Episodios

  • Episode 370: Hybrid Training Done Right: Building Strength & Endurance Without Killing Your Gains with Andreas Stobberup

    Episode 370: Hybrid Training Done Right: Building Strength & Endurance Without Killing Your Gains with Andreas Stobberup
    Feb 23 2026
    In this episode of the Flex Diet Podcast, I sit down with Denmark-based coach and hybrid athlete Andreas Stobberup to talk about bridging serious strength training with high-level endurance performance. Andreas shares his journey from peaking around 250 lbs with a 405 bench and 600+ squat to dropping to 205 and completing a full Ironman in 9:52—while continuing to coach athletes across disciplines. We discuss the reality gap between amateur and elite performance, how influencer culture often strips context from training advice, and why fundamentals still win: training, nutrition, sleep, and measurable outputs. We break down common misunderstandings around Zone 2 training, why pros don’t train the way social media says they do, and how strength athletes can intelligently add conditioning without compromising lifting. We also cover VO₂ max development, microdosing cardio, output-based tracking (times, power, lactate), and how to think about HRV and wearable data in context. If you’re interested in hybrid training, improving conditioning without sacrificing muscle, or understanding how to measure what actually matters, this one is packed with practical insight. 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: 03:14 Andreas’ Early Training Roots: Bodybuilding DVDs, Intensity, and Science05:55 Powerlifting Peak + Coaching on the Gym Floor (and Genetic Outliers)08:22 From 250 lbs to Ironman: Switching Gears During COVID10:45 Influencer Culture vs Real Performance: Respecting the Elite Gap21:10 Basics First: Exercise Beats Gadgets (Ice Baths, Red Light, Peptides)22:22 Beginners to Pros: Why the Pendulum Swings Back to Volume, Food, Sleep27:54 Zone 2 Confusion: What Pros Actually Do and Why Amateurs Misapply It31:34 Measure Outputs, Not Hype: Testing, VO2 Claims, and What Really Changes36:56 Individual Response & Coaching Art: Genetics, “Me-search,” and Iteration43:18 Consistency, Habits, and Coaching Boundaries: Saying No and Referring Out51:34 Elite Athletes, Blind Spots & the ‘Just Follow the Plan’ Problem53:53 Endurance vs Strength: Train Your Limiting Factor (and What the Research Really Shows)56:54 Smarter Strength Work for Runners & Cyclists: ROM, Structure, and Staying Healthy01:01:19 Cardio for Lifters: VO₂max Intervals, Microdosing, and Building Buy-In01:09:53 Why Aerobic Fitness Pays Off Fast: HR Recovery, HRV, and 3–6 Month Blocks01:20:05 Fueling Extremes: High-Carb Intake, Gut Training, and What’s Actually Happening01:29:51 Metabolic Flexibility & The Next Wave of Endurance ‘Mad Science’01:33:52 Where to Find Andreas + Podcast Wrap-Up & Disclaimers Connect with Andreas: Instagram: https://www.instagram.com/andreasstobberupFacebook: https://www.facebook.com/andreas.stobberup Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 h y 39 m
  • Episode 369: Stop “Thinking Positive”: Nervous System, Pressure, and Performance with Vince Malts

    Episode 369: Stop “Thinking Positive”: Nervous System, Pressure, and Performance with Vince Malts
    Feb 19 2026
    In this episode of the Flex Diet Podcast, I sit down with my good buddy Vince Maltz, a high-performance mindset coach who works with NHL players, Division I athletes, and elite performers. We dig into what “mindset training” actually looks like in real life, beyond the clichés, and why it’s inseparable from physiology, recovery, and nervous system regulation. We also get into the modern performance environment: fake expertise, too many voices in the kitchen, and why big organizations adapt slowly. Vince breaks down centralized vs. decentralized leadership, how athletes can learn to think for themselves inside a system, and why being a “nerd” at your sport is becoming a competitive advantage. From there, we hit practical tools: how athletes move from conscious competence to unconscious competence faster, why distributed cognition matters in team sports, and what individuals can do today to improve performance through breathing, cold exposure, communication, and environment. Sponsors: Shiftwave: https://shiftwave.co/drmiketnelson - Save $300 with the link above. Note: This is an affiliate link.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: 06:53 Why Mindset Matters: From ‘Fringe’ to (Mostly) Accepted in Pro Sports08:28 Pressure, Public Failure & Emotional Imprints: When One Mistake Snowballs13:04 The Dream vs the Job: Nervous System Load of Going Pro16:22 Social Media, Doomscrolling & the Rise of ‘Fake Experts’19:55 Too Many Voices: Entourages, Specialists & Who’s Actually in Control?22:39 Centralized vs Decentralized Leadership: Letting Athletes Think for Themselves26:09 Big Organizations Adapt Slow: Communication, Small Groups & Real Dialogue31:15 Being a ‘Nerd’ at Your Sport: Building Game IQ Through Learning & Desire36:40 Thoughtfulness, Accountability & Why Systems Make Change Real37:32 Why Veterans Still Win: Reading the Game on a Deeper Level37:51 The 4 Stages of Learning (and the Push Toward Unconscious Competence)40:25 Can You Speed It Up? Pressure, Playfulness & Staying in Stage 342:17 Identify–Direct–Own: A Framework to Accelerate Game Adaptability44:58 Distributed Cognition: The Team ‘Cheat Code’ for Game Speed48:31 Game Theory in Sports: Rules, Referees & Playing the Real Game50:15 System Reliability, Utility Players & Coaching Under Constraints56:09 State Before Skills: 4 Practical Tools (Breathing, Cold, Communication, Environment)01:05:03 Wrap-Up, Where to Find Vince, and Podcast Outro + Disclaimers Flex Diet Podcast Episodes You May Enjoy: Episode 328: Grit Gains: Building Mental Toughness and Resilience in Training with Ben Mayfield Smith YouTube: https://youtu.be/SsgZ1Tg_groEpisode 294: Mental Fitness & Performance: A Talk with Contemplate CEO Tarun Gulati YouTube: https://youtu.be/WWhtGjdWiNA Connect with Vance: Bloodline Hockey: https://bloodlinehockey.com/Instagram: https://www.instagram.com/coachvinnymalts Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 h y 10 m
  • Episode 368: Why NEAT (Step Count) Might Be the Missing Key to Fat Loss, Recovery, and Performance & Flex Diet Cert Closes Tonight

    Episode 368: Why NEAT (Step Count) Might Be the Missing Key to Fat Loss, Recovery, and Performance & Flex Diet Cert Closes Tonight
    Feb 16 2026

    In this solo episode of the Flex Diet Podcast, I break down why NEAT (non-exercise activity thermogenesis), and a simple step count, is one of the most overlooked levers for improving body composition, recovery, and performance. I explain how NEAT often drops when calories are reduced, why that can stall fat loss even when you think you’re in a deficit, and how using wearables (or even basic tracking) can make subconscious movement visible and easier to improve.

    I also share how the Flex Diet Cert is built as a complete system for nutrition and recovery, covering interventions from macros (protein, fats, carbs) to NEAT, sleep, micronutrition, intermittent fasting, and more — designed for everyone from general population clients to high-level athletes.

    I also remind listeners that enrollment for the Flex Diet Cert closes Monday, February 16th, 2026, at midnight Pacific.

    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:

    • 00:30 Flex Diet Cert Closing Tonight (Enrollment Reminder)
    • 01:52 Why NEAT Matters: The Underrated Fat-Loss & Recovery Lever
    • 02:25 Calories Drop, NEAT Drops: The Hidden Metabolic Adaptation
    • 03:10 Modern Life vs. Cave People: Why We Move Less Now
    • 03:40 Track Steps to Override It (Wearables, Pedometers & Hawthorne Effect)
    • 04:36 When Dieting ‘Stops Working’: Step Count Falls Without You Noticing
    • 06:03 Make It Practical: Step Targets, Accessibility, and Real-World Tips
    • 07:16 NEAT for Recovery & Performance (More Training, More Muscle)
    • 07:33 Wrap-Up + Last Call to Enroll + Upcoming Interviews

    Get In Touch with Dr Mike:

    • Instagram: Drmiketnelson
    • YouTube: @flexdietcert
    • Email: Miketnelson.com/contact-us
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    10 m
  • Episode 367: Rebroadcast: Creatine for Brain Health and Performance with Dr. Eric Rawson

    Episode 367: Rebroadcast: Creatine for Brain Health and Performance with Dr. Eric Rawson
    Feb 12 2026

    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
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    1 h y 8 m
  • Episode 366: Coaching Leverage for Optimal Fitness Results & Flex Diet Cert Now Open

    Episode 366: Coaching Leverage for Optimal Fitness Results & Flex Diet Cert Now Open
    Feb 9 2026

    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
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    18 m
  • Episode 365: Carb Cycling for Performance and Body Comp with Jon Heck

    Episode 365: Carb Cycling for Performance and Body Comp with Jon Heck
    Feb 3 2026

    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 Koutnik
      • YouTube: https://youtu.be/1MuLr6qaBlY
    • Episode 176: Metabolic Flexibility, Goal-Setting, and Violent Consistency with Adam Glass
      • YouTube: 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
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    1 h y 15 m
  • Episode 364: Does Cold Water Hurt Your Gains? The Science with Dr. Cas Fuchs

    Episode 364: Does Cold Water Hurt Your Gains? The Science with Dr. Cas Fuchs
    Jan 26 2026

    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 Jackson
      • YouTube: https://youtu.be/3UfPcOJdmIA?si=Vu4FT12Z5gd4JXkx
    • Episode 344: Metabolic Adaptations, Lactate, and Training Smarter with Dr. Phil Batterson
      • YouTube: 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
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    1 h y 16 m
  • Episode 363: Hypertrophy Training That Actually Works with Ben Mayfield-Smith

    Episode 363: Hypertrophy Training That Actually Works with Ben Mayfield-Smith
    Jan 22 2026
    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.comFitness 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 Journey06:01 Training Strategies and Techniques13:34 Debating Training Methods and Research28:37 Practical Application of Hypertrophy Research41:21 Stretch-Based Hypertrophy and Training Order42:10 Volume and Load Considerations44:30 Specificity in Training Programs46:49 Lengthened Partials and Exercise Order49:25 Rep Schemes and Muscle Group Responses01:00:01 Secondary Factors in Hypertrophy01:08:54 Single Leg Stability and Heavy Loads01:15:44 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-hMREpisode 293: Optimizing Athletic Performance with Ben Mayfield-SmithYouTube: https://youtu.be/ufLeOox6-ys?si=nGhXE1eGIiS2aAouConnect with Ben:Instagram: @ben_mayfield_smith_Website: www.matterathletica.comGet In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 h y 19 m