Why data is important My bias is a training notebook vs. an app What to include Training plan Date, time, duration HRV, RHR, and sleep data Exercise, sets, reps, time to complete sets, duration /density Intensity - the percentage of 1RM, RPE or RIR Other: pre-workout or electrolytes, how I felt, diet changes Keep PRs in the back of the notebook Other general notes Turn off your phone Bluetooth headphones Death metal shirt and headband = less talking to me Review every 4-6 weeks New micro-lecture...
Dec 01, 2021•27 min•Ep. 125
Weight gain during the holidays Is it real? Discussion of the research Eat more protein 4x40 or 4x30 approach Relax on the big day Hedonic and homeostatic reasons to eat Go move Walk or exercise Daily body weight measurements Research More water and electrolytes Relationship between hunger and thirst Getting salt is mainly done via eating Craving salty foods Research Affiliate link: Drink LMNT | Paleo-Keto Friendly Hydration | Zero Sugar Electrolytes – Drink The Flex Diet Podcast is brought to y...
Nov 22, 2021•35 min•Ep. 124
Lactate's potential benefits Lactate as a fuel source Why lactate gets a bad rap Review of a new study published in Current Research Physiology, September 2021 : The Effect of Lactate Administration on Mouse Skeletal Muscle Under Caloric Restriction Methodology Testing Results My thoughts on the study Where more data is needed 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 th...
Nov 15, 2021•34 min•Ep. 123
Water quality and safety bottled filtered adding electrolytes and minerals LMNT (note, I make a few clams off this link, but I love the product) Hormone replacement therapy for men and the use of peptides what to watch out for when it could be useful check out Iron Culture Episode 136: All About Testosterone and TRT find a knowledgeable doctor who works with peptides quality is widely variable How to improve HRV why measure the importance of quality sleep aerobic base: measurement and training t...
Nov 08, 2021•36 min•Ep. 122
Shiloah's background and interests Her work with the military, including Traumatic Brain Injury (TBI) and concussion research Thoughts on protective effects of ketones and other supplements on brain injury Potential benefits of psychedelics and talk therapy on the brain Collagen is the most abundant protein in our body Results of study on collagen dosing (placebo, 10g and 20g per day) over 6 and 9 months in males and females 40-65 who are recreationally active. Dosing discussion Role of glycine ...
Nov 01, 2021•1 hr 15 min•Ep. 121
Training the general population to elite athletes Elite athletes and lack of nutrition knowledge How the course scales The Flex Diet Cert closes for the year today at midnight (October 25th, 2021). Go to flexdiet.com for the information you need to enroll. We have CEU approval for the following organizations: ACE, NSCA, and NASM. The course is 100 percent online and entirely self-paced and includes more than 20 hours of material. You'll get a complete system of how to use nutrition and recovery ...
Oct 25, 2021•13 min•Ep. 120
Breaking down the specifics of the course What you'll take away at the end Using physiology and psychology to develop coaching leverage You can get CEUs approved from ACE, NSCA, and NASM Self-paced and entirely online Access to me by email 24/7 Expert interviews not published anywhere else Go to flexdiet.com for all the information you need to enroll. If you're listening after October 25, 2021, get on the waitlist to be notified when it opens early in 2022....
Oct 18, 2021•17 min•Ep. 119
Intro to Kyle Dobbs and Compound Performance Programming for strength and aerobics Using intensity and duration to drive output through the week Dr. Mike's weekly breakdown Squatting mechanics and recovery Tweak programming to your goals and ignore what other people say Think about training that transfers to other goals in life like recreational sports or activities Looking at task demands and your abilities in relation to exercise selection Find Kyle on IG: @compound_performance or www.compound...
Oct 11, 2021•59 min•Ep. 118
Creatine and why it's useful Form Dose Delayed response until fully saturated Responders and non-responders Caffeine International society of sports nutrition position stand: caffeine and exercise performance Dose and when to consume it Timing and form Variability in caffeine amounts in coffee Today's podcast is brought to you by miketnelson.com . I recently released more than 140 video micro-lectures. They are anywhere from a couple of minutes to twenty minutes for the longest, and they are ava...
Oct 04, 2021•34 min•Ep. 117
Far off gaze parasympathetic Close up gaze sympathetic Parasympathetic for rest and recovery Sympathetic for performance Breathing techniques to regulate heart rate Protocol in Phys Flex Cert Overview of Phys Flex Cert course 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, ...
Sep 20, 2021•16 min•Ep. 116
#1 - Lack of context Keto example Constraints #2 No details provided or peer-reviewed research as a reference Research and me-search Open discussion No simple answers #3 No details on what to do or hyper-details with no basis Why are you providing information? Why I developed the certification and how I address my pet peeves above How I deal with context and constraints The plethora of research I searched and studied context - people who want to be healthy and improve body comp and performance m...
Sep 13, 2021•39 min•Ep. 115
A brief overview of homeostatic regulators The biggest mistake when using temperature interventions Tradeoffs in training Interference effect Training hot or cold first How to get started When to consider contrast therapy 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, HII...
Sep 06, 2021•28 min•Ep. 114
Intro to Dave's book Massive Muscular Arms 3 examples of personalization and finding what's best for you Examples of using different grips Hypertrophy and building strength Blood flow restriction (BFR) Fundamental misunderstanding of strength training How to get the intended benefit of eccentric overload 3 different types of spatially accommodating resistance Isokinetic movement Nordic leg curl and flywheel training Metabolic stress drivers How much we don't know Internal focus of muscle contrac...
Aug 30, 2021•1 hr 42 min•Ep. 113
Lesson 1: Exercise sequencing Add a stimulation/activation type exercise first. Examples are hamstring curls before squats. Seated cable press before DB Bench press. Comes down to how it feels, your goals, and your performance. After the main movement for strength, add a more pump-focused exercise and go closer to failure. I typically program that way in terms of volume accumulation/strength and then accessory work. Lesson 2: Bracket nutrition around training or during your session Research is s...
Aug 23, 2021•18 min•Ep. 112
Introduction to Marcos and his journey What to consider Lessons learned How my journey began Where I went What I took How I felt My takeaway Warnings 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're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens! Marcos https://www.linkedin.com/in/strongerfitness Mike Bledsoe on IG https://www.instagram....
Aug 17, 2021•1 hr 23 min•Ep. 111
Dr. Brandon Roberts' background and interests Research in the supplement field Muscle loss and muscle gain Genetics and muscle gain Thoughts on myostatin NSAID research on muscle growth and bone healing Find Brandon on Instagram: @brob_21 or email: robertsb21@gmail.com. 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're outside the enrollment window, sign up for my free newsletter, and you'l...
Aug 10, 2021•1 hr 4 min•Ep. 110
Intro to Dr. Wood Why compete in strongman History of strongman Description of events and results Training and substitutions for stones Intro to grip strength training Special lifts, Saxon bar and dinnie stones Adding cardio to help with recovery between events Discussion of Tommy's aerobic training Why compete? Instagram: @drtommywood Course Advanced Blood Chemistry for Athletes : The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to https://flexdiet.com/ for 8 intervent...
Aug 02, 2021•1 hr 24 min•Ep. 109
What is HRV? Why measure HRV? The golden rule of HRV Top 3 body comp mistakes How to use HRV to combat them Q&A with Dr. Lowrey's students Different types of measurements Oura ring What causes HRV to tank Flex Diet Cert closes tonight July 26, 2021, at midnight PT, go to www.flexdiet.com.
Jul 26, 2021•51 min•Ep. 108
Intro to Dr. Escalante Peak week protocol benefits When to be stage ready Stress and the ability to look your best Coaching recommendations and personality Recommendations Carb depletion and carb loading Water manipulation Fat loading Sodium Drug use Iron Radio w Dr Escalante Episdoe 635 "What it takes to be a professional bodybuilder" https://podcasts.apple.com/br/podcast/episode-635-ironradio-guest-guillermo-escalante-topic/id308382038?i=1000529241309&l=en IG: @drgfit The Flex Diet Podcast...
Jul 21, 2021•1 hr 10 min•Ep. 107
Physiology vs. psychology Coaching leverage Why protein ranks higher than sleep Breakdown of the certification modules Difference between FDC and Precision Nutrition Update on CEUs 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're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens! Thank you Dr Mike...
Jul 18, 2021•17 min•Ep. 106
Intro to Jaymes Challenges doing research How extremes can inform the means Case study presented at ISSN Individual variation in where fat is lost Refeed approach Coaching an athlete through aggressive fat loss Metabolic flexibility markers 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're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens! T...
Jul 14, 2021•1 hr 1 min•Ep. 105
Programming recovery based on parasympathetic and sympathetic What I use Recovery methods Sympathetic recovery recommendations Parasympathetic recovery recommendations 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're outside the enrollment window, sign up for my free newsletter, and you'll be notified when it opens! Thank you Dr Mike...
Jul 08, 2021•19 min•Ep. 104
Benefits of keeping healthy blood sugar and when it's advantageous to stress the system Get the most from continuous glucose monitoring Muscle movement and insulin release Glucose and insulin - when the relationship breaks down How goals like adding muscle, longevity, and fat loss may require different ways of eating Research on longevity and calorie restriction Protein feeding and how much your body can absorb at a time BCAAs and leucine Thoughts on myostatin Building muscle Weight lifting prin...
Jun 28, 2021•1 hr 5 min•Ep. 103
Poster by Dr. Lonnie Lowery's students on coffee and caffeine related to HRV Shout out to ISSN organizers Dr. Guillermo Escalante and his research on diet refeeds and diet breaks Dr. Ralf Jager presented research on Gut health: how are athletes different and what role can probiotics play in performance recovery Dr. Omar Nectar's study on viewing sports performance through the lens of evolutionary biology and the winner effect Dr. Grant Tinsley's talk on body composition assessment and how the la...
Jun 23, 2021•1 hr 17 min•Ep. 51
HRV and coffee from the ISSN conference Training for pH Tip for how to do this Training for body temperature Tip for how to do this
Jun 17, 2021•10 min•Ep. 50
Definition of physiologic flexibility Homeostatic regulators temperature pH fuel systems oxygen and carbon dioxide Action items 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. The course is open for enrollment from June 14 to June 21, 2021....
Jun 09, 2021•17 min•Ep. 49
Want to learn how to do online training that includes physiology and marketing business? That is why I developed the Flex Diet Mentorship. In the FD Mentorship, I will teach you my complete online coaching system including all 4 components 1) online training principles and assessments 2) business/marketing 3) mindset – both yours and your clients 4) personal development. Applications close this Friday, June 4 at midnight CST. To apply, find a way to email me directly and ask for the application....
Jun 01, 2021•17 min•Ep. 48
Rick's background in the service and his work since leaving Post-traumatic stress/growth discussion What happens when you become good in high-stress situations and can't regulate during low stress Fear management Understand how fear feels in the body Tools to help with down-regulation Breathwork Other tips Ways to become more sympathetic? Nasal breathing Links: https://thespecialforcesexperience.com/ https://rickalexander.com/ IG: @rickalexander_ This podcast is brought to you by the physiologic...
May 24, 2021•1 hr 1 min•Ep. 47
David's background and interests Coldwater exposure and the Wim Hof Method Benefits for the immune system Progressive overload How to get started When to get out Intelligent expansion of the comfort zone Personal development aspect For Coaching: superhumanyoucoaching.com For the book: superhumanyoubook.com Website: irontamer.com Referenced study: https://pubmed.ncbi.nlm.nih.gov/24799686/ This podcast is brought to you by the physiologic flexibility certification course . In the course, I talk ab...
May 17, 2021•59 min•Ep. 46
Narrative review in Frontiers in Sports and Active Living What is CWI? How does CWI affect muscle hypertrophy? What are the caveats? Muscle fiber examination Metabolic effects Change in inflammation? Performance changes? Iron Radio 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, ...
May 10, 2021•26 min•Ep. 45
