ARTICLES & BLOG

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Flex Diet Podcast: S2 Ep 13: Interview with James Nestor, author of “Breath: The New Science of a Lost Art”

The writer of one of Dr. Mike’s favorite books of 2020, Breath: The New Science of a Lost Art,” James Nestor joins the Flex Diet podcast this week to talk about everything from breathing, work that he’s done regarding changes to facial structure, ADHD,...
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Stack the deck in your favor…

Greetings from the early AM hours on a Saturday here in Minnesota where I am going behind the cheddar curtain to Wisconsin for the Reflexive Performance Rest (RPR) Level 2 course in a few hours after recording Iron Radio. Wait, you may be saying,...
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Mouth vs Nasal Breathing

Nasal breathing is all the rage now, and for good reason. But like all things, just adding it is not the best idea. You want to have an assessment and a solid progression. A rough marker of progress is what HR can you hit...
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Flex Diet Podcast: S2 Ep 12 Interview with Dr Mike T Nelson -Steve Turns the Tables and Interviews Me Today

Stephen Horney from Integrated Health Sciences turns the tables on Dr. Mike T Nelson and interviews him for this episode of the Flex Diet Podcast. Stephen’s questions allow us to get to know Dr. Mike and follow his journey to where he is today....
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Flex Diet Podcast: S2 Ep 11 How To Improve Your Breathing – an Interview with Rob Wilson from Shift Adapt

Dr. Mike T Nelson and Rob Wilson from shiftadapt.com talk about breathing, CO2 vs. Oxygen, nasal breathing, good places to start, anti-fragility, mental resilience, and kiteboarding ) Dr. Mike’s all-time favorite subject). After 5,000 years breathing is “sexy” again! We discuss: Breathing from an...
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My #1 Travel Hack

Before the pandemic, the wonderful wifey and I traveled a lot. So much so that I get to test out all sorts of travel “hacks”.  Lucky for you, through lots of trial and I error, I’ve discovered my #1 travel hack. Side note, I...
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My Mistake With This Missing Nutrient

You may be thinking this is another rant on magnesium, which would be a great guess, but it is not. In fact, it is even more simple than magnesium for a missing nutrient. I bet you have it in your house right now. Did...
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Flex Diet Podcast: S2 Ep 10 Isometrics, Patellofemoral Pain, Collagen, and More: Interview with Jake Tuura

Jake Tuura, creator of The Jacked Athlete website and Podcast, and Dr. Mike T Nelson discuss knee pain and how you can speed up the healing process. They take a look at injury, pain, tendons, collagen, and isometrics, as well as Reflexive Performance Reset...
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The Protein Myth

I know, I know; you are not reading this article to hear some nerd yammer on again about how protein is important. At this point the protein myth that too much is harmful has been completely debunked, right? Wrong. I bet you also get...
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Eustress vs. Distress Psychology

I am not a psych professional, but as a coach/trainer for more than 16 years now, I’ve had to pick up a bunch of it along the way due to all the mistakes I’ve made. When I first started training I thought it was...
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Cold water post lifting – Why I did it wrong

Today after my upper body lifting session of axle bench press, trap bar deadlifts and some accessory rows with mechanical drop sets, pressdowns, axle curls, cable rows with the rolling thunder handle, and neck isometrics, I hopped into my freezer filled with 47 F...
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Dark Beer, Saunas, and Contrast Therapy …in the name of gainZ

One of the comments I got from the BEER-HIIT study article I referenced about beer consumption around training was: nonsense since “everybody knows” that anyone who is serious about their fitness knows beer and gainz do not mix. It turns out this is false....
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Alcohol and your GainZ – The BEER-HIIT study

The BEER-HIIT study seeks to answer a common question from my private M3 1-1 online clients (and one I’ve wondered about myself). “Does alcohol affect my gainZ and body comp?” It is a great question, so let’s dive into it using our friend S-C-I-E-N-C-E...
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Flex Diet Podcast: S2 Ep 9 Gut Health and Exercise: Interview with Dr. Sara Campbell

Dr. Mike and Dr. Sara Campbell take an in-depth look at gut health and exercise. Topics include everything from the microbiome, nutrition, what foods may be useful – what foods to avoid. Also, how the gut is related to all sorts of things –...
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Flex Diet Podcast: S2 Ep 8 Gym Openings and COVID-19 Safety: Interview with Mario Mavrides

This episode of Flex Diet Podcast covers the difficulties with gym openings and COVID-19 safety. Mario tells what he’s doing to get clients back through the door and address their concerns over disinfection and proper distancing. We discuss: The most commonly asked questions regarding...
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All About Bro-Science (really?)

Yep, the crew at Iron Radio did a whole episode about “How To Do Bro-Science” Pic source We also covered some brand new data on which oils are best and the effects of NSAIDs on muscle and performance. >> How To Master Bro-Science << new Iron Radio Let...
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The Ready State Podcast Discusses Flex Diet with Dr Kelly and Juliet Starrett

Check out The Ready State Podcast I did with Dr. Kelly Starrett and his wonderful wife Juliet all about the Flex Diet! >> The Ready State Podcast w Dr. Mike T Nelson << Listen in. We covered everything from . . . Metabolism My MS thesis...
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HRV as a Tool to Measure the Long-Term Cost of Training

Are you training harder at the cost of your health and overall energy level? Yes, you will have days where it’s harder to get to the gym and pick stuff up and put it down; however, those days should be infrequent. A good metric...
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One-size-fits-all nutrition?

We all know a one-size-fits-all nutrition approach almost never works. I am always amazed at how we are all very similar yet different. Everyone operates on many of the same principles. For example, your muscles contact the same across-the-board with interactions of actin and...
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The Trifecta of Recovery – Can you guess it?

You know that you need to train in order to get dem’ gainZ, but what then? Boring big basics here are best for recovery. Yawn… …before you tune out, I have something new that can help you. At the top of the list, based...
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Could Grip Strength Be Your Missing Component?

Want the keys to a missing component in your training? Get a stronger grip. You can’t lift it if you can’t hold on to it. I’m fortunate that my good buddy Adam T Glass exposed me to grip training almost 2 decades ago. As...
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Mental skills for fitness pros with Dr. Lisa Lewis

Greetings from Montana where the wonderful wifey and I are in the process of heading to Hood River OR with a stopover in Bozeman MT for about 36 hours. Before my food gets here, I wanted to drop you a note that Dr. Lisa...
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Flex Diet Podcast: S2 Ep 7 Female Athletes and Eating to Fuel Performance with Dr. Susan Kleiner

I was thrilled to interview my good friend Dr. Susan Kleiner about the importance of fueling your training for a long and meaningful athletic career, especially females. If you are a trainer/coach, learn how to coach your athletes to overcome fears/obstacles regarding food. We...
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Internal vs. External Cues for Muscle Performance

Earlier this year, I flew to Australia to teach Reflexive Performance Reset (RPR) Levels  1 and 2. Both days were epic! One of the concepts of RPR is to look at the entire body through a neurologic lens. It is amazing how everything is...
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Discipline; Do the Work – Keep Moving Forward

Discipline is to punch the clock by lifting the weights with violent consistency. Day in; day out. Some days will be easy. Some days will be hard and suck huge moose balls. Some days may be only mobility work and light cardio. Other days...
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Deep Dive on Metabolic Flexibility (Podcast)

Hola from South Dakota where the wonderful wifey and I are visiting her family. Feels weird that this is our first trip since March 23. …and speaking of odd, many in the fitness world (not you, you know what is going on), view using...
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Top 3 Superfoods

Yep, I am talking superfoods. My definition of a superfood is one that is very nutrient-dense. No, it does not have to be some exotic fruit, harvested by a pygmy with 2 piranhas stuck to his ass from the Amazon Rainforest under a red...
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Flex Diet Cert Testimonial

You may have heard me ramble on and on about the Flex Diet Certification and how it can take your coaching to the next level. Don’t just take my biased word for how awesome it is! Here is what Chelle had to say: “Oh...
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Flex Diet Podcast: Dr. Dom D’Agostino on Red Light, Ketones, Fasting, Zapping Monkeys and More

Last week, I had tons of fun at the neurologist as we played with lasers, Gyrostim, and other fun tools to help my eyeballs. Just realized that this theme of light continues with my latest episode of the Flex Diet Podcast. My good friend...
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All About Light with Thaddeus Owen from Primal Hacker

Greetings from Minnesota where I’m spending the week with Dr. Schmoe at The Functional Neurology Center. More to come on that later… For now, take a listen as I geek out with Thaddeus Owen about all things light-related: colors, physiologic effects, circadian rhythm, and...
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Time-Restricted Eating – new research

Ten years ago if you had told me I would have some clients use fasting or time-restricted eating (TRE) as a method to get better body composition and that it would be popular in the future, I would have said you were as crazy...
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Anabolic Windows

No, I am not talking about the armor windows on the Telsa Cybertruck. Anabolic windows refer to the time period post-training where the bro-logic sayZ you need to consume protein or carbs during. Let’s tackle each one separately. 1) CarbZ In general, sooner is...
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Fire and Ice – How Extremes Help You Reduce Stress

Earlier this year, when gathering in confined spaces was still a thing, I spent a few days in Northern MN at a “Fire and Ice” retreat at the Points Retreat center in Northern Minnesota. The goal was to experience the health benefits of both...
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Dr. Mike’s Random Thoughts

I was cleaning the other day and found these random thoughts from 2013 and thought it would be fun to post them here. Note, these are my thoughts and are not currently backed up by much science. Doing low-intensity treadmill work after lifting heavy...
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Fitness Newsletter off topic- the elephant in the room

This newsletter is going to be a bit off-topic and we will be back to your normally scheduled fitness methods to increase performance body comp sprinkled with poor slashing attempts at humor tomorrow. If you want to read on, please do. If not, no...
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3 Step Domination Plan for GainZ

You may be thinking the 3 step domination plan for gainz is to eat all the foodz in sight and lift all the weightZ. That works; but since you are reading here, I know you want something beyond the basics to do next. In...
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Flex Diet Certification vs Precision Nutrition

What’s the difference between your Flex Diet certification and Precision Nutrition (PN)? That is a great question that I wanted to answer here. In short, I love PN; and Dr John Berardi (aka JB) is the man. I was one of the first to...
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My #1 Most HATED Recovery Tip

What’s my most hated recovery tip? You may be guessing it is some horrible cold water immersion or boring AF treadmill work. Good guess, but nope. My #1 recovery tip….. …..sleep more! It’s a paradox since clients universally hated it when I talked about sleep with...
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Sunlight to shrink fat cells? Really?

Imagine you just stepped out of your time machine after being transported back to Muscle Beach in its prime. You arrive to spot the likes of Vic Tanny, Joe Gold (of Gold’s Gym fame), Jack LaLanne, Steve “Hercules” Reeves, Jack Delinger, and later, Dave...
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3 Tips to Improve Metabolic Flexibility

I recently served on a roundtable of fitness experts featuring Alan Aragon, Dr. Layne Norton, Dr. Jose Antonio, Ben Esgro, Jermey Loenneke, Dr. Gabe Wilson, Dr. Jacob Wilson, and others.  During the discussion, a participant asked this question: “What advice would you give to...
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Best Habit Advice Ever – Never Miss Twice

While on a previous kiteboarding trip,  I took some downtime to dig into James Clear’s book Atomic Habits. I don’t write a ton about habits, as I feel others do it much better, hence my purchase of his book.  I’m glad I did. One...
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Fasted Cardio – dem’s fighten’ words

…dem’s fighten’ words to bros! In the red corner weighing in at 156 lbs looking like an eel shaped rake, posting on forums as “KingDingling78” and suffering unconsciously with a mad case of DunningKrugeritis, is Bro #1. In the blue corner weighing in at...
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Training for maximal gainZ w Dr Eric Helms

Dr Eric Helms and I talk about setting up your training for maximal gainZ on the podcast today! We chat about how to set up training around goals, periodization and start off with our adventures getting home from Costa Rica as airports and borders...
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Flex Diet Podcast – Season 2 Begins

I’m back! Join me for Season 2 of the Flex Diet Podcast – formerly known as Not Another Fitness Podcast….for fitness geeks only. I also have a tip on how to use aerobic training to maximize performance and body composition, even if you only...
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Control Your Response to Stress…Kryptonite to your Gainz

During this time when everything is “different” than life before COVID  19, every chance I’ve had to think and talk about managing stress . . I take it. We may be feeling more worry and anxiety than ever, but there are some simple ways...
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The Duality of Fitness – What Really Matters

Some days being in the Fitness Industry, as much as I love it, has me contemplating a short walk off a long pier.  I’ve checked out much more from the ole Flakebook over the last 4-6 weeks. Today, I popped in to see what...
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Why you do NOT need motivation to train like pro

There I said it. I am not a fan of motivation. I am not against motivation; I don’t count on it – either with my training or with clients who train with me. Why? It’s not needed. Ask yourself – how many training sessions would you...
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Should you estimate resting metabolic rate for fat loss clients?

Have you tried using resting metabolic rate (RMR) for fat loss with clients? Ever wonder how accurate the estimations of RMR are with an individual athlete/client? Ever have a client that is trending the wrong way, and you can’t figure out why? Maybe your...
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Plant Proteins Are the Rage Now – What You Need To Know – Mike T Nelson, CSCS, CISSN, MSME, PhD

Plant proteins have become more popular recently (ala Game Changers documentary) in part due to environmental concerns or ethical concerns (1, 2).  Are plant proteins really better for mother nature?  There is some data to support that claim, but it is far from conclusive....
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Survive to Thrive: Metabolic Flexibility and Intermittent Fasting

Now, more than ever is the perfect time to be a robust, butt-kicking human by using metabolic flexibility and intermittent fasting. Be harder to kill than a cockroach. This applies to your life, including nutrition. Check out my full talk here on “Survive to...
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3 Metabolic Tests from Resting Metabolic Rate to VO2 max

With zero travel on the docket and a little more time to experiment, I decided to run a few metabolic tests from the relative comfort of my garage. Heavy Metal blasting – check. Weird face mask – check. Rower and bike – check. Let’s...
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3 Lessons to Leanness . . . At almost 40 years old 

At 38 years old, I started looking ahead and decided I wanted to be “in the best shape of my life” by my 40th birthday. Birthdays are such an arbitrary day in time, but they keep trainers in business – especially big ones. No...
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Pop-Tart Periodization

With all the uncertainty in the world now, I am doubling down on things that can serve multiple purposes, and Pop-Tarts, through a strategy I call Pop-tart periodization, are at the top of my list. “Why Pop-Tarts, of all things?” you ask. They can...
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CBD and Cannabinoids: Beneficial Plant compounds or all hype?

Here is my 2019 talk from the Ancestral Health Symposium (AHS) on CBD and cannabinoids. Is cannbiondiol helpful?  If so, for what? Are there other cannabinoids that are beneficial? With cannabis becoming legal in more and more states, what you need to know? Find...
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Fat Loss Tricks – The Bathroom Scale and Glycogen Effects

I was recently in Costa Rica again at Flo helping with and being in the acute study where we blasted meatheads with lots of volume over 4 days in a row. An interesting thing happened during this study related to acute changes in bodyweight. ...
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Collagen / Gelatin before Training

Collagen / gelatin before training can help with soft tissue remodeling. The main study(Shaw et al.)  had 3 groups 1) placebo, 2) 5 grams and 3) 15 grams.  I looked up the amino acid content of gelatin vs collagen and both will work as...
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Expansion, Antifragile, and Metabolic Flexibility – Keys To Get Unstuck

Has your fat loss or exercise performance have not improved since a certain orange faced president with a dead animal on his head was elected?  If so, what do you do next? Try harder? Nope. When did simply “trying harder” ever resolve anything?  The...
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#1 Tip for Lifting after a Poor Night of Sleep

One of the questions I get a fair amount now that sleep is trendy is: “What happens if I get only one night of very low sleep?” It turns out that my buddy (and one of the experts featured in the Flex Diet Cert),...
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Keto Roundtable from AHS 2019

Is keto still all the rage now? What are the pros and cons of it? Is metabolic flexibility “better” than keto? Do I really disagree with the guys from Keto Gains or is that just whacky internet rumorZ? Check out the Keto Panel video...
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Eliud Kipchoge Crushes The 2 Hour Marathon – How Did He Fuel It?

On October 12, 2019 a massive world record did not just get beat but got crushed! Eliud Kipchoge is now the first athlete to run a marathon in under two hours. Eliud Kipchoge (photo: wiki) He actually did it in 20 seconds under the...
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Why staying in your lane in the fitness industry is BS

Why staying in your lane in the fitness industry is BS Mike T Nelson, CSCS, CISSN, MSME, PhD   Imagine an eight-lane freeway in Los Angeles that’s bumper-to-bumper with Teslas and SUVs. Everyone’s in a hurry, but nobody can get anywhere until everybody gets...
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The Good and Bad of Nutrition

Studies like this should peak your interest (1). Insulin is not “good” or “bad.” In fact, simple ole insulin is much more complex than we currently appreciate. I get nervous when I hear a simple story + simple descriptor. Stories like . . .. ...
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Hola from Minnesota