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/