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/

In this episode of the Flex Diet Podcast, I sit down with Jennifer Broxterman from Prosper Nutrition Coaching to dive into the world of nutrition coaching. We cover everything from the pros and cons of macro counting to the importance of understanding a client’s history and staying curious in coaching relationships.

Jennifer brings a wealth of knowledge as a registered dietitian and shares powerful insights, including the motivational interviewing techniques she picked up from a university research study. We also tackle how to handle client setbacks with creative approaches, like the ‘toothbrush metaphor.’

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:

• 04:10 The Role of Coach Catalyst
• 06:58 Macro Counting vs. Non-Macro Approaches
• 09:57 Motivational Interviewing and Coaching Techniques
• 29:28 Understanding Client Goals
• 29:42 The Power of Open-Ended Questions
• 30:08 The Catch-All Question
• 31:09 Revelations and Sensitive Topics
• 31:29 Encouraging Client Communication
• 31:57 Effective Coaching Techniques
• 32:26 The Importance of Specificity
• 35:50 Curiosity in Coaching
• 36:28 The Setback Tool
• 41:50 Building Client Confidence
• 43:04 The Toothbrush Metaphor
• 48:11 Consistency Over Perfection

Flex Diet Podcast Episodes You May Enjoy:

• Episode 249: Elevating Wellness through Movement and Nutritional Wisdom with Dr. Kelly and Juliet Starrett
• Episode 230: Exploring Preventive Health and Personalized Nutrition Catherine Staffieri from Nutrisense

Connect with Jen:

• Freebies for Download: www.prospernutritioncoaching.com/freebies
• PRO$PER Nutrition Certification: www.prospernutritioncoaching.com/certification
• Email: info@prosperNC.com
• Instagram: @prosper_nc

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! In this episode, I’m diving into some key concepts from my Flex Diet Certification, including the unique 8-intervention approach that combines metabolic flexibility and flexible dieting. I’ll share insights on the importance of actionable steps, research-backed nutrition strategies, and the innovative concept of 'coaching leverage' to help you guide your clients more effectively.

Just a quick reminder—enrollments for the Flex Diet Certification close tonight, January 13th, 2025, at midnight PST, so don’t miss your chance to join! The next round won’t open until June 2025.

Enroll here:

• https://miket.me/fdc​

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:

• 00:19 Enrollment Details for Flex Diet Certification
• 01:16 Overview of the Flex Diet Certification
• 02:08 Challenges in Arranging Interventions
• 03:14 Importance of Practical Application
• 07:06 Coaching Leverage Concept
• 08:46 Final Enrollment Reminder and Conclusion

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 solo episode of the Flex Diet Podcast, I announce the opening of the Flex Diet Certification and highlight its key features and benefits. I explain the difference between the Flex Diet Cert, which focuses on nutrition and recovery, and the Physiologic Flexibility Cert, which deals with advanced resilience and recovery strategies.

Emphasizing a habit-based approach, I cover core topics such as metabolic flexibility, macronutrient usage, and improved body composition. Additionally, I discuss the bonus items available for early enrollees and my certifications' overall expansion model aimed at long-term health and performance success.

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:

• 02:25 Understanding the Flex Diet and Physiologic Flexibility Certifications
• 04:15 The Framework and Philosophy Behind Flex Diet
• 08:02 The Expansion Model and Its Benefits
• 18:55 Expert Interviews and Additional Resources
• 20:07 Closing Remarks and Legal Disclaimer

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 Coach Cal Dietz from the University of Minnesota and I discuss our new book, 'Triphasic Training 2.' We delve into advanced training methodologies, including the lateral sling method, periodized program setup, and Olympic lifting's pros and cons.

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:

• 04:16 Triphasic Training 2 Book Details
• 06:10 Interview with Coach Kyle Dietz
• 09:03 The Evolution of Training Methods
• 14:54 Optimizing Training with Data and Tools
• 19:52 Periodization and Individualization in Training
• 26:49 Practical Applications and Coaching Insights
• 34:57 Decisions in Coaching and HRV
• 35:55 Adapting Training Based on HRV Feedback
• 38:13 Psychological and Physiological Aspects of Training
• 39:51 Recovery Methods and Their Benefits
• 42:13 Aerobic Methods in Strength Training
• 46:49 Rehabilitation vs. Training
• 52:54 Foot Stability and Athletic Performance
• 59:46 Insights on Training and Recovery
• 01:01:15 Book Release and Additional Resources

Flex Diet Podcast Episodes You May Enjoy:

• Episode 231: Maximizing Fitness Training Efficiency with Dr. Allan Bacon
• Episode 212: The Pros and Cons of Training Elite Level Professional Athletes: An Interview with Dr. Andy Galpin

Connect with Cal

• Website: https://www.xlathlete.com/
• Instagram: https://www.instagram.com/triphasic_training/

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/