Episodios

  • Episode 378: Red Light Therapy: Sunlight, Mitochondria, Sleep, and How to Use Devices Correctly with Ari Whitten

    Episode 378: Red Light Therapy: Sunlight, Mitochondria, Sleep, and How to Use Devices Correctly with Ari Whitten
    Apr 13 2026
    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 Talk07:34 Sunlight vs Red Light08:50 Photobiomodulation Basics11:04 Optical Window Explained15:41 Timing and Circadian Effects19:36 Sleep and Melatonin Links26:00 Clothing and Light Penetration27:36 Red Light for Eye Health29:48 Red Light for Eyesight30:47 Dose and Panel Pitfalls31:52 Deep vs Superficial Dosing35:02 Biphasic Response and Safety38:11 Heuristics for Panel Use40:46 Choosing the Right Device42:17 Optics Distance and Angles44:39 LED Density and Hot Spots46:47 Device Examples and Timing48:31 New Book and Wrap Up53:59 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=hpdMnJSZMf8Episode 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_dpInstagram: https://www.instagram.com/ari.whitten/The Energy Blueprint: https://theenergyblueprint.com/ Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    58 m
  • Episode 377: Methylene Blue for Mitochondria & Performance: Benefits, Dosing & Risks with Dr. Scott Sherr

    Episode 377: Methylene Blue for Mitochondria & Performance: Benefits, Dosing & Risks with Dr. Scott Sherr
    Apr 6 2026
    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: DRMIKEDaily 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 Now04:29 Scott Cher Origin Story05:05 Health Optimization Framework07:08 Transcriptions and Safe Sourcing08:46 Natural vs Synthetic Debate11:49 How Methylene Blue Works17:42 Who Benefits Most22:13 Athletic Performance and Recovery29:41 Dosing Timing and MAOI Effects32:13 Mitochondria and Fertility32:28 Energy Anxiety and Brain Fog33:13 Depression Beyond Serotonin35:30 Stress Pathways and Cell Danger37:00 ADHD or Sympathetic Overdrive38:50 Recovery Metrics and Downregulation42:21 GABA Support and BBB Clues47:50 Building Mitochondrial Capacity First51:35 Methylene Blue Dosing Guide57:54 Where to Learn More01:00:24 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=PPZyO1nxSPAEpisode 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: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 h y 5 m
  • Episode 376: Hyperbaric Oxygen Therapy: Benefits for Recovery, Performance & Cancer Support with Dr. Masha Makeeva

    Episode 376: Hyperbaric Oxygen Therapy: Benefits for Recovery, Performance & Cancer Support with Dr. Masha Makeeva
    Apr 3 2026
    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 Works03:50 What Inflammation Means07:32 Tracking Inflammation Markers10:57 Avoiding Over Testing16:19 Who Uses Hyperbaric19:57 Hyperbaric for Cancer27:38 Protocol Variables Explained34:38 Science Meets Clinical Art37:31 Access and Chamber Limits37:56 Constraints Led Programming39:27 Home Hyperbaric Boom40:12 Safety Training And Side Effects44:55 Performance Versus Recovery48:08 Oxygen Brain And Mitochondria52:19 Downregulation After Sessions56:55 CO2 Therapy And Medical Gases01:02:17 Hydrogen Therapy Basics01:04:32 Where To Find Dr Masha01:07:20 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_nWeQhs0sEpisode 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: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 h y 11 m
  • Episode 365: Cardio vs. Lifting: Which Should You Prioritize for Health? A short solo update.

    Episode 365: Cardio vs. Lifting: Which Should You Prioritize for Health? A short solo update.
    Mar 30 2026

    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
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    17 m
  • Episode 364: Zone 2 Cardio: What the Science Really Says (Pros, Cons & Better Options) with Kristi Storoschuk

    Episode 364: Zone 2 Cardio: What the Science Really Says (Pros, Cons & Better Options) with Kristi Storoschuk
    Mar 23 2026
    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/17ac1beadeDaily 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 Viral09:40 Defining Zone Two Lactate14:15 Talk Test and Practical Limits16:43 Does Zone Two Even Matter21:08 The 80/20 Misapplied26:14 Origins of Base Training32:06 Mitochondria Volume vs Intensity40:08 How Myths Persist Online44:16 Zone Three Over Zone Two44:46 Why Some Recover Faster45:37 Overtraining Study Lessons49:59 Listen To Output Signals52:20 How Often To Train54:42 Short Daily Progressives57:46 Tabata Reality Check01:00:19 Walking And Health Outcomes01:05:23 Mitochondria Versus Performance01:08:04 Lactate Threshold Beats VO201:12:43 Fueling And Final Wrap01:14:33 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=4sEpisode 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: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 h y 18 m
  • Episode 373: The Future of Fitness + Healthcare: Coaches, Blood Work, and Client-Centered Models | Kevin Dineen

    Episode 373: The Future of Fitness + Healthcare: Coaches, Blood Work, and Client-Centered Models | Kevin Dineen
    Mar 16 2026
    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/17ac1beadeDaily 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 Show05:47 Peter Attia and Doctor Pedestals10:01 Broken System and Referrals13:06 Client First Collaboration Model16:59 Trainer Centered Prevention19:05 All-in-One Gym Healthcare Hub23:33 Pricing Niche and Community28:23 Supplement Hype vs Basics34:15 Movement Over Nutrition Debate35:16 Blood Work Timing and Context38:01 Community Keeps You Honest39:11 Programming Phases And Deficits39:56 Blood Work As A Service42:18 Leveling Up With Truth44:48 Assessments Without Shame47:00 Do The Obvious Work52:15 Experience Finds Hidden Links55:02 Licensing Versus Professionalism01:00:52 Business Skills Raise The Bar01:04:17 Where To Find Kevin01:05:29 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/coachkevdineenWebsite: https://structurepf.com/ Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 h y 8 m
  • Episode 372: PCOS Made Practical, Body Recomp Basics, and the Wild West of Peptides (w/ Dr. Ashley Dwyer)

    Episode 372: PCOS Made Practical, Body Recomp Basics, and the Wild West of Peptides (w/ Dr. Ashley Dwyer)
    Mar 9 2026
    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/flex4Daily 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 Ashley06:16 PCOS Explained09:37 PCOS Nutrition Basics11:31 Keto And Thyroid15:21 Stress And Cardio18:27 GLP1 Heart Effects22:21 Maintenance And Habits30:27 Identity And Mindset32:56 Identity Reps and Habits33:25 Daily Affirmations and Reminders34:23 Taming Negative Self Talk36:24 Peptides Hype and Risks38:18 Anecdotes Dosing and Quality42:38 Influencers Quick Fixes Foundations43:56 Research Funding and Regulation47:40 Transparency Natty vs Enhanced49:55 Coaching Clients on Supplements56:20 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_iahp6t40Episode 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: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 h y 2 m
  • Episode 371: Peptides, TRT, GLPs & Bloodwork: How to Do It Safely (and What Most People Miss) with John Gorman

    Episode 371: Peptides, TRT, GLPs & Bloodwork: How to Do It Safely (and What Most People Miss) with John Gorman
    Mar 2 2026
    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 Launch05:15 How Lab Consults Work08:23 Coaches and Bloodwork Ethics13:25 Reverse T3 Explained16:56 Stress Hormones and Dieting20:08 Microdosing Tirzepatide26:30 Long Term GLP1 Concerns30:45 TRT Done Right33:10 Better Clinics Better Consumers35:56 Vetting Coaches and Clinics37:40 Peptides Wild West38:50 Spotting Bunk Peptides41:22 Legit Sources and Protocols42:30 Evidence vs Hype45:17 How to Verify Quality50:54 Which Peptides Matter54:14 Methylene Blue and Carnitine57:50 Dosing and Safety Notes01:02:06 Wrap Up and Recommendations01:04:03 Music Picks and Outro01:07:07 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=11sEpisode 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_gormanYoulTube: https://www.youtube.com/@TeamGormanPhysiqueEnhancement Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 h y 8 m