Flex Diet Podcast

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

In this episode of the Flex Diet Podcast, I’m joined by my good friend Dr. Eric Trexler, exercise scientist, educator, and Director of Education at Stronger by Science, for a wide-ranging, no-BS conversation on what physiology actually looks like in the real world.
We dig into beetroot juice, nitric oxide, and “pump” supplements, why the blood-flow story is usually oversold, and why neuromuscular function and calcium handling may matter far more than chasing a swollen muscle. We also talk about why most supplement mechanisms sound great on paper… and quietly fall apart once you look at healthy humans who already function pretty well.
From there, the conversation expands into human variability, elite athletic outliers, and why normal distributions actually guarantee that “freaks” exist — whether people are comfortable admitting it or not. We also unpack NEAT, energy expenditure, and why exercise doesn’t scale linearly for fat loss, including how the body aggressively manages its energy budget when stress or activity gets too high.
If you care about performance, body composition, or just understanding how the human system really works, this episode will recalibrate a lot of assumptions.
Sponsors:
LMNT: http://drinklmnt.com/mikenelson (automatically applied at checkout)
Fitness Insider Newsletter: https://miketnelson.com/
Shiftwave: https://shiftwave.co/drmiketnelson
Episode Chapters:
05:01 Diving into Beet Root and Nitrate Research
05:58 Mechanisms and Effects of Nitrate Supplements
10:14 Challenges and Insights in Supplement Research
34:19 Elite Athletes and Physiological Variability
43:16 Debating the Value of Outliers in Research
44:38 The Importance of Studying Rare Genetic Conditions
45:46 Challenges in Grant Writing for Rare Conditions
47:39 Blood Flow and Muscle Performance
49:14 The Science Behind Muscle Pumps and Hypertrophy
56:09 Energy Expenditure and Physical Activity
58:02 The Non-Linear Relationship Between Activity and Energy Intake
01:01:28 Exercise, Appetite, and Weight Management
01:14:19 Balancing Cardio and Strength Training for Optimal Health
01:21:14 Closing Remarks and Resources 
Episodes You Might Enjoy:
Episode 352: Dr. Dan Pardi on Stem Cells, Supplements, and the Future of Health with QualiaYouTube: https://youtu.be/8EZcHy_7wK8?si=aNGzT-abP9xbc6yU

Episode 343: Fueling the Corporate Athlete: Stress, Supplements & Performance with Dan HunterYouTube: https://youtu.be/0ek4XSs62RQ?si=czR_7q96jJDqXzcF

Connect with Eric:
Instagram: https://www.instagram.com/trexlerfitness
Get In Touch with Dr Mike:
Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/

In this episode of the Flex Diet Podcast, I sit down with Dr. Jeremy Bettle, a performance director and applied sports scientist, to dig into what actually moves the needle for performance, recovery, and long-term resilience.
We cover everything from high ankle sprains and injury prevention to smarter load management, and why understanding stress, recovery, and tissue capacity matters far more than chasing random training trends.
Dr. Bettle shares insights from years of work across the NHL, NBA, and international sport, along with how elite performance systems can — and should — be translated to non-elite humans who want to train hard, recover better, and keep doing this for decades.
Sponsors:
Rogue: https://miket.me/rogue
Beyond Power Voltra 1: https://www.beyond-power.com/michael13
Fitness Insider Newsletter: https://miketnelson.com/
Episode Chapters:
05:26 Discussion Kickoff: Injury Prevention and Load Management
06:10 High Ankle Sprains in Professional Sports
15:07 Load Management Strategies and Challenges
38:11 Eccentric Training and Injury Prevention
46:23 Muscular vs. Soft Tissue Injuries in Athletes
47:49 Importance of Plyometric Work in Injury Prevention
51:43 Isometric Exercises and Their Benefits
58:12 Recovery Strategies and Their Effectiveness
01:08:02 The Role of Communication in Team Sports
01:15:55 Systematizing Athlete Routines for Optimal Performance
01:22:52 Conclusion and Final Thoughts 
Episodes You Might Enjoy:
Episode 314: Unlocking Performance & Recovery: IV Therapies & Hyperbaric Oxygen Therapy with Jordyn PayneYouTube: https://youtu.be/qnJHcepDx1c?si=aTlDcFS6D77jq49D

Episode 325: The Uncommon Science of Cold: Brown Fat, Resilience & Recovery with Dr. Thomas SeagerYouTube: https://youtu.be/5ycoVRnLTuY?si=m-pgtYkkMcQhPUXJ

Connect with Jeremy:
Vitality Collective: https://vitality-collective.com/
Instagram: https://www.instagram.com/VitalityCollectivePerformance
Get In Touch with Dr Mike:
Instagram: https://www.instagram.com/drmiketnelson/
YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
Email: https://miketnelson.com/contact-us/