Flex Diet Podcast

In this episode, I talk about the Physiologic Flexibility Certification open from April 20 to April 27 and where to get all the details.

At the core is physiologic flexibility, which is your body’s ability to adapt, perform, and recover across different stressors, not just optimize one thing. I break down the four key systems that drive this: temperature, pH, fuels (carbs, fat, lactate, ketones), and breathing (O₂/CO₂), and how they all work together.

We also get into why AI can miss the physiology, how a 30-second Wingate hits all four pillars, and how to apply this to real-world training with 40+ practical takeaways.

Episode Sponsor:

Physiologic Flexibility Certification: https://physiologic.miketnelson.com/sales

Available now:

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

Episode Chapters:

00:19 Cert Enrollment Details

01:36 AI Pitfalls and Cold Plunge Example

04:05 Four Pillars Overview

05:26 Breathing Module Deep Dive

06:39 Homeostasis and Why It Matters

07:39 Basics First Then Add Stressors

08:51 Wingate Example All Systems Overlap

12:05 Time Efficient Programming

13:37 How to Join and Bonuses

14:48 Coach as Translator and Course Structure

16:22 Wrap Up and Medical Disclaimer

Get In Touch with Dr Mike:

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

YouTube: https://www.youtube.com/@flexdietcert

Email: Miketnelson.com/contact-us

In this episode of the Flex Diet Podcast, I sit down with my good buddy Ari Whitten to talk all about red light therapy (photobiomodulation) and why it’s become so popular lately. We dig into how red and near-infrared light fits into an evolutionary sunlight context, why those wavelengths penetrate tissue differently, and how they can influence mitochondria, recovery, and performance. 

Ari also breaks down the confusing part most people miss: device choice and dosing aren’t one-size-fits-all, and “more power” isn’t always better, especially for sensitive areas like facial skin and the eyes. We also get into emerging research on sleep and melatonin (including intracellular melatonin), as well as practical considerations such as clothing and light penetration. Ari’s updated book, The Ultimate Guide to Red Light Therapy (2.0), is out now.

Sponsors:

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:

04:40 Catching Up Surf Talk

07:34 Sunlight vs Red Light

08:50 Photobiomodulation Basics

11:04 Optical Window Explained

15:41 Timing and Circadian Effects

19:36 Sleep and Melatonin Links

26:00 Clothing and Light Penetration

27:36 Red Light for Eye Health

29:48 Red Light for Eyesight

30:47 Dose and Panel Pitfalls

31:52 Deep vs Superficial Dosing

35:02 Biphasic Response and Safety

38:11 Heuristics for Panel Use

40:46 Choosing the Right Device

42:17 Optics Distance and Angles

44:39 LED Density and Hot Spots

46:47 Device Examples and Timing

48:31 New Book and Wrap Up

53:59 Host Outro and Disclaimer 

Flex Diet Podcasts you may enjoy:

Episode 352: Mastering Heart Health: A Deep Dive into Preventive Cardiology with Dr. Michael Twyman

YouTube: https://www.youtube.com/watch?v=hpdMnJSZMf8



Episode 206: Advanced Recovery Tactics and more with elite athlete coach Justin Kavanauagh

YouTube: https://www.youtube.com/watch?v=OTvYT5P3dWs&t=1s



Connect with Ari:

The Ultimate Guide to Red Light Therapy: https://www.amazon.com/Ultimate-Guide-Light-Therapy-Revised/dp/0593736559?ref_=ast_author_dp

Instagram: https://www.instagram.com/ari.whitten/

The Energy Blueprint: https://theenergyblueprint.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. Scott Sherr to take a deep dive into methylene blue, mitochondrial function, and where the truth lies between online hype and fear. We talk through how methylene blue acts as a redox cycler in the mitochondria, how dosing differs for mitochondrial support versus antimicrobial use, and why high doses or poorly labeled liquid droppers can cause problems. 

Dr. Sherr also shares how he’s used methylene blue with athletes for recovery and endurance, including timing, half-life, and practical ranges he sees most often. We cover how mitochondrial health connects to energy, mood, focus, stress physiology, and recovery, plus resources from Transcriptions and the Health Optimization Medicine and Practice (HOMe/HOPe) framework.

Sponsors:

TROScriptions TX: https://troscriptions.com/?rfsn=9054607.066ddde&utm_source=refersion&utm_medium=affiliate&utm_campaign=9054607.066ddde

CODE: DRMIKE



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:

03:11 Why Methylene Blue Now

04:29 Scott Cher Origin Story

05:05 Health Optimization Framework

07:08 Transcriptions and Safe Sourcing

08:46 Natural vs Synthetic Debate

11:49 How Methylene Blue Works

17:42 Who Benefits Most

22:13 Athletic Performance and Recovery

29:41 Dosing Timing and MAOI Effects

32:13 Mitochondria and Fertility

32:28 Energy Anxiety and Brain Fog

33:13 Depression Beyond Serotonin

35:30 Stress Pathways and Cell Danger

37:00 ADHD or Sympathetic Overdrive

38:50 Recovery Metrics and Downregulation

42:21 GABA Support and BBB Clues

47:50 Building Mitochondrial Capacity First

51:35 Methylene Blue Dosing Guide

57:54 Where to Learn More

01:00:24 Podcast Wrap and Disclaimer 

Flex Diet Podcasts you may enjoy:

Episode 344: Metabolic Adaptations, Lactate, and Training Smarter with Dr. Phil Batterson

YouTube: https://www.youtube.com/watch?v=PPZyO1nxSPA



Episode 320: Unlocking Mitochondrial Secrets with Dr. Hemal Patel

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



Connect with Dr Sherr:

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

Website: https://drscottsherr.com/

YouTube: https://www.youtube.com/@drscottsherr

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. Masha Makeeva, a physician specializing in integrative and regenerative medicine, to get a clear, practical breakdown of hyperbaric oxygen therapy. We talk about why HBOT’s biggest benefit may be reducing inflammation, who it can help most, and how to think about protocols — pressure, oxygen concentration, session length, frequency, and total number of sessions —so you’re not comparing totally different approaches. 

We also dig into where she sees HBOT used most (including cancer support and professional sports), why solid tumors may respond differently than blood cancers, and how HBOT can support recovery and quality of life during treatment. We cover safety, home chamber considerations, and how mitochondrial and metabolic health, HRV, and downregulation all fit into better outcomes.

Sponsors:

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:

02:26 Why Hyperbaric Works

03:50 What Inflammation Means

07:32 Tracking Inflammation Markers

10:57 Avoiding Over Testing

16:19 Who Uses Hyperbaric

19:57 Hyperbaric for Cancer

27:38 Protocol Variables Explained

34:38 Science Meets Clinical Art

37:31 Access and Chamber Limits

37:56 Constraints Led Programming

39:27 Home Hyperbaric Boom

40:12 Safety Training And Side Effects

44:55 Performance Versus Recovery

48:08 Oxygen Brain And Mitochondria

52:19 Downregulation After Sessions

56:55 CO2 Therapy And Medical Gases

01:02:17 Hydrogen Therapy Basics

01:04:32 Where To Find Dr Masha

01:07:20 Podcast Wrap Up And Disclaimer

Flex Diet Podcasts you may enjoy:

Episode 362: Maximizing Athletic Performance and Recovery with Dr. Jeremy Bettle

YouTube: https://www.youtube.com/watch?v=gj_nWeQhs0s



Episode 350: From Halo to Flow: The Future of Brain Performance Tech w/ Erin Lee of Flow Neuroscience

YouTube: https://www.youtube.com/watch?v=7YT_7YWPQX4



Connect with Dr Makeeva:

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

Website: https://drmasha.com/

Get In Touch with Dr Mike:

Instagram: Drmiketnelson

YouTube: @flexdietcert

Email: Miketnelson.com/contact-us

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