mike t nelson

Listen in to hear:

• [6:21] Dr Wood's carnivore diet experiment
• [9:38] The commonly accepted theory of glucose and insulin
• [12:02] Insulin and the liver
• [15:28] Blood sugar
• [18:43] Healthy fat tissue as a metabolic buffer
• [20:56] Fasted cardio, carbs, and the insulin switch
• [29:01} Helpful blood tests

Find Dr. Wood

• Instagram
• Website

About Dr. Wood

Dr. Tommy Wood is a UK-trained MD with a PhD in physiology and neuroscience. He received an undergraduate degree in biochemistry from the University of Cambridge before attending medical school at the University of Oxford. 

After working as a junior doctor in central London, he moved to Norway for his PhD work and then to the University of Washington as a postdoc, where he’s now an Assistant Professor of Pediatrics. 

Tommy’s work and research interests include the physiological and metabolic responses to brain injury and how that impacts brain health across the lifespan, as well as developing easily-accessible methods with which to track health, performance, and longevity in both elite athletes and the general population. 

Listen in to hear:

• [2:20] Why grip training is important
• [7:41] Defining your goals and writing them down
• [10:18] Determining the roadmap
• [12:11] What happens when training to failure
• [16:06] Adam defines a key marker for performance

Find Adam

• Instagram
• www.gonzogripstrength.com

Flex Diet Podcast Sponsor

This podcast is brought to you by the new product Adam and I developed for grip strength. Go to www.gonzogripstrength.com to find out more.

Listen in to hear:

• [1:50] Adam discusses why trainers need to go through fat loss to better serve their clients
• [7:32] Why losing weight doesn't solve all your problems
• [10:12} What is a healthy amount of body fat?
• [16:33] What comes after you hit your goal?
• [23:29] The art of goal setting
• [28:25} Violent consistency

Find Adam

• Instagram
• Bettergripstrength.com

Flex Diet Podcast Sponsor

This conversation is brought to you by my Daily Fitness Insider newsletter. Sign up at www.miketnelson.com for daily insights on health, nutrition, training, and much more. For more on my new grip product with Adam Glass, go to www.bettergripstrength.com to find out more.

Listen in to hear:

• [5:15] Narrowing down your priorities
• [9:30] How Adam warms up
• [14:55] Why knowing exactly what you want leads to better training
• [18:56] Adam's experience with arm wrestling
• [25:23] Mike and Adam's experience at a grip competition in Finland
• [34:32] Why training wrist and hand strength makes everything stronger
• [40:12] Why spring grippers won't strengthen your grip
• [52:25] Tactics for training grip
• [56:21] Adam and Mike discuss their new product

Find Adam

• Instagram
• Bettergripstrength.com

Flex Diet Podcast Sponsor

This podcast is brought to you by the new product Adam and I developed for grip strength. Go to www.bettergripstrength.com to find out more.

Listen in for more on:

• [2:07] My #1 forgotten method to increase strength
• [4:12} How VO2 max can limit your lifting capacity
• [8:10] How to test your VO2 max without fancy equipment
• [12:09] How to improve VO2 max
• [18:48] My #2 forgotten method to increase strength
• [21:07] Basic tasks to increase grip strength
• [29:10] Longevity and grip strength

VO2 max test calculators

• Concept 2 Rower
• Cooper Run Test

Listen to hear:

• [4:52] Travel, fatigue, stress, and immunity
• [11:33] Any rules for traveling?
• [13:54] Dr. Davidson discusses his aggressive fat loss phase
• [17:33] Dr. Mike asks: "How much of the setting up, especially the fat loss phase, do you think is related to your personality?"
• [23:09} Weight training during fat loss
• [34:40] Lower rep training in a caloric surplus?
• [44:05] How science is always evolving
• [56:56} Time-tested methods
• [1:13:33] Dr. Davidson's obsession with maintenance

Connect with Dr. Pat Davidson:

• The Dr. Pat Davidson Podcast
• Instagram
• Website

About Pat

Pat Davidson, Ph.D., is an independent trainer, consultant, author, and lecturer in NYC. Pat is the former Director of Training Methodology and Continuing Education for Peak Performance, and former Professor of Exercise Science at Springfield College and Brooklyn College. Pat is also a former 175-pound strongman competitor who finished in the top 10 in the U.S. twice, competed in two World Championships, and finished in the top 10 in the world once. Pat is interested in all realms of human organism improvement, and is relentless in pursuing education.

Listen to hear:

• [14:40] How Zach instructs high school athletes to eat
• [19:53] Why are young kids looking so unhealthy?
• [20:44] How parents are confused about nutrition
• [25:55] Knowing where you food comes from
• [33:00] Building the right environment for kids
• [37:45] Functional training and bodybuilding for teens
• [45:11] National High School Coaches Association
• [50:26] Promoting what's good for you

Connect with Zach:

• Newsletter
• YouTube
• Instagram
• Website

About Zach

Zach Even-Esh is one of the leading authorities in the strength & conditioning field today. Zach started The Underground Strength Gym in 2002 and has been coaching & consulting with Adults to Tier 1 Military, Youth Athletes to D1 Athletes and Garage Gym lifters from all around the world. Zach is also the Author of The Encyclopedia of Underground Strength.

Listen in to hear my answers:

• [2:52] Question 1: How do you deal with clients who've spent years eating low calories?
• [13:00] Question 2: Is there any evidence that the Lumen device to measure your metabolism is useful or correct?
• [26:49] Question 3 from Mario: How do you decide whether to trust a supplement brand?

More Ask Me Anything on the Flex Diet Podcast:

Flex Diet Podcast Episode 160:  Ask Me Anything (AMA) – NMN and NR, Metal Music, and How To Increase Heart Rate Variability with Dr Mike T Nelson

Submit an Ask Me Anything Question here.

Flex Diet Sponsor:

This podcast is brought to you by the Flex Diet Certification. Go to flexdiet.com for 8 interventions on nutrition and recovery and to join the waitlist to be notified when enrollment opens.

Timestamps: Listen in to learn more about:

• [6:39] Dr. Dee explains her background
• [16:55] Coming out of the "foot-on-the-gas" state
• [23:14] Being okay with just being in the process
• [29:22] Dr. Dee's thoughts on choosing to do hard things
• [35:30] Managing the parasympathetic and sympathetic responses
• [51:00] The concept of expansion and contraction in the body
• [57:55] Learning to trust and surrender in the process
• [1:02:57] Dr. Dee's transformative Costa Rica experience
• [1:15:46] Where to find Dr. Dee

Connect with Dr. Dee

• Website: https://www.drdaniellemcginnis.com/
• Instagram: @drdaniellemcginnis

About  Dr. Dee in her own words

I help individuals tune into the psyche's unspoken voice in order to help them navigate difficult transitions and integrate past experiences of trauma in order to provoke the soul's movement.

​I’m an archetypal embodiment practitioner.

I have my Master's degree in Depth Psychology with an emphasis in Jungian and Archetypal studies and I am currently continuing my masters education into my third year as a PhD student at Pacifica Graduate Institute.

I am also an advanced level Somatic Experiencing Practitioner student, Doctor of Physical Therapy, and host of The Embodied Podcast.

I’m a light hearted introvert who loves to explore the mysteries of the unconscious psyche.

I am here in the cosmic soup with you and I have dedicated my life to the exploration and construction of the bridges between science and the sacred, the inner and outer, and the mind and body.

Flex Diet Podcast Sponsor

This podcast is brought to you by heartratevariability.net.  I've opened my course on heart rate variability for a limited time only. It's open now through September 30th, this Friday, 2022 at midnight. Register if you're looking for a way to measure your stress, to determine lifestyle factors, and to find how you can train and still recover.

If you're outside the enrollment window, you can still go to heartratevariability.net for more information and to sign up for the waitlist.

For more on this topic:

Flex Diet Podcast Episode 111: My Plant Medicine Experience with Ayahuasca and Kambo in Costa Rica

Flex Diet Podcast Episode 154: Managing High Stress Situations and Growing from Trauma with Kristina Hoyer

Flex Diet Podcast Episode S2_47: Tools to Down-Regulate in Response to Stress, an Interview with Rick Alexander

The Special Forces Experience

Timestamps - Listen in to learn more about:

• [6:47] Ali's experience with Perform Better training seminars.
• [11:36] Ali's most recent talk on "The Metabolic Male"
• [14:36] Reasons men's testosterone levels are trending lower
• [23:00] Ali's actionable tips related to training?
• [30:19] Ali's first steps when training an new client
• [43:08] Ali's thoughts  on whether online trainers should have in-person experience
• [46:06] What are the big nutrition items related to hormones and body composition?
• [57:44] How does someone know if they are eligible for TRT
• [1:11:12} Where to find more from Ali

Connect with Ali:

Instagram: @thealigilbert

Website to launch in the next few months: Aligilbert.com

About Ali:

Ali graduated Springfield College in 2003 with a degree in exercise science. From there she worked for Velocity Sports Performance. She then began training people in her hometown of Greenwich, CT, which led her to specialize in golf fitness becoming a 2-time Golf Digest Top 50 Golf Fitness professional, as Greenwich had 9 golf clubs.

This brought her a primarily male clientele, and eventually landed her in the mens health arena. She lectures nationally and internationally on testosterone, TRT, and her approach to coaching men online. She has been featured in Muscle & Fitness, T-Nation, + various podcasts for her work in mens health. Certifications include CSCS, SFG, FMS, FRC, TPI.

Ali in her own words:

Hi, I’m Ali. I am a wife, dog mom, meathead, and I fucking love a good steak. And fast Jeeps. I normalize boner talk. 

I help busy men get jacked, look great naked, optimize testosterone + conquer nutrition. I do this by helping guys sift through the bullshit and provide them with structure + a plan that works for their lifestyle. 

I’m the one men hire when they have taken themselves as far as they can alone. I offer a highly unfiltered, truthful approach. I have coached thousands of attorneys, doctors, other coaches, CEO’s, executives, veterans, current military, and any dude looking to optimize his health. 

I have a true passion for men’s health + have made it my life’s work to help dudes find the solutions to all their fitness nutrition + hormone needs.

Timestamps: Listen in to learn more about:

• [4:30] Akshay's recent Iceland expedition
• [6:50] How he keeps his mind from going in a downward spiral when things get hard
• [14:51] The duality of fear and nirvana
• [19:26] How Akshay spent 10 days in utter darkness
• [29:39] Learning to accept the unkowns
• [34:10] Akshay's thoughts on psychedlics to guide enlightenment
• [41:00] Developing a positive relationship with suffering
• [43:45] Progress and the development of new problems
• [45:59} Ways to suffer better
• [54:54] Praising effort not the result
• [1:00:27] The work lies in the day-to-day
• [1:03:06] Akshay's next adventure in Antartica

Connect with Akshay

Website: Fearvana

Instagram: @fearvana

Akshay's book: "Fearvana: The Revolutionary Science of How to Turn Fear Into Health, Wealth and Happiness."

About  Akshay from Fearvana.com:

After moving to Austin, Texas from Bombay, Bangalore and Singapore, I overcame a lifestyle of drug addiction that killed two of my friends in high school. When I then decided to join the United States Marine Corps, two doctors told me that boot camp would kill me, thanks to a blood disorder I was born with. But I wasn’t about to let that stop me. Not only did I complete boot camp (with a twisted ankle, no less), but I was chosen as the honor graduate in Infantry school and went on to spend 7 months in Iraq where my job was to walk in front of our vehicle convoys to find explosives before they could destroy our vehicles.

That was just the beginning of my understanding of the positive power of fear and struggle. In 2012, I left a comfortable corporate job to drag a 190-pound sled 350-miles across the world’s second largest polar ice cap for a month. I’ve swam through underwater caves, almost been killed by a falling boulder while glacier caving, experienced severe altitude sickness while climbing in the Himalayas, and suffered through heat exhaustion while running across countries. But my greatest struggle came many years after the war. I was diagnosed with post-traumatic stress disorder (PTSD), and consequently struggled with depression and alcohol addiction that drove me to the brink of suicide. I then spent years studying neuroscience, psychology and spirituality to not only heal my own brain, but figure out what does it take to live a happy, succesful and meaningful life.

That is when I rejected the label of PTSD assigned to me and created a new one – Fearvana. I define Fearvana as the bliss that results from engaging our fears to pursue our own worthy struggle. I then wrote a book about the concept called “Fearvana: The Revolutionary Science of How to Turn Fear Into Health, Wealth and Happiness.”

Flex Diet Podcast Sponsor

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, 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. Enrollment opens Monday, September 5 and closes at midnight Monday, September 12.

For more on this topic:

Human Outliers Podcast: Keto & 2700 km Through Antarctica - Akshay Nanavati & Dr. Mike Nelson - Episode 282

Aubrey Marcus Podcast: Akshay Nanavati On The Advantage of Fear | AMP #234

Special Forces Experience: Pilgrimage in Costa Rica (plant medicine and more)

Flex Diet Podcast Episode 111:  My Plan Medicine Experience with Ayahuasca and Kambo in Costa Rica
 

• [1:16] Overview of the Physiologic Flexibility Certification Course
• [5:36] Special bonus podcast coming up
• [7:15] My experience with cold water immersion
• [12:15] Cold water immersion and hypertrophy
• [17:10] What is limbic friction?
• [19:00] Benefits and drawbacks

Bonus

Get my FREE guide to learn how to build your own cold water immersion using a freezer.

Flex Diet Podcast Sponsor

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, 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. Enrollment opens Monday, September 5 and closes at midnight Monday, September 12.

Timestamps: Listen in to learn more about:

• [6:35] Dr. Cohen's philosophical "aha" moment
• [13:00] What is the cause of age-related decline
• [28:03] How do you prioritize health aspects that increase longevity
• [35:00] The role of mTOR, AMPK, and fasting
• [39:04] The importance of breath and sleep
• [41:12] Dr. Cohen's experiments with the LiveO2 system
• [49:09] How Dr. Mike's theories of metabolic and physiologic flexibility fit in with Dr. Cohen's experience
• [59:28] Fasting, mTOR, sarcopenia, and research
• [1:07:05] What would Dr Cohen try to target in terms of increasing longevity?

Connect with Dr. Cohen

• Website: Pure Clean Performance
• Email: rick@purecleanperformance.com

Guest Bio

Dr. Rick Cohen, M.D. is a leading authority in the fields of nutrition, sports performance and longevity medicine. He received his undergraduate degree in Biomedical Engineering with honors of distinction from Duke University in Durham, North Carolina and his medical degree from Hahnemann Medical University in Philadelphia, Pennsylvania.

Over the past 20 years, Rick has used his knowledge to create innovative health and performance protocols and specially-formulated nutritional products to bring thousands of sport enthusiasts and elite athletes to higher levels of performance. Rick’s passion for athletics extends beyond his work; in fact, it is a major part of his personal life satisfaction and well-being. He played ice hockey in college and competed on the world stage in the sport of luge, his wife is a nationally-ranked triathlete and his kids both were college athletes. So he personally understands how frustrating it can be to balance family, career, and an athletic passion. That experience is exactly what led him to create PureClean Performance.

Flex Diet Podcast Sponsor

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, 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. Enrollment opens Monday, September 5 and closes at midnight Monday, September 12.

For more on this topic check out:

• Flex Diet Podcast Episode 164: How to use testing to improve your metabolic health: An interview with Sam Miller
• Flex Diet Podcast Episode 144: Peptides - bleeding edge performance, muscle, and recovery with Dr. Andy Galpin & Dr. Ryan Greene

• Sam's background
• Metabolic testing
  • What's the purpose?
  • What's the benefit of having the information?
• What health markers should we pay attention to?
• Calorie tracking
• Weight measurements
• What tests are useful
• Interpreting results
• Fasting insulin vs. C Peptide
• Thoughts on testosterone levels
• Other tests Sam uses
• What happens when things don't add up?
• GI tests
• Anything new on the horizon?
• FInd Sam Miller on IG
• Sam Miller Science
• Sam Miller Science Podcast on iTunes

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, 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.

• Intro to Paul -
• How do you program intensity (zones one to five?
• How do you program fasted cardio?
• How long does a session need to be for V02 max to improvement?
• What do you have clients do on days they're not doing resistance training?
• How do you manage training monotony (especially with endurance athletes who are training for an event)
• Measuring recovery and the biometric method
• Working with athletes who have autoimmune issues
• Violent consistency and the basics
• Find Paul on IG or on his website

This podcast is brought to you by the Physiologic Flexibility Certification course. In the course, 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.

• "Aaron Rodgers Says Use of Psychedelic Helped Him Earn Recent MVPs" - USA Today
  • My thoughts on the article
  • Podcast Aubrey Marcus
• What is ayahuasca?
• Ergogenic benefit?
• Long-term benefits?
• How does ayahuasca work?
• Potential downsides?
• What is pharmahuasca?
• Aaron Rodgers goes deeper on ayahuasca experiences, family feud

This episode of the Flex Diet Podcast is brought to you by the Mike T Nelson website.  Go to miketnelson.com to find articles, podcasts, and free giveaways on things like "Should you keto?" and access to my daily fitness insider newsletter.

Flex Diet Episode 111: My Plant Medicine Experience w Ayahuasca and Kambo in Costa Rica

References

Brito-da-Costa AM, Dias-da-Silva D, Gomes NGM, Dinis-Oliveira RJ, Madureira-Carvalho Á. Toxicokinetics and Toxicodynamics of Ayahuasca Alkaloids N,N-Dimethyltryptamine (DMT), Harmine, Harmaline and Tetrahydroharmine: Clinical and Forensic Impact. Pharmaceuticals (Basel). 2020 Oct 23;13(11):334. doi: 10.3390/ph13110334. PMID: 33114119; PMCID: PMC7690791.

Callaway JC, McKenna DJ, Grob CS, Brito GS, Raymon LP, Poland RE, Andrade EN, Andrade EO, Mash DC. Pharmacokinetics of Hoasca alkaloids in healthy humans. J Ethnopharmacol. 1999 Jun;65(3):243-56. doi: 10.1016/s0378-8741(98)00168-8. PMID: 10404423.

Colaço CS, Alves SS, Nolli LM, Pinheiro WO, de Oliveira DGR, Santos BWL, Pic-Taylor A, Mortari MR, Caldas ED. Toxicity of ayahuasca after 28 days daily exposure and effects on monoamines and brain-derived neurotrophic factor (BDNF) in brain of Wistar rats. Metab Brain Dis. 2020 Jun;35(5):739-751. doi: 10.1007/s11011-020-00547-w. Epub 2020 Feb 27. Erratum in: Metab Brain Dis. 2021 Dec;36(8):2603-2604. PMID: 32103409.

Dos Santos RG, Bouso JC, Hallak JEC. Ayahuasca, dimethyltryptamine, and psychosis: a systematic review of human studies. Ther Adv Psychopharmacol. 2017 Apr;7(4):141-157. doi: 10.1177/2045125316689030. Epub 2017 Feb 23. PMID: 28540034; PMCID: PMC5433617.

McKenna DJ, Towers GH, Abbott F. Monoamine oxidase inhibitors in South American hallucinogenic plants: tryptamine and beta-carboline constituents of ayahuasca. J Ethnopharmacol. 1984 Apr;10(2):195-223. doi: 10.1016/0378-8741(84)90003-5. PMID: 6587171.

Osório Fde L, Sanches RF, Macedo LR, Santos RG, Maia-de-Oliveira JP, Wichert-Ana L, Araujo DB, Riba J, Crippa JA, Hallak JE. Antidepressant effects of a single dose of ayahuasca in patients with recurrent depression: a preliminary report. Braz J Psychiatry. 2015 Jan-Mar;37(1):13-20. doi: 10.1590/1516-4446-2014-1496. PMID: 25806551.

Palhano-Fontes F, Barreto D, Onias H, Andrade KC, Novaes MM, Pessoa JA, Mota-Rolim SA, Osório FL, Sanches R, Dos Santos RG, Tófoli LF, de Oliveira Silveira G, Yonamine M, Riba J, Santos FR, Silva-Junior AA, Alchieri JC, Galvão-Coelho NL, Lobão-Soares B, Hallak JEC, Arcoverde E, Maia-de-Oliveira JP, Araújo DB. Rapid antidepressant effects of the psychedelic ayahuasca in treatment-resistant depression: a randomized placebo-controlled trial. Psychol Med. 2019 Mar;49(4):655-663. doi: 10.1017/S0033291718001356. Epub 2018 Jun 15. PMID: 29903051; PMCID: PMC6378413.

Palhano-Fontes F, Soares BL, Galvão-Coelho NL, Arcoverde E, Araujo DB. Ayahuasca for the Treatment of Depression. Curr Top Behav Neurosci. 2021 Nov 11. doi: 10.1007/7854_2021_277. Epub ahead of print. PMID: 34761362.

Rivier, L., & Lindgren, J. E. (1972). “Ayahuasca,” the South American hallucinogenic drink: An ethnobotanical and chemical investigation. Economic Botany, 26(2), 101-129.

Sanches RF, de Lima Osório F, Dos Santos RG, Macedo LR, Maia-de-Oliveira JP, Wichert-Ana L, de Araujo DB, Riba J, Crippa JA, Hallak JE. Antidepressant Effects of a Single Dose of Ayahuasca in Patients With Recurrent Depression: A SPECT Study. J Clin Psychopharmacol. 2016 Feb;36(1):77-81. doi: 10.1097/JCP.0000000000000436. PMID: 26650973.

Winstock AR, Kaar S, Borschmann R. Dimethyltryptamine (DMT): prevalence, user characteristics and abuse liability in a large global sample. J Psychopharmacol. 2014 Jan;28(1):49-54. doi: 10.1177/0269881113513852. Epub 2013 Nov 27. PMID: 24284475.

Disclaimer

Mike T Nelson is a PhD and not a physician or registered dietitian. The contents here should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. This is for entertainment purpose only. Psychedelics are classified as Schedule 1 Controlled Substances by the DEA, and not approved by the FDA for any accepted medical use or prescription.

• Intro to Dr. Soko and his dissertation and post-doc work
• How Dr. Soko measures recovery in his athletes
• Tracking muscle damage and strength gains
• Pre-social media physiques
• Where to look for quality advice
• Blending PubMed and practicality
• Dr. Soko's thoughts on nutrient timing
• Dr. Soko's thoughts on cortisol and training
• Metabolic flexibility
• Dr. Soko on IG: @dr_soko

Referenced Podcast

• Episode 118: Programing and Exercise Selection with Kyle Dobbs of Compound Performance

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery.  If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.

• Question 1 - NAD+ and resveratol as supplement. Highly appraised by David Sinclair, considering longevity and aging, but what is your take on it?
  • From Cilia Sindt
  • NR = nicotinamide riboside
  • NMN =nicotinamide mononucleotide
  • References on website
• Question 2 - Who was your favorite Slayer Segue of all time?
  • From Andrew Bayley
• Question 3 - How can I increase my HRV? Any suggestions on supplements/life style changes/types of exercise?
  • From Nate Hadd

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery.  If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.

• Writing her first book vs. her second
• Common sense and click bait diet trends
• What's the best approach?
• Can you have your ideal body and eat how you want?
• Shifting goals according to priorities
• Red flags and how to work clients through issues
• What happens when identity is wrapped up in how you look and what you eat
• Managing priorities and time
• Costa Rica Ayahuasca experience
• About Ashleigh's new book - Carnivore-ish
• Ashleigh VanHouton
• Ashleigh on IG

Ashleigh's books:

• Carnivore-ish: Protein-Rich Recipes to Boost Your Health and Build Muscle 
• It Takes Guts

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery.  If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.

Relevant podcasts with Ashleigh and/or Dr. Mike

• Paleo Magazine Radio Ep. 243: There's More to Fitness than Exercise
• Muscle Maven Radio: Is Intuitive or Flexible Eating Possible in Today's World?
• Shrugged Collective: Hibernating bears may be on to something: why better sleep and fasting may improve your health, with Dr. Mike T Nelson — Muscle Maven Radio Episode #26
• Episode 609 IronRadio - Guest Ashleigh VanHouton Topic Female Bodybuilding, Organ Meats.
• Flex Diet Podcast Episode 111: My Plant Medicine Experience w Ayahuasca and Kambo in Costa Rica

• Dr. Guillermo Escalante - The Science and Application of Fasted vs. Fed Cardio for Fat Loss
  • My Instagram review of his slides
  • My fasted cardio biases
  • Dr. Escalante on IG
• Mona Rosene, MS, RD - NAD, Muscle and Athletic Performance: Current Research and Future Needs sponsored by ChromaDex
  • Supplements
  • Conclusions
• Dr. Scott Forbes - This Will Blow Your Mind - Creatine and cognition
  • More on creatine and cognition on the Flex Diet Podcast
  • Dr. Forbes on IG
• Wendy Irlbeck, MS, RDN, LD, CISSN - Practical Applications for Fueling Today's Young Athletes
  • My takeaway
  • Wendy on IG
• Akihito Nishimura, MS - Citocoline - A Potent Brain Health Nutrient and Nootropic sponsored by Kyowa Hakko
  • Is it beneficial in a healthier population?
  • Is it beneficial in a younger population?
• Dr. Karen Hecht - Astaxanthin as a Dietary Tool for Exercise Training sponsored by AstraReal
  • What it is and what it does
  • My thoughts
• Dr. Helena Yardley - The Science of Cannabidiol
  • Where the industry is headed
  • CBD and pain relief
  • Dosing
• Dr. Kirk Escobar - The Evolutionary Inertia of Weight Loss and Body Recomposition
  • Changes in RMR from the stone age
  • Efficiency
  • How to overcome adaptation
• Katie Emerson, MS RD - nooLVL - A Non-stimulant Nootropic, sponsored by Nutrition 21
  • Katie on IG
• Dr. Jason Cholewa - Caffeine supplementation: What are the effects of CYP1A2 and ADORA2A genes, paraxanthine, and habitual caffeine consumption on resistance exercise and jumping performance
  • The research
  • Paraxanthine as a possible new supplement
  • Dr. Jason on IG
  • ISSN position stand on caffeine
• Dr. Yala Stevens - The Effects of Citrus  Flavonoids on Exercise Performance: an RCT sponsored by Bio Actor
  • Supplement
• Dr. Mark Willems - Anthocyanin-Rich Supplementation: Potential for Sport and Exercise Nutrition
  • New Zealand Black Current research
• Dr. Brandon Roberts - The Dose-Response Effects of Arachidonic Acid on Primary Human Skeletal Myoblasts
  • Flex Diet Podcast with Dr. Roberts
  • NSAID research
  • Arachidonic acid as a supplement
  • Dr. Roberts on IG
• Dr. Jonathan Mike - I Like Big Recovery and I Cannot Lie: Sports Supplements You Can't Deny
  • Dr. Mike on IG
• Dr. Lonnie Lowery - Polyphenols as Potential Ergogenic and Body Composition Modulators
  • More than just caffeine
  • Dr. Lowery on IG
• Dr. Adam Gonzalez - Citrulline and Resistance Exercise Performance
  • Two forms
  • Vasodilation
  • Takeaway
• Dr. Marcas Bamman - Convergence of Exercise Biology and Machine-Learning to Understand Response Heterogeneity
  • Physiology is a demand-based system
  • Responders and non-responders

For a full list of references, check out the Flex Diet Podcast Episode 157 on my website.

The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 interventions on nutrition and recovery.  If you are outside the enrollment window, sign up for the waitlist and you'll be notified when the course opens again.