Flex Diet Podcast – Details, episodes & analysis

• Sam's background
• Metabolic testing
  • What's the purpose?
  • What's the benefit of having the information?
• What health markers should we pay attention to?
• Calorie tracking
• Weight measurements
• What tests are useful
• Interpreting results
• Fasting insulin vs. C Peptide
• Thoughts on testosterone levels
• Other tests Sam uses
• What happens when things don't add up?
• GI tests
• Anything new on the horizon?
• FInd Sam Miller on IG
• Sam Miller Science
• Sam Miller Science Podcast on iTunes

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.

It's just me, Dr. Mike T Nelson, on today's episode of the Flex Diet Podcast. I share some updates and reflections from my coaching and training journey. I also recount my experience at the Coach Catalyst Super Coach Meeting Summit, a fantastic event that blended presentations on training, business, and mindset and offered a great opportunity to connect with fellow coaches and enthusiasts.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Dr. Mike's Fitness Insider Newsletter: Sign up for free at https://miketnelson.com/.

Episode Chapters:

• (0:00:00) - Coaching and training update
• (0:04:17) - The No. 1 career question I get
• (0:10:24) - The value of a Mentor
• (0:12:33) - Timeline for the Flex Diet and Phys Flex Certifications enrollment periods, plus a brief overview 

Flex Diet Podcast Episodes You May Enjoy: 

• Episode 197: The Ultimate Guide to Online Fitness Business Do’s and Don’ts – An Interview with Chris and Eric Martinez 
• Episode 216: Building a successful online fitness coaching business: An Interview with Aaron Straker

Get In Touch:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
• Email: https://miketnelson.com/contact-us/

This week's episode of The Flex Diet Podcast is a special co-broadcast with Dr. Lonnie Lowery and Iron Radio. We come to you live from the annual International Society of Sports Nutrition conference. From the surprising revelation that creatine is illegal for individuals under 18 in New York, shared by Guillermo Escalante, to the debunking of common misconceptions about creatine, this episode is packed with the latest information on dietary science. 

We discuss the potential benefits of creatine for kids and pregnant women and emphasize the importance of accurate safety data and validating study materials. We also shed light on the prevalent issue of low energy availability among athletes, exploring the balance between dietary intake and metabolic rate. Tune in for this and much more!

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%

Episode Chapters:

• (0:00:00) - Sports Nutrition Conference Highlights and Insights
• (0:07:28) - Effects of GLP-1 Agonists on Appetite
• (0:13:55) - Nootropics and Anabolism in Nutrition
• (0:20:11) - Sleep, Diet, & Muscle Anabolism Effects
• (0:30:14) - Sleep Science Advancements and Data Analysis"
• (0:41:43) - Creatine Research Findings and Applications
• (0:46:32) - Creatine Loading and Probiotic Research
• (1:00:19) - Enhanced Physiques and Deuterated Caffeine
• (1:06:20) - Elite Masters Athletes and Research Findings
• (1:11:19) - Nutrition Challenges for Older Athletes

Flex Diet and Iron Radio Podcast Episodes You May Enjoy:

• Flex Diet Podcast Episode 239: Exploring the Science Behind Dieting Strategies with Dr. Bill Campbell
• Iron Radio: Creatine and Sleep, Botanicals, Developing Grit

Iron Radio Episodes:

• Youtube: https://www.youtube.com/@Lonman07

Get In Touch:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg
• Email: https://miketnelson.com/contact-us/

Also, the Flex Diet Cert is closing tonight, Monday Jan 9, 2023 at midnight PST

Go to http://www.flexdiet.com to still enroll if you are listening today; or you can still get on the wait list there on Jan 10 or after. 

For the Flex Diet Cert, go to 

http://www.flexdiet.com for all the details 

• [7:49 How Jodie avoided dentures
• [10:57] Zac’s background and how he got into this field
• [19:43] What proper mouth structure should be
• [20:36] The connection between sleep and mouth structure
• [23:41] The connection between ADHD and other behavior issues and airway
• [34:22] What to ask for with a sleep study
• [51;39] Addressing oral posture sooner rather than later
• [55:20] How much can you change
• [1:04:35] Recommendations on what to do and where to go

Find Zac:

• Isleephst.com (hst10 - 10% discount code): get the Watch-PAT 1.
• zaccupples.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. The course is currently closed, but you can sign up to be notified when the course opens again.

• [7:25] Dr. Baar's background
• [11:36] Testosterone and performance
• [15:31] Females, stress and muscle mass
• [24:11] Volume for size and strength
• [31:38} Frequency and intensity exercise research
• [37:43] How Dr. Baar got interested in collagen
• [44:45] Downstream effects of collagen
• [48:58] Collagen dosing
• [56:27} Collagen for gen pop gym-goers

Find Dr. Baar:

 https://health.ucdavis.edu/physiology/faculty/baar.html

References:

Baar K. (2014). Using molecular biology to maximize concurrent training. Sports medicine (Auckland, N.Z.), 44 Suppl 2(Suppl 2), S117–S125. https://doi.org/10.1007/s40279-014-0252-0

Baar K. Stress Relaxation and Targeted Nutrition to Treat Patellar Tendinopathy. Int J Sport Nutr Exerc Metab. 2019 Jul 1;29(4):453–457. doi: 10.1123/ijsnem.2018-0231. PMID: 30299199.

Davidyan A, Pathak S, Baar K, Bodine SC. Maintenance of muscle mass in adult male mice is independent of testosterone. PLoS One. 2021 Mar 25;16(3):e0240278. doi: 10.1371/journal.pone.0240278. PMID: 33764986; PMCID: PMC7993603.

Halson, S. L., Shaw, G., Versey, N., Miller, D. J., Sargent, C., Roach, G. D., . . . Baar, K. (2020). Optimisation and Validation of a Nutritional Intervention to Enhance Sleep Quality and Quantity. Nutrients, 12(9). doi:10.3390/nu12092579  

Jerger, S., Centner, C., Lauber, B., Seynnes, O., Sohnius, T., Jendricke, P., . . . König, D. (2022). Effects of specific collagen peptide supplementation combined with resistance training on Achilles tendon properties. Scand J Med Sci Sports. doi:10.1111/sms.14164  

Lis DM, Baar K. Effects of Different Vitamin C-Enriched Collagen Derivatives on Collagen Synthesis. Int J Sport Nutr Exerc Metab. 2019 Sep 1;29(5):526-531. doi: 10.1123/ijsnem.2018-0385. PMID: 30859848.

Lis DM, Jordan M, Lipuma T, Smith T, Schaal K, Baar K. Collagen and Vitamin C Supplementation Increases Lower Limb Rate of Force Development. Int J Sport Nutr Exerc Metab. 2022 Mar 1;32(2):65-73. doi: 10.1123/ijsnem.2020-0313. Epub 2021 Nov 22. PMID: 34808597.

Langer, H. T., West, D., Senden, J., Spuler, S., van Loon, L. J. C., & Baar, K. (2022). Myofibrillar protein synthesis rates are increased in chronically exercised skeletal muscle despite decreased anabolic signaling. Sci Rep, 12(1), 7553. doi:10.1038/s41598-022-11621-x  

Paxton JZ, Grover LM, Baar K. Engineering an in vitro model of a functional ligament from bone to bone. Tissue Eng Part A. 2010 Nov;16(11):3515-25. doi: 10.1089/ten.TEA.2010.0039. Epub 2010 Aug 28. PMID: 20593972.

Pechanec, M. Y., Boyd, T. N., Baar, K., & Mienaltowski, M. J. (2020). Adding exogenous biglycan or decorin improves tendon formation for equine peritenon and tendon proper cells in vitro. BMC Musculoskelet Disord, 21(1), 627. doi:10.1186/s12891-020-03650-2  

Steffen, D., Mienaltowski, M. J., & Baar, K. (2022). Scleraxis and collagen I expression increase following pilot isometric loading experiments in a rodent model of patellar tendinopathy. Matrix Biol, 109, 34-48. doi:10.1016/j.matbio.2022.03.006  

Shaw, G., Lee-Barthel, A., Ross, M. L., Wang, B., & Baar, K. (2017). Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American journal of clinical nutrition, 105(1), 136–143. https://doi.org/10.3945/ajcn.116.138594 

Listen in to hear:

• [20:29] Do you conduct weekly check-ins?
• [37:34] Constrained energy hypothesis
• [1:10:04] Learn not to work through pain
• [1:13:14] One-arm dumbbell row from split stance
• [1:16:01] Landmine row on the floor
• [1:17:35] Favorite lifts
• [1:18:33] How do you define cluster training?
• [1:37:20] Where can people find more about you?

Find Bryan:

• Instagram: @bryankrahn
•  website.

About Bryan:

From Bryan's website: I’m a personal trainer, fitness writer, blogger, and online physique coach.

I specialize in helping make ordinary bodies look incredible.

I’m also a “semi-serious physique athlete,” meaning that I enjoy building a lean, muscular, aesthetic body but stop short of competing. I build my body for me — because I love it, it’s healthy, and because I can. It’s an incredible privilege. It also helps make me a better coach.

Flex Diet Podcast Sponsor

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. The course is currently closed, but you can sign up to be notified when the course opens again.

Listen to hear:

• [2:02] About Andrew and the Feldenkrais Method
• [11:15] The value of super low intensity
• [18:42] Tabata study and zone two cardio
• [30:06] What happens when you work the body at a high-level for a long time
• [36:57] Working for efortlessness
• [42:32} The body's desire for efficiency
• [53:23] Outtakes

Connect with Andrew:

• Instagram
• Email: andrewheffernan@aol.com

About Andrew

Andrew Heffernan, CSCS is a Los-Angeles based fitness trainer, author, and athlete. Since 2003, he has trained everyone from actors and high-level athletes to business professionals and Hollywood luminaries. His balanced approach prioritizes helping people feel their best as they pursue higher levels of strength, performance, and body composition. 

In 2013, Andrew certified in The Feldenkrais Method, a powerful tool for improving recovery, relieving stress and pain, and improving performance. He has written or co-authored five books on fitness, including THE EXERCISE CURE, 7-MINUTE WORKOUTS, and FAT LOSS OVER 40 (forthcoming), as well as hundreds of articles on fitness for outlets like MEN’S HEALTH, EXPERIENCE LIFE, ONNIT.COM, and OPENFIT.COM, three of which have won major awards. 

A lifelong athlete, Andrew has competed as a triathlete and obstacle course racer, and recently was a top-five finisher in his age bracket at the 2022 DEKA World Championships. 
 

Listen in to hear:

• [6:21] Dr Wood's carnivore diet experiment
• [9:38] The commonly accepted theory of glucose and insulin
• [12:02] Insulin and the liver
• [15:28] Blood sugar
• [18:43] Healthy fat tissue as a metabolic buffer
• [20:56] Fasted cardio, carbs, and the insulin switch
• [29:01} Helpful blood tests

Find Dr. Wood

• Instagram
• Website

About Dr. Wood

Dr. Tommy Wood is a UK-trained MD with a PhD in physiology and neuroscience. He received an undergraduate degree in biochemistry from the University of Cambridge before attending medical school at the University of Oxford. 

After working as a junior doctor in central London, he moved to Norway for his PhD work and then to the University of Washington as a postdoc, where he’s now an Assistant Professor of Pediatrics. 

Tommy’s work and research interests include the physiological and metabolic responses to brain injury and how that impacts brain health across the lifespan, as well as developing easily-accessible methods with which to track health, performance, and longevity in both elite athletes and the general population.