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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 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 hr and 18 mins
  • 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 hr and 8 mins
  • 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 hr and 2 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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