term supervised virtual training maintains intensity of effort and represents an efficacious alternative to traditional studio-based, supervised strength training. Physiol Behav, 249, 113748. doi:10.1016/j.physbeh.2022.113748Farrow, J., Steele, J., Behm, D. G., Skivington, M., & Fisher, J. P. (2021). Lighter-Load Exercise Produces Greater Acute- and Prolonged-Fatigue in Exercised and Non-Exercised Limbs. Res Q Exerc Sport, 92(3), 369-379. doi:10.1080/02701367.2020.1734521Gomes, G. K., Franco, C. M., Nunes, P. R. P., & Orsatti, F. L. (2019). High-Frequency Resistance Training Is Not More Effective Than Low-Frequency Resistance Training in Increasing Muscle Mass and Strength in Well-Trained Men. J Strength Cond Res, 33 Suppl 1, S130-S139. doi:10.1519/JSC.0000000000002559Grgic, J., Lazinica, B., Mikulic, P., Krieger, J. W., & Schoenfeld, B. J. (2017). The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review. Eur J Sport Sci, 17(8), 983-993. doi:10.1080/17461391.2017.1340524Grgic, J., Schoenfeld, B. J., Davies, T. B., Lazinica, B., Krieger, J. W., & Pedisic, Z. (2018). Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Sports Med, 48(5), 1207-1220. doi:10.1007/s40279-018-0872-xHenselmans, M., & Schoenfeld, B. J. (2014). The effect of inter-set rest intervals on resistance exercise-induced muscle hypertrophy. Sports Med, 44(12), 1635-1643. doi:10.1007/s40279-014-0228-0Iversen, V. M., Norum, M., Schoenfeld, B. J., & Fimland, M. S. (2021). No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med, 51(10), 2079-2095. doi:10.1007/s40279-021-01490-1Lim, C., Nunes, E. A., Currier, B. S., McLeod, J. C., Thomas, A. C. Q., & Phillips, S. M. (2022). An Evidence-based Narrative Review of Mechanisms of Resistance Exercise-induced Human Skeletal Muscle Hypertrophy. Med Sci Sports Exerc. doi:10.1249/MSS.0000000000002929McKendry, J., Stokes, T., McLeod, J. C., & Phillips, S. M. (2021). Resistance Exercise, Aging, Disuse, and Muscle Protein Metabolism. Compr Physiol, 11(3), 2249-2278. doi:10.1002/cphy.c200029Mitchell, C. J., Churchward-Venne, T. A., West, D. W., Burd, N. A., Breen, L., Baker, S. K., & Phillips, S. M. (2012). Resistance exercise load does not determine training-mediated hypertrophic gains in young men. J Appl Physiol (1985), 113(1), 71-77. doi:10.1152/japplphysiol.00307.2012Morton, R. W., Oikawa, S. Y., Wavell, C. G., Mazara, N., McGlory, C., Quadrilatero, J., . . . Phillips, S. M. (2016). Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men. J Appl Physiol (1985), 121(1), 129-138. doi:10.1152/japplphysiol.00154.2016Morton, R. W., Sonne, M. W., Farias Zuniga, A., Mohammad, I. Y. Z., Jones, A., McGlory, C., . . . Phillips, S. M. (2019). Muscle fibre activation is unaffected by load and repetition duration when resistance exercise is performed to task failure. J Physiol, 597(17), 4601-4613. doi:10.1113/JP278056Nunes, E. A., Colenso-Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick-Lewis, D., . . . Phillips, S. M. (2022). Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle, 13(2), 795-810. doi:10.1002/jcsm.12922Nunes, J. P., Schoenfeld, B. J., Nakamura, M., Ribeiro, A. S., Cunha, P. M., & Cyrino, E. S. (2020). Does stretch training induce muscle hypertrophy in humans? A review of the literature. Clin Physiol Funct Imaging, 40(3), 148-156. doi:10.1111/cpf.12622Phillips, S. M. (2014). A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Med, 44 Suppl 1, S71-77. doi:10.1007/s40279-014-0152-3Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci, 29 Suppl 1, S29-38. doi:10.1080/02640414.2011.619204Santos, W., Vieira, C. A., Bottaro, M., Nunes, V. A., Ramirez-Campillo, R., Steele, J., . . . Gentil, P. (2021). Resistance Training Performed to Failure or Not to Failure Results in Similar Total Volume, but With Different Fatigue and Discomfort Levels. J Strength Cond Res, 35(5), 1372-1379. doi:10.1519/JSC.0000000000002915Saric, J., Lisica, D., Orlic, I., Grgic, J., Krieger, J. W., Vuk, S., & Schoenfeld, B. J. (2019). Resistance Training Frequencies of 3 and 6 Times Per Week Produce Similar Muscular Adaptations in Resistance-Trained Men. J Strength Cond Res, 33 Suppl 1, S122-S129. doi:10.1519/JSC.0000000000002909Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res, 24(10), 2857-2872. doi:10.1519/JSC.0b013e3181e840f3Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc, 51(1), 94-103. doi:10.1249/MSS.0000000000001764Schoenfeld, B. J., Grgic, J., Contreras, B., Delcastillo, K., Alto, A., Haun, C., . . . Vigotsky, A. D. (2019). To Flex or Rest: Does Adding No-Load Isometric Actions to the Inter-Set Rest Period in Resistance Training Enhance Muscular Adaptations? A Randomized-Controlled Trial. Front Physiol, 10, 1571. doi:10.3389/fphys.2019.01571Schoenfeld, B. J., Grgic, J., & Krieger, J. (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci, 37(11), 1286-1295. doi:10.1080/02640414.2018.1555906Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017a). The dose-response relationship between resistance training volume and muscle hypertrophy: are there really still any doubts? J Sports Sci, 35(20), 1985-1987. doi:10.1080/02640414.2016.1243800Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017b). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci, 35(11), 1073-1082. doi:10.1080/02640414.2016.1210197Schoenfeld, B. J., Ogborn, D. I., & Krieger, J. W. (2015). Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Med, 45(4), 577-585. doi:10.1007/s40279-015-0304-0Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L., . . . Krieger, J. W. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. J Strength Cond Res, 30(7), 1805-1812. doi:10.1519/JSC.0000000000001272Steele, J., Androulakis-Korakakis, P., Carlson, L., Williams, D., Phillips, S., Smith, D., . . . Fisher, J. P. (2021). The Impact of Coronavirus (COVID-19) Related Public-Health Measures on Training Behaviours of Individuals Previously Participating in Resistance Training: A Cross-Sectional Survey Study. Sports Med, 51(7), 1561-1580. doi:10.1007/s40279-021-01438-5West, D. W., Burd, N. A., Staples, A. W., & Phillips, S. M. (2010). Human exercise-mediated skeletal muscle hypertrophy is an intrinsic process. Int J Biochem Cell Biol, 42(9), 1371-1375. doi:10.1016/j.biocel.2010.05.012West, D. W., Burd, N. A., Tang, J. E., Moore, D. R., Staples, A. W., Holwerda, A. M., . . . Phillips, S. M. (2010). Elevations in ostensibly anabolic hormones with resistance exercise enhance neither training-induced muscle hypertrophy nor strength of the elbow flexors. J Appl Physiol (1985), 108(1), 60-67. doi:10.1152/japplphysiol.01147.2009West, D. W., Cotie, L. M., Mitchell, C. J., Churchward-Venne, T. A., MacDonald, M. J., & Phillips, S. M. (2013). Resistance exercise order does not determine postexercise delivery of testosterone, growth hormone, and IGF-1 to skeletal muscle. Appl Physiol Nutr Metab, 38(2), 220-226. doi:10.1139/apnm-2012-0397 

Introduction to AngusImportance of nature and having fun outdoorsDisconnecting to tap into creativitySleep/wake times3-question quiz to determine morning lark or night owlWake up time and peak performanceBrain dumpThoughts on Oura dataFind Angus: sleepprocoach.comThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again in June 2022.

A plug for recreational activityWhat's your priority?What is your mood?What do you want to train?What type of stress do you need?What is a load spike?Article: S4 Model for Returning to the GymThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again in January 2020.

Why Dr. Heisz chose to write a book for the general publicStigma around mental health"Prescribing" exercise for mental health conditionsTechnology for tracking stressStress overload in athletesReal threats vs perceived threatsExposure therapyPushing beyond your comfort zoneViolent consistencyBenefits of exercise to the brainADHD and exerciseFind Dr. Heiz: research website; jenniferheisz.com, Twitter @jenniferheisz; Instagram @drjenniferheiszMove the Body, Heal the Mind: Overcome Anxiety, Depression, and Dementia and Improve Focus, Creativity, and SleepThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course is currently closed, but you can sign up to be notified when the course opens again.

What you do the final week before your competition can literally make or break how well your physique shows looks at your bodybuilding show.  The “fail” occurs when you make changes during this final week of show that have a irrepairable outcome...and in a bad way. In part 2 of Show Prep Fails, I go into detail on some personal experiences I've had with some final week of show protocols.  I share the ugly truths on how things can go very, very wrong. I share some pointers on things to look out for so these instances don't happen to you.  And I provide some suggestions on how to avoid your own peak week fails.  Coming up there will be a part 3 to this sequence that I think you are going to love.  In the meantime, let me know what resonates with you in our Facebook group called “The ‘Everything Else' in Bodybuilding Podcast Insiders!” Key Takeaways: *What is “peak week” (3:15) *My story about 8 months of prep down the drain (3:34) *There is no one size fits all peak week protocol (9:18) *My story about identical peak week protocols and drastically different outcomes (13:00) *Some common sense thoughts about peak week (18:50) *How and when to test your peak week protocol (20:09) *What's next! (21:04) Additional Resources: -Grab your free bikini, figure, or men's physique posing tutorial at www.learntopose.com -Discover The Proven Strategies to Winning a Bodybuilding Show That You Will Never Learn At Any Posing Class... Competitor Workshop... or Anywhere Else! (and… What to do about it) at www.posingwinsshows.com -Grab your “My Own Motivation” tank top at shop.killitwithdrive.com   ——TRANSCRIPT—— The week before your bodybuilding competition is exciting. You will feel a flood of emotions.  You might feel a sense of accomplishment that all of your hard work has finally got you to the point of getting on stage. You made it.  You might also be a nervous Ned or a nervous Nelly and completely doubt yourself and whether you are ready. These are all fears and false beliefs of course.  I've had to talk sense into some posing clients in the past here or there who start pulling the only skin they have left on the sides of their waist and telling me to “look at this.”  Can you see my eyes rolling right now?  It's the same look I give them.  I'm like, yes, you are contorting your body to MAKE skin squeezable.  Of course I'm being silly sarcastic to them like I always am, and I do stop joking and level with them.  I remind them of the road, where they started, where they are now… and that now is the time to put their game face on. It's been a long road and now is not the time to take their eye off the ball.   How do I know this?  Because I've been there done that many times myself and I have experienced a high like you will never believe when I got on stage and knew I nailed the look.  And then I've also got on stage and knew the opposite.  And walked off stage knowing I looked better a week before the show.  This is exactly what I'm going to talk about today.  I'm going to talk about some of my own experiences with peak week and share in detail how they can go very wrong. If you don't know what peak week is, it refers to the final week before a bodybuilding contest when many people make last minute tweaks to their nutrition and/or training to try get their body a little leaner or dryer.  The goal is to make their muscles display that much more prominent on show day.  Sounds exciting, right?   One time I prepared 8 months for a show only for a peak week disaster to cause me to miss the mark with my physique on show day. 8 months. Of. Work. Think about that.  These shows are not like every weekend for most people. If you are constantly trying to improve your physique, it's in your best interest that you NOT compete very often. So you have time to actually make the improvements.  If you are on PEDs you are a different breed.  That's a topic for another day.   In addition to the 8 months of work, there were financial costs that were wasted.  I had to fly for this show so there was flight, hotel, rental car, and of course the entry fees, tan, among other things that had to be factored in.  You'll hear me say it many times, competing in bodybuilding is not an inexpensive sport.  I had no problem spending this money for something I loved, but to spend it and my physique look worse than it looked literally one week before is a tough one to swallow when I didn't know how long it was going to be before I got back on stage.  So what happened, For the 8 months leading up to the show I was drinking two meal replacement shakes a day and found them easy on the stomach. Yhey gave me a lot of energy for my workouts too. Plus they had 36 grams of protein in them, plus essential vitamins, and enzymes to break down the shakes for better absorption so they were a powerhouse of nutrition. The shakes were the only changes I made to my nutrition.  I worked them into my macros and ate the same amount of meals a day, just swapped out two of them for the shakes.  Visibly my shoulders were growing like weeds, energy was great, and the biggest benefit I found was I had no problem staying lean throughout the year.  I didn't have any cravings either. I had them in my nutrition all the way up to the final week of show.  Then peak week came around. I was advised to pull out my two shakes and swap them for solid food.  The theory was it would dry me out and I would come in looking leaner and my muscles more prominent at my show the following Saturday.   You are probably guessing by now that this did not happen. So let me tell you what DID happen. At first, the thought of removing my shakes, I was like, ughhh, bummer everything has been going so well. Very quickly I switched my attitude to that of, “if this is what it is going to take to come in my best, then let's do it.”  I never back down from putting the work in to make me a champion.  Plus, I was making my pro debut on a new pro stage and I wanted to win.  This pro stage was different than other stages I had been on. From the posing, the judging, the stage walks, basically everything was different.  I think you all know by now I have three pro cards in three very different federations. Some people say they have two or three pro cards but often that is in the same federation. So for example, they might be a figure, bodybuilding, and physique pro, or a bikini and figure pro, but it's all in the same federation or among similar federations.  But when you cross over to completely different federations with completely different judging, posing requirements, you are in completely new waters.  The overall experience will be completely new. So here I was, getting ready for this new pro stage, excited for a new experience, and I'm one week out from the show. I pull the shakes as recommended and swap the shake meals for solid proteins.  At the end of day 1 my stomach felt full from all the solid food but I figured it would pass since I was also doing additional cardio.  I hoped the cardio would help me utilize the food better.  By mid day, day 2, it became more difficult to get the food down. I wasn't hungry and my stomach felt full all the way up to the spot underneath my breast bone.   I still got my food in though.   By the evening of day 2 my stomach started to physically hurt.   The morning of day 3 I was battling being able to eat at all.   By lunchtime day 3, I could not eat any more solid food.  My stomach felt full to the brim, hurt quite a bit, and I felt like I was going to vomit if I ate anymore.  I struggled getting through my workouts too.  So I skipped a meal or two and ate a lighter meal at the end of the day with maybe about 3 ounces of protein and a tablespoon of some fat. By day 4, which was the Thursday before the Saturday show, I added back in just a plain whey protein shake, not a meal replacement, to at least get some protein in. I did the same on Friday too.  By Friday the pain had subsided, but I still wasn't 100% well.  Plus, by now, the effect of the nutrition changes was visible…and not in a good way.  My body was stressed.  The cuts that were in my legs the weekend before were soft and I did not have the prominent muscular look that we hoped for.  The resulting changes to my physique were completely opposite of what was the goal of peak week.  So not only was it a miserable week being sick to my stomach, there was literally nothing I could do on show day to reverse the negative effects from the week. But here's the thing. There was no science that backed this peak week protocol.  And not only was the week of show memorable in not a good way, 8 months of hard work got thrown down the drain because I did not bring my best physique to the stage. What a waste. Kind of like when someone shows up unprepared with their hair, makeup, suit, or posing and stage presence skills and looks like a hot mess on stage when they could've avoided it.  Such a waste too.  At least with proper hair, makeup, and posing and stage presence preparation you can control looking prepared.  You can just redo your hair for example.  To me there is so much help in these areas  these days that there really is no excuse for being unprepared in any of these areas. With peak week protocols, not so much. Did you know that there is not one exact peak week protocol that works for everyone?  The person you are working with, no matter who they are, how many years they have been coaching, or how many degrees he or she has, is still testing their protocols on you to find out what works for you?  And don't get me going on these contest prep coaches that literally have the only credential of winning a pro show next to their name now calling themselves expert coaches. Please.  Often there is zero science education behind him or her and most likely no real knowledge of human physiology at all.  I know top level coaches who resort to giving their bikini athletes specific PED protocols to minimize their room for error peaking you. Look, if you are general wellness and lifestyle and not looking to do contest prep, by all means, work with the fancy named coaches.  When I owned my fitness facility I would give nutrition consults to the general public that came to my gym to work out.  Heck I even had an entire movement in my community called the Michele Approved movement where I designed healthy menu options at various restaurants and even took it as far as to have a grocery list at a super market with about 250 shelf tags throughout the store for shoppers to cross reference the grocery list.  Sales of the menu items and grocery list items skyrocketed for these businesses.  I never took a penny from them either.  Instead I wanted people to know my fitness facility was unlike any other.  When I did 1 on 1 nutrition consults with gym members, I would look at what they were eating and I would make recommendations based on their goals, lifestyle, and always took into account their current nutrition regimes. I have found that a lot of nutrition is about psychology too so everything was customized to the person and what was doable to them.  All the little improvements did in fact help them improve.  I didn't want to be that gym where everyone showed up looking the exact same month after month, year after year, especially when they worked with someone from my personal training staff.  You've probably seen this occur yourself in your own gym..  People spending thousands of dollars to work with a personal trainer only to look NO different.  Nope, didn't want that for my gym members. For this reason, anyone that incorporated my nutrition advice, transformed.  I knew from years of competing that nutrition was an integral part of making physique changes.  The exact nutrition changes are specific to the person and where they are in their journey.  But I currently draw the line at nutrition for contest prep.  Even with the nutrition certifications I have and continue to acquire, including the latest one I did called The Flex Diet Certification under Dr. Mike T. Nelson, one of the smartest people I know, I still won't, as of today, do someone's contest prep nutrition.   I will be coming out with a program that is lifestyle related in the near future with my husband Vassilios that will address common pitfalls in nutrition and training, for nominal amount you guys, so nothing crazy.  I'll share more about it when the time comes.  As for contest prep, as of right now I refer contest prep nutrition to the smartest people I know who understand its complexity from a science backed approach.  Instead, my focus is the Posing Wins Show program which is the gold standard in the industry with tools and strategies you won't find anywhere else.  I can't say enough about it obviously because it's a passion of mine.  My point about nutrition for contest prep is that not everyone is qualified to be an expert in it. Tons of likes and followers, a trophy, or a pro win doesn't make someone an expert. Especially when it comes to contest prep. So I talked about how not one exact peak week protocol works for everyone but let me also ask you… Did you also know that your body will not necessarily respond the same way to the protocol you did for the show you did prior?   I can remember a show where I came in ON POINT.  The look was absolutely nailed and it was another pro debut.  I remember being on stage and being in, wait for it, LAST callout.  I was standing in the back of the stage under the lights with like 2 other people.  What you would consider the best in the group of women on the stage had already been called up to the front of the stage and compared amongst each other while the rest of us stood like potted plants at the back of the stage.  I remember that sinking feeling when it was down to like a couple of us and I hadn't been called up yet.  I was like, well, no turning back now. When I was finally called up with those two other people, I did not let what I was feeling inside change my presentation.  It was time to perform, so step up.  This was pre-judging. I walked off the stage and was ok because I knew I brought my best package to the stage.  That was my win.  And no one could take that away from me. I didn't wallow in my sorrow and kept my nutrition on point between pre judging and finals so I would continue to hold my conditioning and not lose the look that I worked so hard to achieve.   So finals comes around. We are pros so the MC introduces us individually by our first and last names to the audience.   I come out, hit my signature power pose, flash a few more of my best poses, and get back in line. The MC then starts to do callouts again because the judges weren't finished judging.  The first batch of people are called out.  Nope, not me in it.  As expected. Another few people are called up to stand with them.  Nope not me.  Still not surprised.   Then all of a sudden, I hear my name.  I'm like, wow, that's an improvement from being last. I try to contain my excitement, breathe, and walk up to the line with the rest of the women.  Here I am standing at the very end of the row.    There is a little bit of a pause in the judging.  I look over to the judging table and I see whispering going on.  We are all waiting for the next call.  To my surprise, I hear my name called, and I am asked to move all the way to the center of the stage next to last year's Champion.  What a moment.  I walk over, get into my pose, and we go through another round of comparisons with me staying right there on stage.  It was such a drastic change of events that I'll never forget.  You just never know you guys.  When you come in on point, you need to never fall off your game and present yourself your best.  I absolutely nailed the look for this show.  It wasn't easy and a couple days before the show my body dried out so much that my arms would suction at the elbow when I did a lat pull down.  My legs looked sick and the quad cuts were deep.  And nope, I never took a diuretic, in fact never have taken one.  This was literally accomplished ALL with nutrition.  It was literally the best I ever looked and the worst I ever felt.  It paid off and I walked off stage going from last callout to finishing with a 2nd place trophy behind the champion from the prior year who re-claimed her crown.   So the following year, when it was time to get back up on that SAME stage, the idea was to NOT. Change. anything.  So I followed the exact same protocol that I did the year before to a T. You know what happened?  Absolutely nothing.  No deep quad cuts, no crazy dryness.  That exact same protocol did NOT work.  I was still really lean, but I didn't have that crispness and deep separation that I had the year before. So again, my body did not respond the same way to the protocol I did for the prior show.  This wasn't as obvious as a peak weak disaster as the one I told you about where the food was drastically changed. But this is still a fail. I've speculated many times about the WHY on the cause of this fail.  I'm not a scientist, but I believe our bodies are constantly evolving.  So my body was literally not the same body it was at the year before.  Think about it, if you are constantly improving your physique, in theory, you should have an improved package in some way.  Maybe you have more muscle overall, like me, I had accomplished building more size in the year between shows.   Or maybe if you took extra time off and you were successful in making a body composition change, meaning you added muscle to areas that are lacking and/or trim areas that are over dominant. So overall you ARE different.   Or maybe it's overall stress too.  I had torn a hamstring about 8 weeks prior to this show and trained through the pain.   Let's also add in the fact that when you are doing contest prep for a bodybuilding show, you are bringing your body fat levels down much further than just looking hot on the beach.  There will come a point when your body literally thinks it's starving.  In addition, for women, this can mean a loss of your menstrual cycle because your body fat levels are too low for your body to focus on reproduction.  I remember for one show it took me 6 months to get my cycle back after a show.  6 months.  Crazy huh?  And I've never used any performance enhancing drugs, so this was purely a loss of menses from low body fat levels and the stress on the body that comes with the territory.   Overall the scenario from the prior show to the current show I was doing wasn't the same. So the moral of this is to not think that there is a cookie cutter peak week protocol that is going to work for every show.   Now if you have a coach that resorts to giving you PEDs like estrogen blockers, like nolvadex, to lean out your legs and glutes, then that's a whole different scenario.  So as you can see, contest prep is no easy feat. And what you do the final week before the show can literally throw out the window all that you did to prepare for the months leading up to the show. In my opinion, from many lessons learned from 20 years of doing this, I do believe that no two show preps are the same, but there should be some common sense involved.  I do not believe anything drastic should be done the week of show at all.  I think that at the end of the day, if you aren't lean enough and you are trying to do something quick to fix it, you are setting yourself up for disaster.  Your body is in a super sensitive condition and even small changes can have a drastic effect.  If you aren't lean enough, you should push out the show.  There will always be another show.  Your stress levels have to be factored in and action should be taken to minimize them as well.  Your health and wellness should always be a priority.  By the way, some contest prep coaches will not dial you into a show with protein shakes in your nutrition and will ask you to pull them out.  If you want to pull out protein shakes for whatever reason, in my opinion, I would not do it last minute.  I would slowly taper the shakes down over many weeks prior to your show to allow your body to adapt to changes in nutrition.  I would also plan to be ready for a show weeks before the show, not torpedo like you're sliding into home base head first to score the point.  I literally mean weeks before.  If you want to try any peak week protocols, let them be small changes, that you know will have a positive affect on you because you tested them….on YOU, not heard about them from a friend.   So it's with the testing that you find out which peak week protocol you should do for THIS upcoming show…and it is also the time you will find out whether the protocol you did for the prior show will even work this time.  This testing should be done weeks prior to the show, so you have time to make adjustments should any tests not have a favorable outcome.  Again, be ready weeks before the show so you can test with a contest ready physique for more accurate results.  Even small changes like adjustments to your carbs or fats can make your muscles look flat or full.  I've come into shows with my physique on point and I've come into shows where I was flat as a pancake.  A lot of how to do this is backed by science so don't waste your time with anyone that doesn't have a science background or a solid understanding of the human body.  Peak week should be small changes, nothing drastic and you should prepare for this before the show, and not do any last minute tests right before you get on stage.  So no guessing the week of show.   In fact, I'm going to be having a guest on the show in the near future who, along with four other people that are PHDs and scientists, who together published a paper recently that reviews the current pre-contest peaking protocols that are most commonly used by bodybuilders. This review provides evidence-based recommendations on safe and effective strategies for peak week protocols.  We are also going to talk about the differences in peaking someone who only uses nutrition and training to prep for shows versus someone who uses PEDs to prepare for shows. These scenarios are completely different and I think a lot of people who start with coaches who automatically use PEDs with their clients don't realize that this is not the only way to prep for shows. And that there is a science based approach to peak week that will optimize your chances of actually peaking when you are NOT on PEDs. Swapping out liquids to solids the week of show was a bro science protocol.  There is too much bro science in this industry and it's time to elevate the science.   I think you guys are going to love hearing exactly what people with actual scientific background have to say about peak week.  I will continue to bring you guys more truth talk from credible people and no bro science or fluff.  So stay tuned for the follow up to this episode. I've got a lot more coming. In the mean time, if you are ready to do something completely awesome for yourself and leave no stone unturned in your show prep, then go to www.posingwinsshows.com and Discover The Proven Strategies to Winning a Bodybuilding Show That You Will Never Learn At Any Posing Class... Competitor Workshop... or Anywhere Else! (AND... WHAT TO DO ABOUT IT). Learn things you won't learn anywhere else and go to posingwinsshows.com  Also, like I said before join the discussion in the Podcast Insiders group if you haven't already.  I'll see you on the next episode!  

Catching up on current events and weatherOur quarantine nightmaresBryan's dogBryan's programming and communicating with clientsProblem-solving when clients are stuckMetrics - useful or notMarkers of stress - using HRVProgram designThoughts on alcoholRisk, reward, and injuryOur favorite exercises and training methodsTraining an aerobic baseFind Bryan on IG: @bryankrahn or his website: https://bryankrahn.com/The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course is currently closed, but you can sign up to be notified when the course opens again.

Discussion of the Ph.D. processResearch limitations and strugglesReflexive Performance Reset (RPR)The imperfect role of science in answering questionsSport and exercise psychology (Dr. Feit's dissertation)The role of the coach in directing their client's mindsetOne surprise from Dr. Feit's researchFind Dr. Feit on Facebook: Adam Feit, IG: @aefeit, Twitter: a_feit, and email: aefeit@gmail.com This podcast is brought to you by the physiologic flexibility certification course. In the course, I talk about the body's homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more. Sign up for the waitlist, and you'll be notified as soon as the course opens. 

Programming for clientsTraining program rationaleGetting results for clientsUnrealistic coaching expectationsWhen numbers don't add upSigns of a plateauManaging hunger during prepThe fasted cardio debateMeanderings from training in Costa RicaFiguring out your goalsFind Ryan at Rebel Performance or follow Ryan on IG @lacurefitRyan's top two tips for doing a lat pose The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course opens today, Jan. 3rd to Monday, Jan. 10th. If you are outside of the enrollment window, sign up to be notified when the course opens again.

Brief history of creatine and how Dr. Rawson became interested in studying the supplementCreatine research and early studiesDifficulty determining levels of creatine in the brainResponders and non-respondersAnimal data?Brain injury and creatineAthletes and creatineStigma around supplements that enhance performancePre-loading dosage to protect the brain in case of injury?Safety profileWhat is the next big creatine-like supplement?Find Dr. Rawson on Twitter @EricRawsonPhD or email him at erawson@messiah.eduThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course opens today, Jan. 3rd to Monday, Jan. 10th. If you are outside of the enrollment window, sign up to be notified when the course opens again.

#1 Hybrid Trainingin-person and online combinednutritionprovide better service#2 All Training will Include a Lifestyle Componentmobilitywarm-upcool downnutrition - food prepstress- HRVsleepBonus: How to use the informationphysiologic flexibility to be more robusthomeostatic stressors: temp, pH, fuels, O2 CO2Eustress vs. distressThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course opens today, Jan. 3rd to Monday, Jan. 10th. If you are outside of the enrollment window, sign up to be notified when the course opens again.

What does the client need to give up?Physiological reasons don't address psychologicalHardest to changeCoaching leverage and how to calculate itMore about the Flex Diet CertificationThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again on January 3, 2022.

Liposomal technologyWhere the industry gets supplements rightWhere the industry gets them wrongFringe groupsImportance of third party testingCBD and beyond - what is the next big cannabinoid?What ingredients actually work?New pre-workout supplements?What Dr Vince looks for in ingredientsNewer stimulants on the marketBogus marketing claimsLactate as a supplementYou can reach Dr Vince by email: vince.krc@google.comThe Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery. The course will open again in January 2022.

My motivation to starting Wise Athletes was to uncover knowledge that would help older athletes like myself to slow the progression of the symptoms of aging on athletic performance and on life in general.  I don't particularly like the idea of getting old, and I'm happiest when I can forget my age because my body is working well…..working like it did when I was younger. Dr. Mike T Nelson’s programs for building metabolic and physiologic flexibility are just the thing for helping the older athlete “reset the clock”.   I have taken Dr. Mike’s FlexDiet certification program (I paid full price for it) and have followed the program for the last 3 months. I have gained a lot of muscle and lost a lot of body fat in the process, so I know quite a bit about how effective it is. Send me an email if you’d like to know more about my own experience. Key Concepts (train your body to be able to:) Burn body fat when resting or doing low intensity exerciseBurn glucose for high intensity efforts (and whenever you eat carbs)Switch between fat and glucose burning quicklyBuild and maintain muscle mass for strength when you want and need it (and for metabolic benefits)Shift between high energy (exercise, work) and low energy states (relaxation, sleep, recovery) with & without chemical interventions (e.g., caffeine)Expand your comfort zones in temperature, oxygenation (CO2 tolerance), muscle pH, and heart rate reserve (max HR – resting HR) to build physiologic headroom Dr. Mike T Nelson Creator of the Flex Diet Certification & Phys Flex Certification, kiteboarder, lifter of odd objects, metal music lover.   PHD IN EXERCISE PHYSIOLOGY FROM UNIVERSITY OF MINNESOTABA IN NATURAL SCIENCE FROM ST. SCHOLASTICAMS IN BIOMECHANICS FROM MICHIGAN TECHNOLOGICAL UNIVERSITYASSOCIATE PROFESSOR AT CARRICK INSTITUTE FOR CLINICAL NEUROLOGYMEMBER OF THE AMERICAN COLLEGE OF SPORTS MEDICINE (ACSM)CERTIFIED SPORTS NUTRITIONIST FROM THE INTERNATIONAL SOCIETY OF SPORTS NUTRITION (CISSN)INSTRUCTOR AT ROCKY MOUNTAIN UNIVERSITYPROFESSIONAL MEMBER OF THE AMERICAN SOCIETY OF NUTRITION (ASN)PROFESSIONAL SPORTS NUTRITION MEMBER OF THE INTERNATIONAL SOCIETY OF SPORTS NUTRITION (ISSN)NATIONAL STRENGTH AND CONDITIONING ASSOCIATION (NSCA) CERTIFIED STRENGTH AND CONDITIONING SPECIALIST (CSCS) Dr. Mike’s Website https://miketnelson.com Dr. Mike’s Instagram drmiketnelson

Dr. Mike T Nelson is a research-fueled Fitness and Nutrition educator who believes that something something and something should this thing and that thing. Dr. Mike T. Nelson has spent 18 years of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier. He's been called in to share his techniques with top government agencies, universities and colleges, fitness organizations and fanatics. The techniques he's developed, and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe. Creator of the Flex Diet Certification and Physiologic Flexibility Certification, and host of the Flex Diet Podcast Learn more here.