Episode 356: How Keto Affects Performance with Dr. Andrew Koutnik
On this episode of the Flex Diet Podcast, I sit down with my good buddy and lab-coat-wearing performance wizard, Dr. Andrew Koutnik. We talk about how to boost muscle performance, improve body composition, and feel like an athletic human without dumpster-firing your health.We dig into cold water immersion (and when it can kick gains in the shins), blood glucose regulation, ketogenic diets, carbs (yes, they’re still awesome), and how to build metabolic flexibility that actually translates to better outcomes in the gym and life.Andrew shares some killer insights from his research at Florida State University, especially around keto diets and athletic performance. If you’re curious about whether low-carb can help or hurt your performance, this is your jam.If you want practical tools for a bigger physiological engine, tune in!Sponsors:Tecton Ketones: https://tectonketones.com/LMNT: http://drinklmnt.com/mikenelson (automatically applied at Episode Chapters:05:28 Conferences and Networking08:34 The Importance of Practical Application in Science21:43 Cold Water Immersion and Stress Responses32:53 Mindfulness and Meditation39:29 Blood Glucose and Exercise Performance52:00 Limitations of Association Studies in Sports Performance52:47 Impact of Blood Glucose on Performance57:04 Historical Perspective on Ketogenic Diets01:00:52 Study on Ketogenic Diets and Ironman Competitors01:15:53 Health Implications of High Carbohydrate Diets01:18:48 Concluding Thoughts on Nutrition and Performance Episodes You Might Enjoy:Episode 254: Exploring the Frontiers of Ketone Science and Brain Health with Mike Chesne from Tecton LifeYouTube: https://youtu.be/uTsM_ETF8Us Episode 253: Enduring the Antarctic Chill and Unveiling the Power of Ketones with Akshay Nanavati and Tecton LifeYouTube: https://youtu.be/ockRFjBiOQcConnect with Dr Koutnik:Website: https://andrewkoutnik.com/Instagram: https://www.instagram.com/andrewkoutnikphd/Get In Touch:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/
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Episode 355: The Stimulated Mind: Dr. Tommy Wood on Building a Better Brain Through Training, Tech & Physiology
In this episode of the Flex Diet Podcast, I sit down with my good friend Dr. Tommy Wood to dig into his upcoming book, The Stimulated Mind — a ridiculously practical guide to building a better brain.We get into all kinds of fun rabbit holes: how technology is changing fitness, why lactate (yes, the same stuff you curse during hard intervals) is actually rocket fuel for your brain, and why a solid dose of cardio is one of the most underrated cognitive enhancers out there.We also tackle resistance training, neuroplasticity as you age, and which sports and drills actually move the needle for cognition. And because it’s Tommy, we even wander into the spicy territory of psychedelics and whether they may have a place in brain health.If you want real, actionable strategies to boost memory, focus, and long-term cognitive performance—without drowning in jargon—this episode is for you.Tune in and geek out with us.Sponsors:LMNT electrolyte drink mix: https://drinklmnt.com/Flex 4: Dr Tommy Wood's top 4 ways to improve your brain Preorder The Stimulated Mind: https://www.amazon.com/Stimulated-Mind-Future-Proof-Brain-Dementia/dp/0593797817/ref=sr_1_1Triphasic 2 book now available!Go to https://triphasic2.com/Episode Chapters:02:01 Dr. Tommy Wood's Background and Expertise03:15 The Stimulated Mind: Translating Neuroscience into Practical Tips04:01 Sponsors and Special Offers05:09 Interview with Dr. Tommy Wood Begins06:58 The Benefits of High-Intensity Exercise10:37 Lactate and BDNF: Brain Fertilizer17:16 The Potential of Lactate Supplements20:49 The Challenges of Translating Preclinical Science to Humans26:54 The Importance of the Hippocampus and Executive Function29:53 The Benefits of Resistance Training for Cognitive Health32:09 The Cognitive Benefits of Coordinative Training34:30 The Importance of Recreation and Social Interaction37:34 The Humbling Nature of Brazilian Jiu-Jitsu38:12 The Stimulated Mind: Brain Function and Exercise40:06 Neuroplasticity and Aging40:50 Embracing Discomfort for Brain Growth42:47 The Role of Dopamine in Learning45:14 Flow vs. Clutch States in Performance48:41 The Goat Drill: A Complex Motor Skill Exercise53:13 Expanding Cognitive Headroom58:00 Psychedelics and Brain Health01:03:26 Wrapping Up: Book Promotion and Final ThoughtsFlex Diet Podcast Episodes You May Enjoy: Episode 307: The Lost Episode on Body Composition Research with Dr. Tommy Wood and Dr. Ben HouseYouTube: https://youtu.be/ytbNiJ25kiQ Episode 178: Rebroadcast – Insulin and Glucose Myths & more with Dr Tommy WoodYouTube: https://youtu.be/N7LchLtBJr4Connect with Dr. Tommy Wood: Substack: https://substack.com/@betterbrainfitnessInstagram: https://www.instagram.com/drtommywoodWebsite: https://www.drtommywood.com/Get In Touch with Dr Mike:Instagram: https://www.instagram.com/drmiketnelson/YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpgEmail: https://miketnelson.com/contact-us/
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Episode 354: How Shiftwave Reboots Your Nervous System w/ Dr. Jeff Rouse
In this episode of the Flex Diet Podcast, I sit down with Dr. Jeff Rouse from Shiftwave to talk about his mind-bending device that claims to reset your nervous system.I’ll be honest, when I first saw it, I was skeptical. But after trying it at the Parker University conference, I was blown away by what it did. We dig into how the tech works, why it’s so effective for both physical and mental health, and how it’s being used everywhere from mental health therapy to pro sports.Dr. Rouse brings a fascinating mix of psychiatry, quantum biology, and wellness tech expertise to the conversation. He explains the science behind Shift Wave, the principles that make it tick, and some of its wildest protocols, like “synthetic sleep.”If you’re into cutting-edge tools that help you recover faster, feel better, and perform at your best, this one’s worth the listen.Sponsors:Shiftwave: https://shiftwave.co/drmiketnelsonSave $300 with the link above. Note: This is an affiliate link.Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8Available now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:02:47 Meet Dr. Jeff Rouse: Background and Expertise03:09 Sponsorship and Personal Endorsement05:01 Understanding Shift Wave: Dr. Jeff's Explanation06:37 The Impact of Shift Wave on the Nervous System17:34 Shift Wave in Practice: Real-World Applications31:45 The Role of Sleep in Nervous System Regulation38:03 Synthetic Sleep Protocols: An Innovative Approach39:27 Exploring Synthetic Sleep Protocols40:09 Physiological Effects of Deep Relaxation45:43 Potential Benefits for Athletic Performance49:59 Vagal Nerve Stimulation and Cognitive Enhancement54:42 Mechanoreception and Natural Pathways01:00:14 Personalized Biofeedback and Protocols01:06:37 Daily Use Recommendations for Shift Wave01:11:34 Conclusion and Final ThoughtsFlex Diet Podcasts You May Enjoy: Episode 283: Unlocking Better Sleep and Stress Reduction with Dr. Dan Cohen of Soltec HealthYouTube: https://youtu.be/VInoz9ItGfwEpisode 273: Unlocking Better Sleep: Insights and Strategies from Dr. Chris PerryYouTube: https://youtu.be/BHGBAKtsdWIConnect with Dr Rouse:Website: https://shiftwave.co/Instagram: https://www.instagram.com/shiftwaveproGet In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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Episode 353: Pain-Free Performance with Dr. John Rusin
In this episode of the Flex Diet Podcast, I sit down with my good friend Dr. John Rusin to dig into his new book, Pain-Free Performance: Move Better, Train Smarter, and Build an Unbreakable Body. We talk all things movement, strength, and longevity—how to actually perform at a high level without wrecking yourself in the process.John drops some serious wisdom from decades of training and coaching, and we get into the real science behind balancing load, recovery, and pain management so you can keep crushing it for the long haul.If you want to know how to train hard, move well, and build a body that lasts, you’ll definitely want to tune in.Sponsors:Beyond Power Voltra1: https://www.beyond-power.com/michael13Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8Available now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:03:15 Conversation with Dr. John Russin Begins04:16 The Journey of Writing 'Pain-Free Performance'06:16 Challenges and Insights in Book Writing12:12 Health and Longevity in Fitness Coaching14:54 The Importance of Recovery and Self-Care24:14 The Future of Fitness: Health First Approach27:42 Social Media vs. Real Education in Fitness30:25 The Challenge of Authenticity in Fitness Coaching31:07 The Value of Books and Live Events32:03 Targeting the Right Audience in Fitness44:59 The Importance of Foundational Movement Patterns47:38 Effective Ratios for Balanced Training51:12 Integrating Functional Movements for Injury Prevention56:02 The Role of Storytelling in Fitness Education58:28 Conclusion and Final ThoughtsFlex Diet Podcasts You May Enjoy: Episode 343: Fueling the Corporate Athlete: Stress, Supplements & Performance with Dan Hunterhttps://youtu.be/0ek4XSs62RQ Episode 314: Unlocking Performance & Recovery: IV Therapies & Hyperbaric Oxygen Therapy with Jordyn Paynehttps://youtu.be/qnJHcepDx1cConnect with Dr Rusin:Pain-Free Performance: Move Better, Train Smarter, and Build an Unbreakable Body: https://www.amazon.com/Pain-Free-Performance-Better-Smarter-Unbreakable/dp/162860509XInstagram: https://www.instagram.com/drjohnrusincoaching/Website: https://drjohnrusin.com/Get In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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Episode 352: Dr. Dan Pardi on Stem Cells, Supplements, and the Future of Health with Qualia
In this episode of the Flex Diet Podcast, I sit down with my good friend Dr. Dan Pardi for a deep dive into all things health, longevity, and cognitive performance. We get into the science of stem cells and aging, the real benefits (and limits) of popular supplements, and how nootropics like Ritalin and Modafinil actually work—or don’t—in the real world.We also talk about how to integrate training and movement into insanely busy lives, the psychology of health behavior, and why being flexible in your approach (not just in your hamstrings) is key to long-term success.This episode is brought to you by Quaia Life, where Dan’s doing some fascinating work on cutting-edge supplements designed to optimize health and performance. They’re offering listeners 15% off their products, which you can grab through the link in the show notes.If you want a mix of actionable tips, science-backed insights, and a peek behind the curtain of how top researchers think about performance and aging, you’ll definitely want to tune in.Sponsors:Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8Qualia: https://qualialife.com/drmike15Coupon Code: DRMIKE15 (listeners get an additional 15% off any Qualia order)Available now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:01:51 Science Communication and Cognitive Performance02:43 Sponsorship and Product Endorsement04:54 The Importance of Flexibility in Training06:39 Integrative and Opportunistic Training15:50 The Psychology of Health and Performance24:12 Quality of Life and Nootropics31:12 Understanding Cognitive Enhancement44:30 Modafinil and Its Effects50:50 Exploring the Benefits and Downsides of a New Drug51:22 Mechanisms and Effects of the Drug52:42 Hallmarks of Aging and Their Impact58:07 Understanding Stem Cells and Their Functions01:01:52 Formulating a Stem Cell Supplement01:10:18 Sequencing Protocols for Optimal Health01:15:13 Challenges and Research in the Supplement Industry01:23:33 Final Thoughts and Recommendations01:34:29 Podcast Conclusion and Disclaimers Flex Diet Podcasts You May Enjoy: Episode 263: Lifestyle, Longevity, and the Future of GLP-1 Agonist Use in Wellness with Christa RymalYouTube: https://youtu.be/SlALIb74KvMEpisode 165: Health, Sports Performance and Longevity Medicine: Dr Rick Cohen with Dr. Mike T NelsonYouTube: https://youtu.be/bYk_wzBJzJYConnect with Dr Pardi:Qualia: https://www.qualialife.com/Instagram: https://www.instagram.com/dan_pardiGet In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
Dr. Mike T Nelson gets geeky with the latest research and scientific findings in the fitness world. Visit www.flexdiet.com to get Flex Diet Certified and www.miketnelson.com for more geeky goodness.
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