Guest Podcast with Andrew Coates

Dr. Mike T Nelson – Metabolic Flexibility Masterclass, Efficiently Using Carbs and Fat As Fuel

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I had a blast joining Andrew Coates on his podcast to geek out on one of my all-time favorite topics—metabolic flexibility—and what it really means for your performance, health, and body composition. We covered a ton of ground in this episode, from insulin resistance to cold exposure to why trying to “out-burn” your diet with endless cardio doesn’t work like you think.

Here’s what we got into:

What metabolic flexibility actually is—and why it matters more than ever
How to train your body to efficiently switch between using carbs and fats for fuel
When your body prefers fat vs. carbs (spoiler: it depends!)
What insulin resistance really looks like under the hood
Simple, science-backed ways to improve insulin sensitivity
Why sleep is your metabolic secret weapon
The truth about calorie burn—and why more activity doesn’t always equal more results
What the heck the “Sugar Diet” is and why people are buzzing about it
And tons more nerdy goodness
We also talked about the role of NEAT (non-exercise activity thermogenesis), how neurodivergence can affect energy expenditure, and why keto can work—but maybe not for the reasons people think.

Timestamps for Your Inner Nerd

00:46 – Understanding Metabolic Flexibility
01:46 – The Role of Carbs and Fats
03:06 – Challenges with Carb Utilization
05:07 – The Real Impact of Ketogenic Diets
09:23 – Insulin Resistance & What You Need to Know
19:37 – How to Improve Insulin Sensitivity
22:02 – Cold Water Immersion and Metabolic Effects
25:13 – Caloric Output in Active Populations
27:32 – Step Counts and Energy Burn
28:35 – The Limits of Trying to Burn More Calories
31:29 – NEAT and Your Total Energy Expenditure
38:17 – Neurodivergence and Metabolic Differences
40:45 – The “Sugar Diet” Explained
48:38 – Real-World Takeaways for Met Flex

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Massive thanks to Andrew for having me on!

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Rock on!

Dr. Mike T Nelson

PhD, MSME, CISSN, CSCS Carrick Institute Adjunct Professor Dr. Mike T. Nelson has spent 18 years of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier. He has a PhD in Exercise Physiology, a BA in Natural Science, and an MS in Biomechanics. He’s an adjunct professor and a member of the American College of Sports Medicine. He’s been called in to share his techniques with top government agencies. The techniques he’s developed and the results Mike gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe.