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Flex Diet Podcast

Flex Diet Podcast

By: Dr. Mike T Nelson
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 Dr. Mike T Nelson gets geeky with the latest research and scientific findings in the fitness world. Visit www.flexdiet.com to get Flex Diet Certified and www.miketnelson.com for more geeky goodness.2020 - 2022 Extreme Human Performance, LLC Biological Sciences Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living Science
Episodes
  • Episode 328: Grit Gains: Building Mental Toughness and Resilience in Training with Ben Mayfield Smith

    Episode 328: Grit Gains: Building Mental Toughness and Resilience in Training with Ben Mayfield Smith
    Jun 9 2025
    Welcome back to the Flex Diet Podcast! I'm Dr. Mike T Nelson, and in this episode, I’m joined by Ben Mayfield Smith, a coach, researcher, and all-around grit expert from Australia, for a deep dive into what it really means to build resilience in both training and life.We unpack the science and psychology behind grit, perseverance, and stress adaptation and how you can strategically apply these principles to become more robust as an athlete, coach, or everyday human. Ben and I get into the weeds on why mental toughness isn’t about grinding yourself into the ground, and how balancing physiological stress with psychological readiness is key to long-term progress.You’ll also hear some practical takeaways you can implement today, whether it’s developing a growth mindset in your coaching or using tools like cold water immersion to toughen both body and mind.Plus, I give a quick update on the next Flex Diet Certification cohort, perfect for anyone looking to level up their coaching toolbox.Sponsors:Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%LMNT electrolyte drink mix: miketnelsonlmnt.comAvailable now:Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.Episode Chapters:04:32 Podcast Transition and Casual Conversation08:32 Client Experiences and Training Anecdotes09:03 Debunking Bodybuilding Myths16:42 The Role of Intensity Techniques in Training18:53 Diving into Grit and Stress Adaptation33:07 The Risks of Misapplying Grit34:01 Fundamental Principles of Grit35:44 Teaching Grit Through Cognitive Progressive Overload36:42 The Role of Mental Toughness and Growth Mindset41:40 The Goat Drill: A Case Study in Cognitive Overload48:34 Strategic Struggling and Habit Stacking57:04 Balancing Eustress and Distress in Training01:03:49 Long-Term Adaptation and Psychological Resilience01:10:48 The Importance of Developing Mental Resilience01:14:09 The Role of Psychological Development in Performance01:17:38 The Concept of Threat Inoculation01:22:48 Cold Water Immersion and Mental Toughness01:28:11 Cross-Adaptation and Psychological Resilience01:34:23 Practical Applications for Building Mental Resilience01:38:10 Conclusion and ResourcesFlex Diet Podcast Episodes You May Enjoy:Episode 294: Mental Fitness & Performance: A Talk with Contemplate CEO Tarun GulatiEpisode 134: The Coach/Client Relationship and the Mental Side of Fitness: an Interview with Dr Lisa LewisConnect with Ben:Instagram: https://www.instagram.com/ben_mayfieldsmith_/Website: https://www.matterathletica.com/Get In Touch with Dr Mike:Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 hr and 42 mins
  • Episode 327: Flexible Meathead Cardio: Barbell Shrugged Rebroadcast with Dr Mike T Nelson

    Episode 327: Flexible Meathead Cardio: Barbell Shrugged Rebroadcast with Dr Mike T Nelson
    Jun 2 2025

    Welcome back to the Flex Diet Podcast! I’m your host, Dr. Mike T. Nelson, and today’s episode is a special rebroadcast of a conversation I had on the Barbell Shrugged podcast with Anders Varner. We dive deep into what I call the Flexible Meathead Cardio Approach — a method designed specifically for strength athletes and lifters who know they need cardio but don’t want it to kill their gains.

    In this episode, I break down how to build a cardio plan that enhances, not competes with, your strength and performance goals. We cover why aerobic conditioning is a secret weapon for recovery, how it helps you train harder over time, and how to structure your week for maximum benefit.

    We also get into the weeds on VO2 max testing, different cardio modalities (and when to use them), and how to leverage health data from wearables like the Oura Ring for smarter training decisions. If you’re a lifter who wants to be strong and fit without living on a treadmill, this one’s for you.

    Sponsors:

    • Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
    • LMNT electrolyte drink mix: miketnelsonlmnt.com
    • Fexible Meathead Cardio Level 1: Sign-up here

    Available now:

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

    Episode Chapters:

    00:35 Flexible Meathead Cardio Approach

    • 00:55 Enrollment Details for the Cardio Course
    • 01:45 Podcast Collaboration and Disclosure
    • 02:08 Introduction to the Barbell Shrugged Episode
    • 02:12 Cardio for Strength Training Enthusiasts
    • 05:28 Benefits of Aerobic Training for Lifters
    • 09:51 Personal Experience and Data Insights
    • 22:58 Structuring Cardio for Muscle-Bound Athletes
    • 27:49 Interval Training and Output Management
    • 29:03 Recovery Strategies for Intervals
    • 31:08 High-Intensity Intervals vs. Long Runs
    • 33:41 Understanding VO2 Max Testing
    • 39:04 VO2 Max Standards and Goals
    • 45:32 Structuring a Balanced Training Week
    • 47:46 The Importance of Consistent Cardio
    • 49:36 Conclusion and Where to Find More Information

    Flex Diet Podcast Episodes You May Enjoy:

    Episode 287: Insights and Innovations in HRV and Aerobic Training with Coach Joel Jamieson

    • Episode 138: Why Everyone Benefits from Aerobic Training – Even Meatheads

    Get In Touch with Dr Mike:

    • Instagram: Drmiketnelson
    • YouTube: @flexdietcert
    • Email: Miketnelson.com/contact-us
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    51 mins
  • Episode 326: Row Hard, Breathe Easy: Boosting Aerobic Capacity with Dr. Kenneth Jay

    Episode 326: Row Hard, Breathe Easy: Boosting Aerobic Capacity with Dr. Kenneth Jay
    May 26 2025

    Welcome back to the Flex Diet Podcast! I’m your host, Dr. Mike T. Nelson, and in this episode, I sit down with my good friend Dr. Kenneth Jay, a PhD in Physiology and Biomechanics, coach to Olympic-level athletes, and creator of the Row Forge app.

    We go deep on all things cardiovascular performance, especially how to improve aerobic capacity without losing your hard-earned strength. You’ll hear us geek out over the Concept2 rower (yes, it’s a love-hate relationship), and dig into the science of rowing mechanics, training protocols, and how to crush your 2k time, including Kenneth’s brutal but effective “Mjolnir” workout.

    We also cover key concepts like VO2 max, zone two training, and when to use HIIT vs. steady-state cardio. Whether you’re a strength athlete trying to up your conditioning game or just looking to improve overall performance, there’s something here for you.

    We even touch on practical tools like ketone esters, electrolytes, and how to maintain conditioning without burning out.

    Sponsors:

    • Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
    • LMNT electrolyte drink mix: miketnelsonlmnt.com
    • Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

    Triphasic 2 book now available!

    • Go to https://triphasic2.com/

    Episode Chapters:

    • 02:28 The Benefits of Rowing for Cardiovascular Performance
    • 02:59 Deep Dive into Rowing and Cardiovascular Training
    • 15:51 Rowing Protocols and Training Tips
    • 39:08 VO2 Max and Rowing Assessments
    • 47:27 Aerobic Base and Specialized Training
    • 48:14 Individual Differences in 2K Times
    • 49:05 Case Study: Brutal Training Regimen
    • 51:35 Concept2 Logbook and Performance Metrics
    • 54:05 Effective Rowing Protocols
    • 56:06 The Mjolnir Protocol
    • 01:05:32 Zone 2 Training and Maintenance
    • 01:22:17 Rowforge App and Final Thoughts

    Flex Diet Podcast Episodes You May Enjoy:

    • Episode 287: Insights and Innovations in HRV and Aerobic Training with Coach Joel Jamieson
    • Episode 138: Why Everyone Benefits from Aerobic Training – Even Meatheads

    Connect with Dr Kenneth Jay:

    • Instagram: https://www.instagram.com/drkennethjay/
    • YouTube: https://www.youtube.com/playlist?list=PLxblf7cM-gVol9BLLOxfoI0jv-vzFsl5O

    Get In Touch with Dr Mike:

    • Instagram: https://www.instagram.com/drmiketnelson/
    • YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
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    1 hr and 29 mins
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Dr Mike puts practically with the research to navigate for individual results. I follow his saying ' research sets the direction, me search gets the results '.

Needing out on the process of science

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