dr mike t nelson

Welcome to another exciting episode of the Flex Diet Podcast! I'm your host, Dr. Mike T. Nelson. Our mission here is to explore strategies for enhancing muscle performance and optimizing body composition within a flexible and health-conscious framework. Today, we've got a special guest, Dr. Karen Hecht, who will shed light on the fascinating properties of astaxanthin.

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, which is open until midnight PST on Monday, Sept. 25, 2023, I talk about the body’s homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more.

Episode notes:

• [4:05] The ISSN connection
• [9:26] How Dr. Hecht became interested in astaxanthin
• [16:24] What is astaxanthin?
• {20:55] Sources
• [25:53] Research on astaxanthin and exercise performance
• [32:33] Endurance effects?
• [38:33] Could astaxanthin improve metabolic flexibility?
• [47:58] Rodent studies on memory
• [51:29] Manufacturing process

About Dr. Karen Hecht:

Dr. Hecht is a Scientific Affairs Manager at AstaReal.

Referenced podcast:

• Flex Diet Podcast Episode 226: A Deep Dive into Ketones, Astaxanthin, and Cognitive Enhancement with Dr. Hunter Waldman

In this episode of the Flex Diet Podcast, I discuss physiologic flexibility and the Physiologic Flexibility Certification, which is the Level 2 to the Flex Diet certification. The main focus is on understanding the four pillars of homeostatic regulation in the body: body temperature, blood pH, the fuel system (carbohydrates and fats), and air (oxygen and carbon dioxide).

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, which opens again today, September 18, to Monday, September 25, 2023, I talk about the body’s homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more.

Episode notes:

• [0:30] The Phys Flex Cert
• [2:21] 4 Pillars of Homeostatic Regulation
• [7:55] Metabolic Flexibility
• [12:37] Temperature Regulation
• [17:58] pH Regulation
• [19:47] Air (Oxygen and CO2) Regulation

On this episode of the Flex Diet Podcast, Dr. Hunter Waldman and I discuss the factors that influence metabolic flexibility, from exercise to stress and sleep, and illuminate how these elements can shape your metabolic journey. We also explore a supplement you might not have heard of - Astaxanthin.

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, which opens again on September 18, 2023, I talk about the body’s homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more.

Episode notes:

• [12:25] Hunter's podcast
• [16:47] About Hunter's research
• [21:26] Compare cognitive benefits of ketone esters
• [29:31] Exploring ketone esters
• [37:59] Metabolic flexibility and adaptability
• [51:08] The power and benefits of astaxanthin
• [1:02:39] - Fatty acids, fish oil, and astaxanthin
• [1:05:32] - Where to find dietary sources
• [1:10:47] Brain protection

Connect with Dr. Waldman:

• University of North Alabama

About Dr. Waldman:

"Dr. Waldman’s research interests center around exercise and nutrition interventions to modify various aspects of health (e.g., inflammation, oxidative stress, etc.), metabolic flexibility, and performance in various populations (e.g., tactical populations, females, and clinical). He is actively involved in the National Strength and Conditioning Association and is a former sweat scientist for the Gatorade Sports Science Institute. Outside of academia, Dr. Waldman actively trains in Brazilian Jiu-Jitsu and enjoys all things outdoors with his wife and their miniature Schnauzer."

In this episode of the Flex Diet Podcast, Jenny the nutritionist and I tackle the issue of body image identity, discussing strategies to help clients fine-tune their shape and aim for small adjustments over time. We discuss Jenny's insights into managing stress with nutrition, natural herbs, breathwork, and meditation. Be prepared to walk away from this interaction equipped with invaluable knowledge to help you, and your clients, achieve your health and fitness goals in a balanced, sustainable way.

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, which opens again on September 18, 2023, I talk about the body’s homeostatic regulators and how you can train them. The benefit is enhanced recovery and greater robustness. We cover breathing techniques, CWI, sauna, HIIT, diet, and more.

Episode Chapters:

• [7:19] Working Smarter, Not Harder
• [14:38] Overachievement in Fitness and Business
• [20:40]  Education and Tracking for Health Goals
• [33:15] Fitness and Body Image Identity
• [37:19] Variability in Body Fat Percentage Measurement
• [47:08] Stress, Nutrition, Meditation, and Assessments
• [59:57] Troubleshooting Plateau and Referral Strategies

Connect with Jenny:

• Create Your Shape Fitness Program
• Create Your Shape Podcast - iTunes
• Instagram

Other relevant podcasts:

• Flex Diet Podcast Episode 220: Lessons in Muscle Size From Training One Arm for Weeks: An Interview with Bryan Boorstein
• Flex Diet Podcast Episode 216: Building a Successful Online Coaching Business: An Interview with Aaron Straker 
• Flex Diet Podcast: Tools to Down-Regulate in Response to Stress: An Interview with Rick Alexander

• [6:54] Experience with Coach Catalyst 
• [11:05] AI and coaching
• [20:54] Coach Kav's favorite coaching lesson
• [25:09] Applying life experiences to your coaching
• [31:45] DIfferent modalities of recovery
• [36:50] Sleep quality vs. quantity
• [40:35] How elite athletes figure out what works
•  [45:10] Cold water immersion and hypertrophy
• [50:51] Thoughts on Wim Hoff breathing, acupuncture, TENS, and natural stones
• [57:04} PEMF mats and other stem units
• [1:04:59] Red light therapy, oils, the Rife machine, and peptides
• [1:18:43} Looking near and far
• [1:28:48] The power of disconnecting

Connect with Coach Kav

• The Art and Science.of Speed Training certification
• Instagram

Referenced links:

• Coach Catalyst
• Stronger Experts
• Flex DIet Podcast Episode 144: Peptides -- Bleeding Edge Performance, Muscle, and Recovery with Dr. Andy Galpin & Dr. Ryan Greene
• MiraMate
• Dolphin Neurostim

• [8:54] Daniel's background in health and fitness
• [11:58] Where Daniel harvests blue-green algae
• [17:50] The micronutrient value of blue-green algae and mushrooms
• [26:18] What's in AFA
• [29:42] Connecting with food
• [34:59] Flex Diet Cert concepts
• [45:02] Connecting to the body's needs
• [49:46] How to dose AFA
• [52:15] Is there research on the product?
• [1:00:02] Quality control

Where to find more information on Daniel and Saluz's supplements:

• Website
• Instagram
• Facebook

Use discount code DRMIKE for 20% off your purchase. Note: I do not make money from sharing this link.

Referenced Links:

• Flex Diet Podcast Episode 190: Let's Get Woo Woo - From Physics to Scientific Testing to Exercise Performance with Ian Mitchell of Wizard Sciences
• Flex Diet Podcast Episode 142: Training for Life Outside the Fitness Industrial Complex with Chip Conrad
• Share Health with Chip: His Experience with Saluz Algae and Energy Tincture

• [9:15] Dr. Ruby's background and research work
• [13:19] Lab work vs. fieldwork
• [17:07] Ultra-endurance hydration and fuel
• [26:38 The gut as rate-limiter
• [31:45] Limits with using doubly-labeled water
• [40:21] Slowing muscle glycogen use
• [50:56] Recovery and environment temperature
• [53:58] Lactate pet peeves
• [59:37] Dr. Ruby's thoughts on cold water immersion and saunas
• [1:05:06] Research with firefighters

Connect with Dr. Ruby

• University of Montana
• Facebook
• Wrango and Banjo website

About Dr. Ruby:

Dr. Ruby serves as Director of the Montana Center for Work Physiology and Exercise Metabolism (Montana WPEM), a designated, Regents-approved research center on the University campus.  

Since his time at Montana, but especially since he started the center, his research interests have included nutritional strategies during ultra-endurance work/competition, muscle metabolism during and after exercise, the use of stable isotope tracers for the measure of water turnover and energy expenditure, and issues surrounding heat stress during arduous work.  

Referenced link:

• Flex Diet podcast Episode 203: Mind, Muscle, and Metabolism: An interview with Dr. Jade Teta from Next Level Human

• [5:17] Social media marketing
• [9:12] Customer-based language
• [14:33] Individualizing health plans
• [23:21] Investing in certifications
• [28:16] Dr. Teta's holistic background
• [42:51] Psychedelics for habit change
• [54:50] Learning through suffering

Connect with Dr. Jade Teta:

• Website
• Instagram
• Podcast

About Dr. Jade Teta

"I have a degree in biochemistry, and I am a practitioner of naturopathic medicine. Although, my friends give me a hard time for never referring to myself as "Doctor." I guess I always found it too formal, have grown past the need for accolades and, depending on who you ask, some don't consider me a physician at all. Given my specialty in natural medicine, I have been called everything from "quack" to "witch doctor." Believe it or not, I take that as a compliment. The choice to go into alternative medicine was conscious and deliberate."

• [4:13] General screening questions for new clients
• [8:15] Measuring stress
• [14:14] The psychological aspects of training
• [28:00] What types of testing Lacey prefers
• [34:43] Metabolic adaptation
• [40:15] Feeling good and looking good
• [45:27] Reframing your identity
• [53:06] How to get your blood work done and what to do

Connect with Lacey:

• Instagram
• Website
• Women's Guide to Hormonal Harmony

About Lacey:

I'm a functional medicine dietitian with a fiery passion for helping women feel and look their very best! People call me their “Hormone Fairy Godmother” as my one mission in life is to help women go from surviving to thriving. I have an obsession for all things hormones, thyroid, gut, and metabolism. Aka- I’m a nerd. Ongoing education is a part of my every day life!

• [2:29] Eve's talk at the Real Coaches Summit called "A Lot to Lose"
• [7:08] Eve's experience with obesity
• [10:51] How she started losing weight
• [18:23] The impetus for change
• [26:02] Where Eve tells clients to start
• [32:19] Guidance on macro tracking
• [36:49] When the benefits of walking start to taper
• [40:05] Making small changes
• [51:59] Mentally accepting physical changes

Connect with Eve:

• Instagram
• Macro Mentorship on Instagram
• Transformation Academy Website

Referenced link:

• Purchase Recordings from the 2023 Real Coaches Summit

About Eve:

Eve Guzman is a nutritionist, personal trainer, business coach, public speaker, and PEOPLE Magazine 'Half Their Size' ambassador. She is the CEO of the G-Transformation Academy, a metabolism and macro nutrition coaching company which aims to help women improve their health, ditch fad diets, lose weight, and eat real food without being restricted. Through her signature Macro Nutrition Certification program, The Macro Mentorship Program, Eve also certifies personal trainers, nutritionists, and health coaches on macro-based nutrition. She has personally lost more than 150 pounds through exercise and her macro nutrition philosophy, going from obese to a nationally qualified figure competitor.

• [5:03] Willingness to fail
• [9:19] Learning from others in the industry
• [14:47] Reducing the threat and moving without compensatory patterns
• [20:24] Fixing patterns from a neurological standpoint
• [27:39] Why not to get married to a system
• [31:15] The bird test
• [35:42] Convergence exercises.
• [43:00 Eyes and feet for upright posture
• [55:38} Dan and cold water immersion
• [1:03:02] How close can humans get to hibernation for sleep

Connect with Dan:

• Website

Referenced Link:

• S2_EP_12: Interview with Dr Mike T Nelson -Steve Turns the Tables and Interviews Me Today

About Dan:

Dan Fichter has been involved in strength and conditioning for well over 20 years, Wannagetfast became a reality in his garage in the early 2000s. With Boots on the ground in the early 90’s Dan has studied closely with some of the elites in the field of physical preparation.  Dan has a very diverse education that literally spans the globe. Dan was responsible for designing and implementing speed, strength, conditioning, and mobility training programs for athletes in men’s lacrosse, alpine ski, volleyball, tennis, swimming, basketball, Football, lacrosse, and a variety of other sports. As a high school coach Dan has won 8 Sectional Titles in Track and Football and has coached numerous professional athletes, Olympians, and some of the most high-profile Hockey and Lacrosse players in the world.  

Fichter has traveled the country lecturing to numerous NFL, MLB, NHL, on speed training, strength training, and nervous system development and how to pull these elements into a comprehensive package.  At the High School level Dan teaches fundamental postural and force absorption techniques and how it easily translates into sporting prowess and bulletproofing against injuries.  

• [2:14] Why should people care about their hormones and what are the starting points?
• [7:14] What matters when reading testosterone levels
• [14:06] How diet can affect free testosterone
• [20:39] How head injuries affect hormones
• [25:25] The importance of sleep
• [31:13] What gets you the most bang for your buck health-wise
• [37:24] What Mike does on vacation
• [42:02] Recreation as exercise
• [52:37] Why every gym session doesn't need to be max effort
• [1:04:20] Transfer effect
• [1:12:42] Mike and Mike talk music

Connect with Mike:

• Website
• Instagram
• YouTube
• The Live Life Aggressively Show - Spotify

About Mike:

Mike Mahler is a nutrition supplement designer and hormone optimization enthusiast based in Las Vegas, NV. Mike has been in the fitness industry for over twenty years and has taught workshops all over the US and overseas. His current focus is on the field of hormone optimization via nutrition, training, nutrition supplements, and lifestyle. Mike is also the author of Live Life Aggressively! What Self-Help Gurus Should Be Telling You

Mike is a respected writer, known for his honest and fluff-free style, and has written over a hundred articles for publications such as Muscle & Fitness, Men’s Fitness, Hardcore Muscle Magazine, Planet Muscle, Testosterone Magazine, Ironman Magazine, Ironman Magazine Japan, and Exercise Magazine For Men. Mike has also been featured in Muscle & Fitness, Men’s Fitness UK, and CBS News

Mike is also an avid financial supporter for many charities including Project Child Save to help save kids from human trafficking, The Warrior Angels Foundation to help soldiers with PTSD due to traumatic brain injuries Voice For The Animals,  to help homeless animals and animal rights legislation, and No Dogs Left Behind to help rescue animals from the horrific dog meat trade. When you support my company you indirectly support all of these fantastic organizations and many others. 

• [5:27] The biggest mistake when using temperature interventions
• [8:35]
• [11:11] Tradeoffs in training
• [17:20] Training hot or cold first
• [21:56] How to get started
• [23:52] When to consider contrast therapy

• [5:20] What were some of the differences  when going to online training vs. traditional?
• [7:36] How online training has evolved
• [15:07] Where Coaches Eric and Chris start when building an online program
• [18:43] Coach Eric explains clients want HUV
• [25:02] Setting boundaries
• [33:58] 15-minute discovery calls
• [36:08] Setting prices
• [42:07] Setting up online assessments and check-ins
• [51:03] Setting expectations and arranging payment
• [55:17] Should you train someone in person before moving online?

Find Chris and Eric:

• Instagram
• Website 
• Facebook
• Link Tree with offers
• Youtube
• Twitter
• Podcast
• Rise of the FIt Pros Book
• Online Fitness Pros 2.0 Course

About Chris and Eric:

Chris and Eric are Business coaches and owners of "The Dynamic Fit Pros" where they help health and fitness coaches create more income, impact, influence, and independence in their coaching businesses. Along with being #1 International Best-Selling Authors, Podcasters, and Speakers. 

Chris and Eric have worked with over 800 health & fitness coaches to help them build their online businesses and scale them. After investing in high level business mastermind’s groups, elite coaching days with business and marketing coaches, losing $250k in mistakes, and having an online business for the last 10 years Chris and Eric's mission now is to pass on their gifts and expertise to other fitness coaches.

Chris and Eric have also built a six -figure online fitness coaching business by the name of Dynamic Duo Training and have worked with thousands of people via online and in person to help them look better, feel better, perform better, and live a dynamic lifestyle through training, nutrition, mindset, personal development, and lifestyle practices. 

As successful entrepreneurs themselves, Chris and Eric believe that everyone has the right to an abundant lifestyle, and the responsibility to help others have the same.

They practice what they preach on a daily basis and that’s to live a dynamic lifestyle, which in their eyes means to keep evolving in life, health, wealth, love, happiness, and to never live a static and complacent lifestyle. Be excited every morning and reach for the stars, you deserve it! 

• [1:13] Overview of the Physiologic Flexibility Certification
• [5:53] How does CWI increase metabolism?
• [6:44] Review of Google articles on CWI
• [11:06] How much does metabolic rate increase?
• [25:08] Where did the number 350% come from?
• [32:15] What is the realistic rate of calories being burned?
• [36:06] When is CWI useful?

References:

Greenwood, A., & Gillette, C. (2017). Effect of Cold Water Immersion on Metabolic Rate in Humans. International Journal of Kinesiology and Sports Science, 5(2), 1-6. doi:https://doi.org/10.7575/aiac.ijkss.v.5n.2p.1

Brisebois, Matthew Francis, thesis "Caloric expenditure during one exercise session following ACSM and CrossFit guidelines" 2014 URL https://twu-ir.tdl.org/handle/11274/4897

Brychta, R J, and K Y Chen. “Cold-induced thermogenesis in humans.” European journal of clinical nutrition vol. 71,3 (2017): 345-352. doi:10.1038/ejcn.2016.223

Eyolfson, D. A., Tikuisis, P., Xu, X., Weseen, G., & Giesbrecht, G. G. (2001). Measurement and prediction of peak shivering intensity in humans. Eur J Appl Physiol, 84(1-2), 100-106. doi:10.1007/s004210000329

Sramek, P., Simeckova, M., Jansky, L., Savlikova, J., & Vybiral, S. (2000). Human physiological responses to immersion into water of different temperatures. Eur J Appl Physiol, 81(5), 436-442. doi:10.1007/s004210050065

• [5:41] Keto bodies and their effects on ageing
• [7:54] Research on ester supplementation on cyclists
• [19:37] Where do ketones rank as a fuel source?
• [26:35] Ketones and the liver
• [35:53] Ketones and performance
• [41:30] The types of ketone supplements and their brand names
• [1:10:09} Do ketones have protective benefits for the brain?
• [1:17:06] Work to improve taste and flavor
• [1:21:50] Research on use of ketones during heart failure

Find Dr. Stubbs:

• Twitter

About Dr. Stubbs:

Brianna Stubbs currently works at The Buck Institute for Research on Aging. Previously, she worked at HVMN Inc, San Francisco and was a visiting academic at the Department of Physiology, Anatomy and Genetics, University of Oxford. Brianna's research focusses on the metabolism and application of exogenous ketones.

• [2:19] Going to live events
• [6:37] What more happens in person
• [8:54] Talks I enjoyed
• [13:11] Tips for running an online training business

Referenced links:

• Flex Diet Podcast Episode 188: Why fitness seminars are worth the expense and how to make the most out of them: An interview with Ali Gilbert
• Fitness Insider Newsletter
• Gonzo Grip Training with Adam Glass
• Physiological Flexibility Certification

• [3:33] How Mike got into kettlebells
• [10:26] What kettlebells were first like
• [13:26] Kettlebells during the pandemic
• [19:51] How Mike trains people to use kettlebells in a workout
• [29:09] Teaching the kettlebell swing
• [35:04] A tip for kettlebell snatches
• [41:25] Going back to the goal - what are you trying to achieve?
• [47:01] Mike's top 3 kettlebell exercises
• [51:36] Download Mike's e-book, "One Day Strength Challenge"

Connect with Mike:

• Website
• Facebook
• The Strength Connection Facebook Group
• Instagram

About Mike:

"I’m Michael, Coach, Kettlebell Instructor, Intuitive Practitioner and Connector of Strength. My mission is to be a navigator to those who want anything but an average life find their path towards physical, mental, and spiritual strength."

• [3:59] Discipline as a skill
• [8:29] Don't wait for motivation
• [17:02] Research vs. experience
• [20:33] Know what you're willing to sacrafice
• [28:17] Over and under-estimating what you're capable of
• [36:00] Recovery
• [41:31] Predictive performance

Find Brian:

• Facebook
• Website

About Brian:

Brian founded and served as CEO for one of the largest fitness and sport education organizations in the world from 2002 – 2011. While working as a Performance Coach for Olympic, Professional and National Team athletes, Brian toured as a guest lecturer through New Zealand, Australia, Sweden, Italy, the Czech Republic, Ireland, Canada and the United States.

• [6:37] Quantum biology and experiment design
• [27:20] Asking the right questions
• [35:36] Cognitive neuroscience
• [50:19] Meditation
• [1:02:10] Humans are drawn to extremes
• [1:14:07] Wizard Sciences and solving specific problems

Connect with Ian:

• Instagram Wizard Sciences
• Instagram Ian Mitchell
• Wizard Sciences 15% Product Discount, Note: this is not an affiliate link and i make no money on it, as i wanted to stay impartial. I would love to hear your data, though, so hit me up.

About Ian:

Ian is an inventor, scientist, biochemist, and founder of Wizard Sciences. At Wizard Sciences they work to develop groundbreaking supplements to help with brain function, anti-aging, and performance optimization. Ian has a wide array of milestones, including working with NASA astronauts and Olympic athletes to help optimize performance through his research and supplements to support human potential.