In this episode of the Flex Diet Podcast, I sit down with Dr. Drew Gonzalez to explore strategies for optimizing performance and managing stress in high-demand professions like firefighting, military, and executive leadership. Dr. Gonzalez shares his latest research on how supplements like astaxanthin and creatine can benefit firefighters, the effects of time-restricted feeding, and how heat stress and VR training can be leveraged for better stress adaptation.

We also explore his ongoing work at Texas A&M, where he leads cutting-edge research and collaborations to improve first-responder health and fitness.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Physiologic Flexibility Certification Course coming soon: https://miketnelsons.samcart.com/products/physflex/

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 05:33 Dr. Gonzalez's Research Journey
• 08:25 Challenges Faced by Tactical Personnel
• 14:08 Time-Restricted Feeding Study
• 23:19 Heat Stress and Temperature Changes
• 28:08 Exploring the Need for Specialized Training
• 29:30 The Role of VR in Tactical Training
• 30:59 Assessing Physical and Mental Performance
• 33:46 Astaxanthin and Firefighter Health
• 38:41 Future Research and Supplementation
• 44:31 Closing Remarks and Future Guests

Flex Diet Podcast Episodes You May Enjoy:

• Episode 223: Embracing challenges and pushing boundaries with bestselling author Michael Easter
• Episode 228: Unlocking the Power of Astaxanthin: A Deep Dive with Dr. Karen Hecht

Connect with Dr Gonzalez:

• Instagram: https://www.instagram.com/drewwgonzalez/

Get In Touch with Dr Mike:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
• Email: https://miketnelson.com/contact-us/

In this episode of the Flex Diet Podcast, I sit down with Dr. Dylan Seeley to explore how neurology can enhance athletic performance. We dive deep into working with MMA fighters, focusing on how the brain influences movement, reaction time, and overall performance. Dr. Seeley shares insights into visual and vestibular training, explaining why peripheral vision, balance, and coordination are critical for elite athletes.

We also tackle the impact of microdosing, discussing its potential effects on cognitive function and brain optimization. From there, we break down HRV and autonomic nervous system testing, looking at how stress, recovery, and nervous system regulation can make or break performance. Dr. Seeley also provides valuable knowledge on concussions, explaining how they affect an athlete’s cognitive and visual systems and what can be done to improve recovery.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Flex 4:

• Check out Dr. Seeley's top 4 tips for someone who has the basics but wants to take their training to the next level: https://miketnelson.com/flex4/

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 04:54 Diving into Visual Training
• 09:05 The Importance of Visual and Vestibular Systems in Sports
• 13:28 Training Techniques and Athlete Insights
• 33:41 Integrating Visual Training into Workouts
• 40:58 Reinforcing Eye Strength with Drills
• 41:18 Biometrics in Sports Performance
• 42:20 Heart Rate and Decision-Making in Athletes
• 45:16 Autonomic Testing for Athletes
• 53:19 Visual Field Testing Techniques
• 01:00:54 Advanced Visual and Autonomic Testing
• 01:05:20 The Art of Coaching and Rehabilitation
• 01:10:03 Pushing Limits in Athlete Training
• 01:12:50 Contact Information and Closing Remarks

Flex Diet Podcast Episodes You May Enjoy:

• Episode 199: The Neurology of Movement, Exercise and Training – An Interview Coach Dan Fichter of WannaGetFast
• Episode 241: A New Perspective on Brain Health with Dr. Shaun Kornfeld

Connect with Dr Seeley:

• Instagram: https://www.instagram.com/dylan_seeleydc/
• Website: https://www.inferno-pr.com/

Get In Touch with Dr Mike:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
• Email: https://miketnelson.com/contact-us/

Welcome back to the FlexDiet Podcast! In this episode, I sit down with Dr. Allison Brager, a PhD neuroscientist, CrossFit athlete, and military sleep expert, to unpack everything you need to know about the science of sleep.

We dive deep into the phases of sleep, circadian rhythms, and chronotypes, plus we take a critical look at popular sleep advice—what’s backed by science and what’s just noise? Dr. Brager also shares fascinating insights on sleep in the military, how to optimize recovery for athletes, and the biochemistry behind quality sleep.

Looking for practical strategies and the best sleep supplements to improve your rest? We’ve got you covered.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Flex 4:

• Check out Dr. Brager's top recommendations for sleep supplements: https://miketnelson.com/flex4/

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 00:51 Deep Dive into Sleep
• 01:33 Top Sleep Supplements
• 02:11 Sponsors and Personal Updates
• 02:56 Conversation with Dr. Allison Braeger
• 03:32 Teaching at West Point
• 04:41 Chronotypes and Sleep Advice
• 09:40 Training and Sleep Optimization
• 13:48 Impact of Travel on Athletes
• 26:09 Wearables and Sleep Research
• 33:22 Intense Competition Experience
• 34:27 Lab Testing Mishaps
• 35:03 Competitive Nature in Athletes
• 36:09 Debating Sleep Stages
• 39:22 Heart Rate Variability and Sleep
• 47:00 Challenges in Sleep Research
• 49:38 Frustrations in Academia
• 55:50 Alternative Research Paths
• 56:26 Where to Find More Information

Flex Diet Podcast Episodes You May Enjoy:

• Episode 273: Unlocking Better Sleep: Insights and Strategies from Dr. Chris Perry
• Episode 283: Unlocking Better Sleep and Stress Reduction with Dr. Dan Cohen of Soltec Health

Connect with Dr Brager:

• Instagram: https://www.instagram.com/docjockzzz/
• "Meathead Unraveling the Athletic Brain": https://www.amazon.com/Meathead-Unraveling-Athletic-Allison-Brager

Get In Touch with Dr Mike:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
• Email: https://miketnelson.com/contact-us/

Join me, Dr. Mike T. Nelson, on the Flex Diet Podcast as I sit down with Dr. Jeremy Townsend to explore the fascinating world of adaptogens. We’re diving deep into how compounds like Rhodiola rosea, ashwagandha, and eleuthero can enhance performance, support muscle growth, and improve body composition—all without compromising overall health.

Throughout our conversation, we discuss what the research says about these powerful herbs, including how they influence stress resilience, recovery, and athletic performance. Dr. Townsend also unpacks the science behind optimal dosages, potential mental and physical stress effects, and the nuances of using adaptogens effectively. Beyond that, we discuss the often-overlooked role of micronutrition in maximizing performance and overall well-being, an area that too many athletes neglect.

We also touch on how AG1 contributes to the field of nutritional science and why paying attention to the right vitamins and minerals can make a measurable difference in training outcomes. If you’re looking for evidence-based insights on adaptogens, recovery, and performance, this episode is packed with valuable takeaways.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Flex 4:

• Check out Dr. Townsend's top nutrients that most people are missing: https://miketnelson.com/flex4/

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 03:21 Dr. Townsend's Background and Research
• 04:52 Understanding Adaptogens
• 06:58 Adaptogens for Sports Performance
• 10:12 Quality and Standardization of Adaptogens
• 14:00 Sourcing and Economic Considerations
• 24:35 Client Reactions to Ashwagandha
• 24:54 Exploring the Benefits of Ashwagandha
• 25:58 Personalizing Supplementation
• 27:55 Different Forms of Ashwagandha and Adaptogens
• 30:25 Ginseng and Its Mixed Data
• 32:28 The Complexity of Supplement Bioavailability
• 38:35 The Role of Micronutrients in Health
• 45:49 AG1 and Future Research

Flex Diet Podcast Episodes You May Enjoy:

• Episode 293: Optimizing Athletic Performance with Ben Mayfield-Smith
• Episode 273: Unlocking Better Sleep: Insights and Strategies from Dr. Chris Perry

Connect with Dr Townsend:

• Instagram: https://www.instagram.com/jtownsendphd/
• AG1 Website: https://drinkag1.com/

Get In Touch with Dr Mike:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
• Email: https://miketnelson.com/contact-us/

In this episode of the Flex Diet Podcast, I’m recording from sunny Mexico and sitting down with James LaValle, a powerhouse in metabolism and performance health. We dive deep into liposomal delivery, blood work, magnesium benefits, key dietary supplements, and why balancing your sympathetic and parasympathetic nervous systems is crucial for optimal performance.

James shares his journey from writing Cracking the Metabolic Code to his latest research and innovations, including magnesium, probiotics, and phospholipids—and how they fit into a performance-driven approach to health. Whether you’re an athlete, coach, or just someone looking to level up your well-being, this episode is packed with practical takeaways.

Plus, I share my personal supplement recommendations and give you a sneak peek at upcoming product reviews. Tune in now!

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 02:56 James LaValle's Background and Philosophy
• 06:13 The Importance of Nutrition and Recovery
• 12:11 Balancing Sympathetic and Parasympathetic Systems
• 18:52 The Role of Trace Minerals and Gut Health
• 30:54 Neuroinflammation and Athletic Performance
• 37:35 Understanding Carbohydrate Dependency and Metabolic Stress
• 38:34 The Role of Supplements in Managing Metabolic Health
• 41:26 The Importance of Personalized Nutrition and Supplementation
• 42:28 Common Misconceptions and Realistic Expectations of Supplements
• 43:00 The Fundamentals of Healthy Living: Eat, Hydrate, Sleep
• 52:11 Magnesium and Its Crucial Role in Exercise and Health
• 58:06 Innovations in Supplement Delivery: Liposomal Formulations
• 01:04:32 Final Thoughts and Where to Find More Information

Flex Diet Podcast Episodes You May Enjoy:

• Episode 251: The Role of Microbiome in Elevating Exercise and Dietary Outcomes with Dr Sara Campbell
• Episode 222: Expert Insights on nutrition, supplements, and training with Registered Dietician Sean Casey

Connect with Jim LaValle:

• Instagram: https://www.instagram.com/therealjimlavalle/
• Website: https://www.jimlavalle.com/

Get In Touch with Dr Mike:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
• Email: https://miketnelson.com/contact-us/

In this episode of the Flex Diet Podcast, I sit down with Dr. Tommy Wood and Dr. Ben House for a deep dive into the nuances of scientific research, especially concerning body composition, muscle gain, and dietary strategies like low-carb and keto for advanced trainees.

We break down common research methodologies, highlight the challenges of accurately measuring training volume, and explore why individual responses vary. Along the way, we tackle the practical aspects of collecting and interpreting data, debunk common misconceptions, and emphasize the critical role of context and nuance in applying research to real-world scenarios.

If you're looking for a conversation that blends rigorous science with actionable insights, this episode is for you.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 00:56 Special Lost Episode with Dr. Tommy Wood and Dr. Ben House
• 01:55 Sponsors and Announcements
• 03:16 Discussion on Scientific Research and Methods
• 05:43 Challenges in Scientific Studies and Data Interpretation
• 09:19 Variability in Research and Individual Responses
• 40:11 Case Study: Keto Diet and Muscle Gain
• 51:25 Carbohydrate Refeed and Glycogen Study
• 52:56 Strength and Reps to Failure in Keto Group
• 53:38 Ketogenic Diet and Muscle Gains
• 59:34 Challenges of High-Calorie Diets
• 01:04:01 Body Composition Measurement Techniques
• 01:20:13 Real-World Diet Effectiveness
• 01:25:48 Closing Thoughts and Future Research

Flex Diet Podcast Episodes You May Enjoy:

• Episode 178: Rebroadcast – Insulin and Glucose Myths & more with Dr Tommy Wood
• Episode 141: Making Solid Science Sexy in Fitness with Dr Tommy Wood

Connect with Tommy and Ben:

• Dr. Ben House Instagram: https://www.instagram.com/drbenhouse
• Dr. Tommy Wood Instagram: https://www.instagram.com/drtommywood/
• Bro Research: https://broresearch.com/
• Advanced Blood Chemistry for Athletes: https://broresearch.com/courses/advbloodchem/

Get In Touch with Dr Mike:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
• Email: https://miketnelson.com/contact-us/

Join me, Dr. Mike T. Nelson, as I sit down with Simon Wegerif, the visionary founder of iThlete and a pioneer in heart rate variability (HRV) technology. In this episode, we revisit Simon’s journey from creating the very first HRV app for iOS to his latest work at Lifelight, where they’re breaking new ground in measuring blood pressure and heart rate with cutting-edge technology.

We’ll dive into the practical applications of HRV for training, hear Simon’s inspiring story about a health scare that changed his outlook, and discuss game-changers like sleep hygiene, deep breathing, cold water immersion, and mental health for improving HRV. If you’re as fascinated by HRV, performance optimization, and health tech as I am, you won’t want to miss this episode!

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• HRV Education Course: https://miket.me/hrv/ Enter code hrv100 at checkout for $100 off

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 00:25 Heart Rate Variability Deep Dive
• 00:31 Simon's Journey with iFleet
• 00:42 HRV Measurement and Technology
• 01:01 Health Scare and Current Endeavors
• 01:52 Sponsor Messages and Announcements
• 03:35 Interview with Simon: Early Days of iFleet
• 04:22 Technical Challenges and Innovations
• 06:41 HRV in Practice and Research
• 19:13 Breathing Techniques and HRV
• 38:58 Current Status and Future Plans
• 41:35 Innovative Health Monitoring with Lifelight
• 43:20 Technical Challenges and Solutions in Remote PPG
• 44:48 Applications and Future of Lifelight
• 48:25 Personal Health Journey and Prostate Cancer Awareness
• 52:19 Importance of Regular Health Check-ups
• 56:54 HRV and Its Impact on Performance
• 01:08:06 Zone 2 Training and Its Benefits
• 01:14:00 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 215: Breathing, Heart Rate, and HRV: An Interview with Dr. Scotty Butcher, The Strength Jedi
• Episode 108: Top 3 Common Body Composition Mistakes and How To Use Heart Rate Variability (HRV) To Solve Them

Connect with Simon

• LinkedIn: https://www.linkedin.com/in/simon-wegerif
• Email: simon@myithlete.com

Get In Touch with Dr Mike:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
• Email: https://miketnelson.com/contact-us/

Welcome back to the Flex Diet Podcast! I’m Dr. Mike T. Nelson, your host, and in this episode, I’m diving into ways to boost performance, build muscle, and improve body composition—all within a flexible framework. I’m excited to be joined by Brett Bartholomew, the mind behind The Art of Coaching and author of Conscious Coaching. Together, we explore the many interactions coaches and trainers face, the value of practice in learning, and some of the latest fitness trends like cold plunges and red light therapy.

We also dive into the critical role of communication and discuss how AI is shaping the future of coaching. Brett shares his inspiring journey from being a strength and conditioning coach to focusing on leadership development and conflict resolution.

A big thank you to our sponsors, Tecton Life and LMNT — products I personally use and highly recommend. Let’s get started!

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 02:41 Brett Bartholomew's Coaching Journey
• 06:07 The Importance of Experiential Learning
• 09:28 Challenges and Misconceptions in Public Speaking
• 18:04 Fitness Trends and Industry Observations
• 31:33 The Role of Social Relationships in Health
• 35:07 Handling Criticism and Divorce
• 35:40 The Importance of Effective Communication
• 37:27 COVID-19's Impact on Social Connections
• 37:53 The Future of AI in Communication
• 40:16 The Decline of International Education Events
• 45:26 Building Meaningful Relationships
• 49:20 Balancing Professional and Personal Life
• 52:27 Setting Boundaries and Valuing Time
• 01:01:02 Creating Memorable Experiences

Flex Diet Podcast Episodes You May Enjoy:

• Episode 260: Real-Talk on Fitness and Nutrition Coaching Success with Ben Brown
• Episode 207: Driving client progress with effective nutrition and coaching: An interview with Aram Grigorian

Connect with Brett:

• Art of Coaching: https://artofcoaching.com/
• Instagram: https://www.instagram.com/coach_brettb/
• Conscious Coaching: https://www.amazon.com/Conscious-Coaching-Science-Building-Buy/

Get In Touch with Dr Mike:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
• Email: https://miketnelson.com/contact-us/