Flex Diet Podcast

Welcome back to the Flex Diet Podcast! In this episode, I chat with Dr. Eric Rawson about the fascinating world of creatine, not just for muscle growth and performance, but also for brain health. We review the latest research on how creatine supplementation may affect brain function, support concussion recovery, and more. 
Dr. Rawson shares insights from his extensive research, highlights the amazing safety profile of creatine monohydrate, and offers practical advice on supplementation for athletes and those at high risk of traumatic brain injuries. Tune in for an in-depth look at the science and practical applications of this powerful supplement! Don’t forget to subscribe and share with friends. Enjoy!
Sponsors:
Fitness Insider Newsletter: https://miketnelson.com/
Enroll in the Flex Diet Certification by midnight PST on Monday, Feb. 16.
https://miket.me/fdc
Available now:
Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.
Episode Chapters:
01:25 Creatine's Evolution and Its New Applications
02:37 Creatine and Cognitive Function
04:29 Podcast Logistics and Listener Engagement
05:31 Rebroadcast: Dr. Eric Rawson on Creatine and Brain Health
07:34 Dr. Rawson's Background and Research Focus
17:21 Challenges in Measuring Brain Creatine
26:53 Animal Models vs. Human Data
34:18 Challenges in Brain Function Research
36:14 Political and Reporting Issues in Concussion Studies
37:40 Open-Label Trials and Self-Report Surveys
39:56 Creatine's Potential in Brain Injury Recovery
42:25 Parental Concerns and Misconceptions about Creatine
44:45 The Safety and Efficacy of Creatine
47:09 Future Directions in Creatine Research
48:53 Comparing Brain and Muscle Creatine Levels
52:53 The Need for Human Studies Over Animal Models
55:33 The Broad Appeal of Creatine
58:57 Conclusion and Final Thoughts
Get In Touch with Dr Mike:
Instagram: Drmiketnelson
YouTube: @flexdietcert
Email: Miketnelson.com/contact-us

Welcome back to the Flex Diet Podcast! In this solo episode, I dive into the concept of coaching leverage, a key aspect of the Flex Diet Certification. Learn how to maximize muscle growth, improve performance, and enhance body composition through eight essential interventions, including protein intake, sleep, and more. 
I discuss the practical application of metabolic flexibility and flexible dieting principles to help you and your clients achieve sustainable results. Don't miss this opportunity to gain insights and tips that you can apply right away. Flex Diet Certification is open from February 9th to 16th, 2026. Sign up now and start your transformation!
Enroll now: https://miket.me/fdc
Sponsors:
Fitness Insider Newsletter: https://miketnelson.com/
Available now:
Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.
Episode Chapters:
00:17 Overview of the Flex Diet Certification
00:57 Details of the Flex Diet Certification
03:09 Enrollment Information and Bonuses
05:10 Introduction to Coaching Leverage
05:45 Physiology and Psychology in Coaching
07:03 Importance of Sleep in Coaching
10:22 Protein as a Key Intervention
11:56 Ranking Interventions by Coaching Leverage
14:04 Conclusion and Final Thoughts
17:10 Disclaimer and Legal Information
Get In Touch with Dr Mike:
Instagram: Drmiketnelson
YouTube: @flexdietcert
Email: Miketnelson.com/contact-us

In this episode of the Flex Diet Podcast, I sit down with strength coach and educator Jon Heck to explore the intricacies of carb cycling. We discuss everything from Jon's personal journey with different dietary approaches, including ketogenic diets and carb cycling, to specific strategies tailored for athletes and general fitness enthusiasts.
Highlights include the timing and distribution of carb intake, the role of hydration and electrolytes, and the benefits of structured nutritional planning for optimizing performance and body composition. Whether you're an athlete, coach, or someone looking to improve your nutrition game, you won't want to miss this insightful conversation.
Tune in and learn how to make carb cycling work for you. 
For part 1 of our discussion is on Jon's Hammer and Chisel Podcast here: https://www.youtube.com/watch?v=3xnVr9_rGMo 
Sponsors:
Fitness Insider Newsletter: https://miketnelson.com/
Available now:
Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.
Episode Chapters:
02:02 Deep Dive into Carb Cycling
06:44 John Heck's Personal Journey with Diets
22:31 The Role of Electrolytes and Hydration
32:50 Carb Cycling Strategies for Different Goals
36:30 Pre-Game Nutrition Strategies
37:02 Post-Game Recovery and Low Carb Days
38:44 Carbohydrate Timing and Intake
40:13 Intra-Workout Nutrition
51:04 High Carb and Low Carb Day Strategies
01:05:44 Reverse Dieting and Post-Diet Strategies
01:10:43 Conclusion and Final Thoughts
Flex Diet Podcast Episodes You May Enjoy:
Episode 356: How Keto Affects Performance with Dr. Andrew KoutnikYouTube: https://youtu.be/1MuLr6qaBlY

Episode 176: Metabolic Flexibility, Goal-Setting, and Violent Consistency with Adam GlassYouTube: https://youtu.be/XDchcjoz0DQ

Connect with Jon:
Instagram: https://www.instagram.com/what_the_heck71/
Website: https://hammerchiselperformance.com/
Get In Touch with Dr Mike:
Instagram: Drmiketnelson
YouTube: @flexdietcert
Email: Miketnelson.com/contact-us

In this episode of the Flex Diet Podcast, I sit down with Dr. Cas Fuchs from Maastricht University to dive into the science behind cold water immersion. We discuss its impact on muscle recovery, protein synthesis, and overall performance. Dr. Fuchs shares his latest research findings, debunking common myths and providing actionable insights for athletes and fitness enthusiasts.
Plus, we touch on the effects of different carbohydrates on glycogen resynthesis and liver function. Whether you're a gym-goer or a seasoned athlete, this episode is packed with valuable information to optimize your training and recovery strategies.
Sponsors:
Fitness Insider Newsletter: https://miketnelson.com/
Available now:
Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.
Episode Chapters:
02:15 Starting the Discussion with Dr. Fuchs
03:05 Research on Cold Water Immersion
04:39 Mechanisms and Effects of Cooling on Muscle Recovery
12:08 Long-Term Effects of Cold Water Immersion
24:01 Comparing Cooling and Heating Protocols
32:35 Placebo Effects and Practical Applications
37:57 Debunking Cold Water Immersion for Fat Loss
41:01 Exploring the Effects of Cold Water Immersion on Endurance
41:50 The Role of Temperature in Muscle Physiology
42:40 Practical Applications of Cold Water Immersion
44:43 The Myth of Cooling Devices for Performance Enhancement
48:37 Pre-Exercise Cold Water Immersion: Benefits and Drawbacks
50:58 Glycogen Resynthesis and Carbohydrate Types
01:02:50 Recent Research on Breakfast and Liver Glycogen
01:06:13 Upcoming Studies and Bodybuilder Research
01:09:10 Cold Water Immersion Tips for Gym Goers
01:10:40 Conclusion and Contact Information 
Flex Diet Podcast Episodes You May Enjoy:
Episode 202: Cold water immersion and the body’s regulation systems: An interview with Dr. Dwayne JacksonYouTube: https://youtu.be/3UfPcOJdmIA?si=Vu4FT12Z5gd4JXkx

Episode 344: Metabolic Adaptations, Lactate, and Training Smarter with Dr. Phil BattersonYouTube: https://youtu.be/PPZyO1nxSPA?si=7BjCBIQBbs7srcly

Connect with Cas:
Instagram: https://www.instagram.com/casfuchs
LinkedIn: https://www.linkedin.com/in/casfuchs
Get In Touch with Dr Mike:
Instagram: Drmiketnelson
YouTube: @flexdietcert
Email: Miketnelson.com/contact-us

Welcome back to the Flex Diet Podcast! I'm your host, Dr. Mike Nelson. Today, we're diving deep into hypertrophy training with my buddy from down under, Ben Mayfield Smith. We cover a wide range of topics, including his contest prep, hypertrophy techniques, volume and frequency, stretch-based hypertrophy, and even the underrated belt squat for building muscle.
Ben shares insights on how to apply different training methods effectively to client coaching. We also discuss the importance of psychological preparation in bodybuilding and sustainable training practices.
Whether you're curious about aerobic capacity's role in hypertrophy or looking for tips on evidence-based muscle growth strategies, this podcast has it all. Make sure to check out Ben's work at Matter Athletica and his Instagram for more amazing content.
Sponsors:
LMNT electrolyte drink mix: miketnelsonlmnt.com
Fitness Insider Newsletter: https://miketnelson.com/
Rogue: https://www.roguefitness.com/
Available now:
Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.
Episode Chapters:
05:00 Ben's Contest Prep Journey
06:01 Training Strategies and Techniques
13:34 Debating Training Methods and Research
28:37 Practical Application of Hypertrophy Research
41:21 Stretch-Based Hypertrophy and Training Order
42:10 Volume and Load Considerations
44:30 Specificity in Training Programs
46:49 Lengthened Partials and Exercise Order
49:25 Rep Schemes and Muscle Group Responses
01:00:01 Secondary Factors in Hypertrophy
01:08:54 Single Leg Stability and Heavy Loads
01:15:44 Conclusion and Final Thoughts 
Flex Diet Podcast Episodes You May Enjoy:
Episode 328: Grit Gains: Building Mental Toughness and Resilience in Training with Ben Mayfield SmithYouTube: https://youtu.be/SsgZ1Tg_gro?si=YsCU0OeGORLW-hMR

Episode 293: Optimizing Athletic Performance with Ben Mayfield-SmithYouTube: https://youtu.be/ufLeOox6-ys?si=nGhXE1eGIiS2aAou

Connect with Ben:
Instagram: @ben_mayfield_smith_
Website: www.matterathletica.com
Get In Touch with Dr Mike:
Instagram: Drmiketnelson
YouTube: @flexdietcert
Email: Miketnelson.com/contact-us