Flex Diet Podcast

A physician buddy asked me whether the general population should focus on cardio or lifting — and I wanted to share my answer with you. In this solo cast, I break down why cardio and resistance training produce different adaptations, offer my go-to weekly framework for getting started, and talk about zone two training, high-intensity intervals, VO2 max assessments, and why compliance beats the perfect program every time. Plus, the Flexible Meathead Cardio Course is open for enrollment through Wednesday.

Sponsors:

Fitness Insider Newsletter: https://miketnelson.com/

Enroll in the Flexible Meathead Cardio course. Enrollment ends Wednesday, April 1, at midnight PST.

https://miket.me/cardio

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

01:11 The Cardio vs Lifting Question

01:29 Research Case for Lifting

03:02 Short Answer Do Both

03:34 Context Matters and Zone 2

04:24 Compliance and Daily Steps

04:57 Can Lifting Improve Cardio

06:23 Simple Weekly Training Split

07:29 Adding HIIT for VO2

10:16 Assessing VO2 Max Baseline

12:13 Limits of Metcon for Cardio

14:14 Practical Template and Retesting

15:45 Zone 2 Nuance and Wrap Up

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 my friend Kristi Storoschuk, a PhD candidate in exercise physiology, to unpack her review paper on zone 2 cardio and what the evidence actually shows. We dig into what “zone 2” really means (including lactate thresholds and why common proxies like heart rate and the talk test can miss the mark), where the 80/20 endurance model came from, and why messaging around zone 2 for mitochondrial function, fat oxidation, metabolic flexibility, and health may be overstated, especially for the general population. 

Kristi explains why higher intensities often produce equal or better mitochondrial and performance-related adaptations, how training volume and population context change the conversation, and where low-intensity work like walking may still fit.

Sponsors:

Flex 4:  Kristi's Top 4 tips for improving aerobic fitness as a recreational lifter: https://flex-diet.kit.com/17ac1beade

Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Coming up:

ISSN 2026: https://www.sportsnutritionsociety.org/

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

04:04 Why Zone Two Went Viral

09:40 Defining Zone Two Lactate

14:15 Talk Test and Practical Limits

16:43 Does Zone Two Even Matter

21:08 The 80/20 Misapplied

26:14 Origins of Base Training

32:06 Mitochondria Volume vs Intensity

40:08 How Myths Persist Online

44:16 Zone Three Over Zone Two

44:46 Why Some Recover Faster

45:37 Overtraining Study Lessons

49:59 Listen To Output Signals

52:20 How Often To Train

54:42 Short Daily Progressives

57:46 Tabata Reality Check

01:00:19 Walking And Health Outcomes

01:05:23 Mitochondria Versus Performance

01:08:04 Lactate Threshold Beats VO2

01:12:43 Fueling And Final Wrap

01:14:33 Podcast Outro And Disclaimer

Flex Diet Podcasts you may enjoy:

Episode 360: Exploring Aerobic Development & Concurrent Training with Jason Brown

YouTube: https://www.youtube.com/watch?v=lkqim0EDfec&t=4s



Episode 269: From Mitochondria to Metabolic Health Insights with PhD Candidate Kristi Storoschuk

YouTube: https://www.youtube.com/watch?v=T9EFRluKt6Q



Connect with :

Instagram: https://www.instagram.com/krististoroschuk/

Website: https://krististoroschuk.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 coach Kevin Dineen to talk about where fitness and healthcare are headed and whether their merger is a net positive or negative. We dig into why people still default to asking physicians about training and nutrition, the problems created by siloed systems, and what a more client-centered model could look like with coaches, PTs, massage therapists, and physicians collaborating under one roof. 

We also discuss the pros, cons, and liability concerns around coaches using blood work for performance, how hard training can skew lab results, and why basic habits like lifting, cardio, steps, and community support matter more than expensive supplement stacks. Kevin closes with key advice for newer coaches: professionalism, mentorship, travel to learn standards, and clarifying your “why.”

Sponsors:

Flex4: Kevin's top 4 things new coaches can do to get better at their craft: https://flex-diet.kit.com/17ac1beade

Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Check out:

Real Coaches Summit 2026: https://realcoachessummit.com

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

04:42 Kevin Joins the Show

05:47 Peter Attia and Doctor Pedestals

10:01 Broken System and Referrals

13:06 Client First Collaboration Model

16:59 Trainer Centered Prevention

19:05 All-in-One Gym Healthcare Hub

23:33 Pricing Niche and Community

28:23 Supplement Hype vs Basics

34:15 Movement Over Nutrition Debate

35:16 Blood Work Timing and Context

38:01 Community Keeps You Honest

39:11 Programming Phases And Deficits

39:56 Blood Work As A Service

42:18 Leveling Up With Truth

44:48 Assessments Without Shame

47:00 Do The Obvious Work

52:15 Experience Finds Hidden Links

55:02 Licensing Versus Professionalism

01:00:52 Business Skills Raise The Bar

01:04:17 Where To Find Kevin

01:05:29 Listener Wrap Up 

Flex Diet Podcast you may enjoy:

Episode 295: Future of Coaching, Humanizing Your Brand, and the Rise of AI with Mike Doehla

YouTube: https://www.youtube.com/watch?v=zB1Pa51OW3o&t=2s



Connect with :

Instagram: https://www.instagram.com/coachkevdineen

Website: https://structurepf.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. Ashley Dwyer, a PharmD-turned nutrition and fitness coach, to cover a wide range of topics, with a strong focus on PCOS (polycystic ovarian syndrome), a metabolic condition that affects fertility, cycles, and systemic health. 

We dig into practical lifestyle strategies for insulin-resistant PCOS, including balanced meals, protein and fiber, blood sugar management, movement, and stress reduction, plus why long-term keto often isn’t a great fit. We also discuss GLP-1 medications, including concerns about HRV and resting heart rate, and why foundations and coaching matter when someone uses them. 

Finally, we discuss the current “wild west” of peptides, the lack of human data, dosing and purity issues, and the importance of transparency, consistency, and identity-based behavior change for body composition and long-term health.

Sponsors:

Flex4: Dr Ashley Dwyer's top 4 things for women to improve body composition: https://miketnelson.com/flex4

Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Check out:

Real Coaches Summit 2026: https://realcoachessummit.com

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

05:02 Meet Dr Ashley

06:16 PCOS Explained

09:37 PCOS Nutrition Basics

11:31 Keto And Thyroid

15:21 Stress And Cardio

18:27 GLP1 Heart Effects

22:21 Maintenance And Habits

30:27 Identity And Mindset

32:56 Identity Reps and Habits

33:25 Daily Affirmations and Reminders

34:23 Taming Negative Self Talk

36:24 Peptides Hype and Risks

38:18 Anecdotes Dosing and Quality

42:38 Influencers Quick Fixes Foundations

43:56 Research Funding and Regulation

47:40 Transparency Natty vs Enhanced

49:55 Coaching Clients on Supplements

56:20 Outro Summit and Disclaimers

Flex Diet Podcasts you may enjoy:

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

YouTube: https://www.youtube.com/watch?v=AG_iahp6t40



Episode 292: Expert Insights on Pelvic Floor Health, Stress Management & Functional Technique with Dr Catrina Fabian

YouTube: https://www.youtube.com/watch?v=J3V3tCse-IA



Connect with Dr Dwyer:

Instagram: https://www.instagram.com/dr.dwyer

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 my good friend John Gorman to unpack the current “wild west” of peptides, TRT, GLP medications, and performance-driven bloodwork.

We dig into how John’s telemedicine clinic approaches comprehensive lab testing — and why running a full panel (including markers like reverse T3) matters far more than cherry-picking a few numbers. If you’ve been dieting hard, training consistently, and still feeling stuck, we break down how chronic stress, poor recovery, and subtle hormone disruptions can quietly crush metabolism and make fat loss feel like a white-knuckle grind.

We also cover testosterone replacement therapy (TRT) — the real pros and cons, common oversimplifications in the industry, and what most clinics fail to discuss. From there, we dive into GLP-1 medications and tirzepatide, what we currently know, what we don’t know about long-term use, and how to think critically about risk versus reward.

John shares practical guidance on legitimate peptide sourcing, red flags to watch for, and how to think about “periphery” tools like methylene blue and injectable carnitine without getting sucked into hype.

If you’re interested in optimizing performance, improving body composition, or simply making smarter decisions in a rapidly changing medical landscape, this episode will help you separate signal from noise.

Sponsors:

Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Available now:

Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

03:20 Johns Telemed Launch

05:15 How Lab Consults Work

08:23 Coaches and Bloodwork Ethics

13:25 Reverse T3 Explained

16:56 Stress Hormones and Dieting

20:08 Microdosing Tirzepatide

26:30 Long Term GLP1 Concerns

30:45 TRT Done Right

33:10 Better Clinics Better Consumers

35:56 Vetting Coaches and Clinics

37:40 Peptides Wild West

38:50 Spotting Bunk Peptides

41:22 Legit Sources and Protocols

42:30 Evidence vs Hype

45:17 How to Verify Quality

50:54 Which Peptides Matter

54:14 Methylene Blue and Carnitine

57:50 Dosing and Safety Notes

01:02:06 Wrap Up and Recommendations

01:04:03 Music Picks and Outro

01:07:07 Final Disclaimers 

Flex Diet Podcasts you may enjoy:

Episode 319: Exploring the World of Peptides with Anthony Castore

YouTube: https://www.youtube.com/watch?v=RbTY6kRP1H4&t=11s



Episode 212: The Pros and Cons of Training Elite Level Professional Athletes: An Interview with Dr. Andy Galpin

YouTube: https://www.youtube.com/watch?v=rf1imcUu-Ew



Connect with John:

Instagram: https://www.instagram.com/team_gorman

YoulTube: https://www.youtube.com/@TeamGormanPhysiqueEnhancement

Get In Touch with Dr Mike:

Instagram: Drmiketnelson

YouTube: @flexdietcert

Email: Miketnelson.com/contact-us