Episodes

  • Episode 382: Creatine for Muscle, Bone, Brain & Longevity (Plus Caffeine, Dosing, and Safety) with Dr. Darren Candow

    Episode 382: Creatine for Muscle, Bone, Brain & Longevity (Plus Caffeine, Dosing, and Safety) with Dr. Darren Candow
    Apr 29 2026
    In this episode of the Flex Diet Podcast, I sit down with creatine researcher Dr. Darren Candow from the University of Regina to break down what the research actually says about creatine for muscle, performance, and body composition—plus the newer interest in brain health, aging, and longevity. We dig into practical dosing (including higher-dose ideas for bone and brain), why timing probably doesn’t matter much, and what the data shows on safety, side effects, and common myths like hair loss. We also talk about creatine in special contexts like sleep deprivation, jet lag, concussion/TBI potential, and vegan or low-creatine diets, along with how caffeine might (or might not) interfere. If you want an evidence-based, real-world guide to creatine, this one’s for you. Sponsors: Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 04:00 How Candow Started Creatine06:10 Glutamine Reality Check07:17 Top Supplements Today08:23 NAD Hype vs Evidence11:36 Creatine Dosing and Timing15:06 Brain Uptake and Sleep Loss18:17 Safety Diet and Essentiality21:49 Harris Studies and Dose Ranges24:30 Creatine for Concussion Prevention26:31 High Dose Game Prep27:12 Creatine Beyond Sports29:16 Soccer Cognition Hits31:38 Caffeine Creatine Myth35:11 Caffeine Dosing Timing37:32 Creatine Bone Findings39:22 Bone Research Reality43:39 Heart Health Potential44:20 Creatine Forms Hype46:30 Future Creatine Research47:51 Wrap Up Resources48:37 Conference Manual Plug51:29 Medical Disclaimer Outro Flex Diet Podcasts you may enjoy: Episode 351: Brain Rehab that Works: Tools for Concussions and Migraines with Dr. Ayla Wolf YouTube: https://www.youtube.com/watch?v=DUcFEjpj8mAEpisode 318: Could GAA be the Next Creatine with Dr. Guillermo Escalante YouTube: https://www.youtube.com/watch?v=MTlU7RLnEhg Connect with Dr Candow: Instagram: https://www.instagram.com/dr.darrencandowWebsite: https://creatineforhealth.com/prof-darren-candow-phd Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    53 mins
  • Episode 381: PhysFlex Cert Closing Tonight: Eustress vs Distress, the 4 Pillars, and Applying Recovery Tools the Right Way

    Episode 381: PhysFlex Cert Closing Tonight: Eustress vs Distress, the 4 Pillars, and Applying Recovery Tools the Right Way
    Apr 27 2026

    In this short Flex Diet Podcast episode, I share a reminder that the PhysFlex Surge enrollment closes Monday, April 27, 2026 at midnight PST, and I give more context on what’s inside the PhysFlex Certification. I explain how Level 1 (Flex Diet Cert) covers nutrition and recovery basics, while Level 2 (Physiologic Flexibility) focuses on becoming more robust and resilient by improving the four pillars of homeostatic regulation: temperature, pH, fuels (including ketones), and air (managing oxygen and CO2).

    I walk through my eustress vs distress model, why most interventions work better with lower intensity and higher frequency, and how misapplying tools like cold immersion, sauna, or breathing methods can backfire without the right context.

    Episode Sponsor:

    • Physiologic Flexibility Certification: https://physiologic.miketnelson.com/sales

    Available now:

    • Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

    Episode Chapters:

    • 00:17 PhysFlex Surge Deadline
    • 01:10 Who the Cert Is For
    • 01:55 Four Pillars Overview
    • 02:31 Time Cost and Zone 2
    • 03:16 Sauna and Cold Progression
    • 04:16 Eustress Versus Distress
    • 05:01 Training Frequency Principles
    • 07:43 Course Structure Breakdown
    • 08:30 Research Meets Application
    • 09:29 Context Matters Example
    • 12:32 When Interventions Backfire
    • 14:29 Wrap Up and Reminder
    • 15:12 Medical Disclaimer

    Get In Touch with Dr Mike:

    • Instagram: https://www.instagram.com/drmiketnelson/
    • YouTube: https://www.youtube.com/@flexdietcert
    • Email: Miketnelson.com/contact-us
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    16 mins
  • Episode 380: Breathing, CO2 Regulation, and Performance: Deep Dive with Respiratory & Sleep Scientist Martin McPhilimey

    Episode 380: Breathing, CO2 Regulation, and Performance: Deep Dive with Respiratory & Sleep Scientist Martin McPhilimey
    Apr 24 2026
    In this episode, I sit down with respiratory and sleep scientist Martin McPhilimey to take a deep dive into breathing, CO₂ regulation, and how they actually impact performance, stress, and sleep. We get into why respiratory physiology is way more complex than most people think, how his clinical and research background shaped his approach, and why breathwork exploded during COVID with names like Wim Hof and James Nestor. From there, we dig into allostatic load and why piling on high-stress practices—like aggressive hyperventilation or cold exposure—can backfire if you’re already running hot. We also talk about the difference between actually relaxing your system versus just dissociating from it. We cover how inspiratory muscle training can improve performance and recovery, why respiratory rate is one of the most sensitive markers of stress, and question some common ideas, such as “CO₂ tolerance.” We also touch on the risks and limited data around inhaled CO₂ therapies and what actually makes sense to apply in the real world. Sponsors: Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 04:22 Why Breathing Is Complex07:52 Martin’s Origin Story11:20 From Clinics to Online14:57 Breathwork Goes Mainstream20:13 Wim Hof Risks and Load24:06 When Intense Breathwork Fits29:18 Relaxation vs Dissociation31:30 Respiratory Muscle Training35:12 Who Should Train Breathing36:35 Simple Device Protocol37:35 Why Teams Ignore Breathing38:27 Respiratory Rate as Stress39:52 Feedforward Breathing Control42:22 Rethinking CO2 Tolerance46:03 Nasal Breathing Tradeoffs48:28 Testing Limits and HRV50:48 Overnight Rate and Calm54:07 CO2 Inhalation and Risks56:45 State Encoding and Fear01:00:35 Wrap Up and Disclaimers Flex Diet Podcasts you may enjoy: Episode 326: Row Hard, Breathe Easy: Boosting Aerobic Capacity with Dr. Kenneth Jay YouTube: https://youtu.be/hpvKokMBRv4Episode 215: Breathing, Heart Rate, and HRV: An Interview with Dr. Scotty Butcher, The Strength Jedi YouTube: https://www.youtube.com/watch?v=nyVEmi7VHbg Connect with Martin: Instagram: https://www.instagram.com/martinmcphilimey/Website: https://martinmcphilimey.com/ Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 hr and 5 mins
  • Episode 379: Physiologic Flexibility Certification Open: Temperature, pH, Fuels, and Breathing for Performance

    Episode 379: Physiologic Flexibility Certification Open: Temperature, pH, Fuels, and Breathing for Performance
    Apr 20 2026

    In this episode, I talk about the Physiologic Flexibility Certification open from April 20 to April 27 and where to get all the details.

    At the core is physiologic flexibility, which is your body’s ability to adapt, perform, and recover across different stressors, not just optimize one thing. I break down the four key systems that drive this: temperature, pH, fuels (carbs, fat, lactate, ketones), and breathing (O₂/CO₂), and how they all work together.

    We also get into why AI can miss the physiology, how a 30-second Wingate hits all four pillars, and how to apply this to real-world training with 40+ practical takeaways.

    Episode Sponsor:

    • Physiologic Flexibility Certification: https://physiologic.miketnelson.com/sales

    Available now:

    • Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

    Episode Chapters:

    • 00:19 Cert Enrollment Details
    • 01:36 AI Pitfalls and Cold Plunge Example
    • 04:05 Four Pillars Overview
    • 05:26 Breathing Module Deep Dive
    • 06:39 Homeostasis and Why It Matters
    • 07:39 Basics First Then Add Stressors
    • 08:51 Wingate Example All Systems Overlap
    • 12:05 Time Efficient Programming
    • 13:37 How to Join and Bonuses
    • 14:48 Coach as Translator and Course Structure
    • 16:22 Wrap Up and Medical Disclaimer

    Get In Touch with Dr Mike:

    • Instagram: https://www.instagram.com/drmiketnelson/
    • YouTube: https://www.youtube.com/@flexdietcert
    • Email: Miketnelson.com/contact-us
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    18 mins
  • Episode 378: Red Light Therapy: Sunlight, Mitochondria, Sleep, and How to Use Devices Correctly with Ari Whitten

    Episode 378: Red Light Therapy: Sunlight, Mitochondria, Sleep, and How to Use Devices Correctly with Ari Whitten
    Apr 13 2026
    In this episode of the Flex Diet Podcast, I sit down with my good buddy Ari Whitten to talk all about red light therapy (photobiomodulation) and why it’s become so popular lately. We dig into how red and near-infrared light fits into an evolutionary sunlight context, why those wavelengths penetrate tissue differently, and how they can influence mitochondria, recovery, and performance. Ari also breaks down the confusing part most people miss: device choice and dosing aren’t one-size-fits-all, and “more power” isn’t always better, especially for sensitive areas like facial skin and the eyes. We also get into emerging research on sleep and melatonin (including intracellular melatonin), as well as practical considerations such as clothing and light penetration. Ari’s updated book, The Ultimate Guide to Red Light Therapy (2.0), is out now. Sponsors: Daily 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: 04:40 Catching Up Surf Talk07:34 Sunlight vs Red Light08:50 Photobiomodulation Basics11:04 Optical Window Explained15:41 Timing and Circadian Effects19:36 Sleep and Melatonin Links26:00 Clothing and Light Penetration27:36 Red Light for Eye Health29:48 Red Light for Eyesight30:47 Dose and Panel Pitfalls31:52 Deep vs Superficial Dosing35:02 Biphasic Response and Safety38:11 Heuristics for Panel Use40:46 Choosing the Right Device42:17 Optics Distance and Angles44:39 LED Density and Hot Spots46:47 Device Examples and Timing48:31 New Book and Wrap Up53:59 Host Outro and Disclaimer Flex Diet Podcasts you may enjoy: Episode 352: Mastering Heart Health: A Deep Dive into Preventive Cardiology with Dr. Michael Twyman YouTube: https://www.youtube.com/watch?v=hpdMnJSZMf8Episode 206: Advanced Recovery Tactics and more with elite athlete coach Justin Kavanauagh YouTube: https://www.youtube.com/watch?v=OTvYT5P3dWs&t=1s Connect with Ari: The Ultimate Guide to Red Light Therapy: https://www.amazon.com/Ultimate-Guide-Light-Therapy-Revised/dp/0593736559?ref_=ast_author_dpInstagram: https://www.instagram.com/ari.whitten/The Energy Blueprint: https://theenergyblueprint.com/ Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    58 mins
  • Episode 377: Methylene Blue for Mitochondria & Performance: Benefits, Dosing & Risks with Dr. Scott Sherr

    Episode 377: Methylene Blue for Mitochondria & Performance: Benefits, Dosing & Risks with Dr. Scott Sherr
    Apr 6 2026
    In this episode of the Flex Diet Podcast, I sit down with Dr. Scott Sherr to take a deep dive into methylene blue, mitochondrial function, and where the truth lies between online hype and fear. We talk through how methylene blue acts as a redox cycler in the mitochondria, how dosing differs for mitochondrial support versus antimicrobial use, and why high doses or poorly labeled liquid droppers can cause problems. Dr. Sherr also shares how he’s used methylene blue with athletes for recovery and endurance, including timing, half-life, and practical ranges he sees most often. We cover how mitochondrial health connects to energy, mood, focus, stress physiology, and recovery, plus resources from Transcriptions and the Health Optimization Medicine and Practice (HOMe/HOPe) framework. Sponsors: TROScriptions TX: https://troscriptions.com/?rfsn=9054607.066ddde&utm_source=refersion&utm_medium=affiliate&utm_campaign=9054607.066ddde CODE: DRMIKEDaily 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: 03:11 Why Methylene Blue Now04:29 Scott Cher Origin Story05:05 Health Optimization Framework07:08 Transcriptions and Safe Sourcing08:46 Natural vs Synthetic Debate11:49 How Methylene Blue Works17:42 Who Benefits Most22:13 Athletic Performance and Recovery29:41 Dosing Timing and MAOI Effects32:13 Mitochondria and Fertility32:28 Energy Anxiety and Brain Fog33:13 Depression Beyond Serotonin35:30 Stress Pathways and Cell Danger37:00 ADHD or Sympathetic Overdrive38:50 Recovery Metrics and Downregulation42:21 GABA Support and BBB Clues47:50 Building Mitochondrial Capacity First51:35 Methylene Blue Dosing Guide57:54 Where to Learn More01:00:24 Podcast Wrap and Disclaimer Flex Diet Podcasts you may enjoy: Episode 344: Metabolic Adaptations, Lactate, and Training Smarter with Dr. Phil Batterson YouTube: https://www.youtube.com/watch?v=PPZyO1nxSPAEpisode 320: Unlocking Mitochondrial Secrets with Dr. Hemal Patel YouTube: https://www.youtube.com/watch?v=lQGXtZjJtQw Connect with Dr Sherr: Instagram: https://www.instagram.com/drscottsherr/Website: https://drscottsherr.com/YouTube: https://www.youtube.com/@drscottsherr Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 hr and 5 mins
  • Episode 376: Hyperbaric Oxygen Therapy: Benefits for Recovery, Performance & Cancer Support with Dr. Masha Makeeva

    Episode 376: Hyperbaric Oxygen Therapy: Benefits for Recovery, Performance & Cancer Support with Dr. Masha Makeeva
    Apr 3 2026
    In this episode of the Flex Diet Podcast, I sit down with Dr. Masha Makeeva, a physician specializing in integrative and regenerative medicine, to get a clear, practical breakdown of hyperbaric oxygen therapy. We talk about why HBOT’s biggest benefit may be reducing inflammation, who it can help most, and how to think about protocols — pressure, oxygen concentration, session length, frequency, and total number of sessions —so you’re not comparing totally different approaches. We also dig into where she sees HBOT used most (including cancer support and professional sports), why solid tumors may respond differently than blood cancers, and how HBOT can support recovery and quality of life during treatment. We cover safety, home chamber considerations, and how mitochondrial and metabolic health, HRV, and downregulation all fit into better outcomes. Sponsors: Daily 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: 02:26 Why Hyperbaric Works03:50 What Inflammation Means07:32 Tracking Inflammation Markers10:57 Avoiding Over Testing16:19 Who Uses Hyperbaric19:57 Hyperbaric for Cancer27:38 Protocol Variables Explained34:38 Science Meets Clinical Art37:31 Access and Chamber Limits37:56 Constraints Led Programming39:27 Home Hyperbaric Boom40:12 Safety Training And Side Effects44:55 Performance Versus Recovery48:08 Oxygen Brain And Mitochondria52:19 Downregulation After Sessions56:55 CO2 Therapy And Medical Gases01:02:17 Hydrogen Therapy Basics01:04:32 Where To Find Dr Masha01:07:20 Podcast Wrap Up And Disclaimer Flex Diet Podcasts you may enjoy: Episode 362: Maximizing Athletic Performance and Recovery with Dr. Jeremy Bettle YouTube: https://www.youtube.com/watch?v=gj_nWeQhs0sEpisode 350: From Halo to Flow: The Future of Brain Performance Tech w/ Erin Lee of Flow Neuroscience YouTube: https://www.youtube.com/watch?v=7YT_7YWPQX4 Connect with Dr Makeeva: Instagram: https://www.instagram.com/how_to_hyperbaric/Website: https://drmasha.com/ Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 hr and 11 mins
  • Episode 375: Cardio vs. Lifting: Which Should You Prioritize for Health? A short solo update.

    Episode 375: Cardio vs. Lifting: Which Should You Prioritize for Health? A short solo update.
    Mar 30 2026

    A physician buddy asked me whether the general population should focus on cardio or lifting — and I wanted to share my answer with you. In this solo cast, I break down why cardio and resistance training produce different adaptations, offer my go-to weekly framework for getting started, and talk about zone two training, high-intensity intervals, VO2 max assessments, and why compliance beats the perfect program every time. Plus, the Flexible Meathead Cardio Course is open for enrollment through Wednesday.

    Sponsors:

    • Fitness Insider Newsletter: https://miketnelson.com/

    Enroll in the Flexible Meathead Cardio course. Enrollment ends Wednesday, April 1, at midnight PST.

    • https://miket.me/cardio

    Available now:

    • Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

    Episode Chapters:

    • 01:11 The Cardio vs Lifting Question
    • 01:29 Research Case for Lifting
    • 03:02 Short Answer Do Both
    • 03:34 Context Matters and Zone 2
    • 04:24 Compliance and Daily Steps
    • 04:57 Can Lifting Improve Cardio
    • 06:23 Simple Weekly Training Split
    • 07:29 Adding HIIT for VO2
    • 10:16 Assessing VO2 Max Baseline
    • 12:13 Limits of Metcon for Cardio
    • 14:14 Practical Template and Retesting
    • 15:45 Zone 2 Nuance and Wrap Up

    Get In Touch with Dr Mike:

    • Instagram: Drmiketnelson
    • YouTube: @flexdietcert
    • Email: Miketnelson.com/contact-us
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    17 mins