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Flex Diet Podcast

Flex Diet Podcast

By: Dr. Mike T Nelson
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Dr. Mike T Nelson gets geeky with the latest research and scientific findings in the fitness world. Visit www.flexdiet.com to get Flex Diet Certified and www.miketnelson.com for more geeky goodness.2020 - 2022 Extreme Human Performance, LLC Biological Sciences Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living Science
Episodes
  • Episode 365: Cardio vs. Lifting: Which Should You Prioritize for Health? A short solo update.

    Episode 365: 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
  • Episode 364: Zone 2 Cardio: What the Science Really Says (Pros, Cons & Better Options) with Kristi Storoschuk

    Episode 364: Zone 2 Cardio: What the Science Really Says (Pros, Cons & Better Options) with Kristi Storoschuk
    Mar 23 2026
    In this episode of the Flex Diet Podcast, I sit down with my friend Kristi Storoschuk, a PhD candidate in exercise physiology, to unpack her review paper on zone 2 cardio and what the evidence actually shows. We dig into what “zone 2” really means (including lactate thresholds and why common proxies like heart rate and the talk test can miss the mark), where the 80/20 endurance model came from, and why messaging around zone 2 for mitochondrial function, fat oxidation, metabolic flexibility, and health may be overstated, especially for the general population. Kristi explains why higher intensities often produce equal or better mitochondrial and performance-related adaptations, how training volume and population context change the conversation, and where low-intensity work like walking may still fit. Sponsors: Flex 4: Kristi's Top 4 tips for improving aerobic fitness as a recreational lifter: https://flex-diet.kit.com/17ac1beadeDaily 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: 04:04 Why Zone Two Went Viral09:40 Defining Zone Two Lactate14:15 Talk Test and Practical Limits16:43 Does Zone Two Even Matter21:08 The 80/20 Misapplied26:14 Origins of Base Training32:06 Mitochondria Volume vs Intensity40:08 How Myths Persist Online44:16 Zone Three Over Zone Two44:46 Why Some Recover Faster45:37 Overtraining Study Lessons49:59 Listen To Output Signals52:20 How Often To Train54:42 Short Daily Progressives57:46 Tabata Reality Check01:00:19 Walking And Health Outcomes01:05:23 Mitochondria Versus Performance01:08:04 Lactate Threshold Beats VO201:12:43 Fueling And Final Wrap01:14:33 Podcast Outro And Disclaimer Flex Diet Podcasts you may enjoy: Episode 360: Exploring Aerobic Development & Concurrent Training with Jason Brown YouTube: https://www.youtube.com/watch?v=lkqim0EDfec&t=4sEpisode 269: From Mitochondria to Metabolic Health Insights with PhD Candidate Kristi Storoschuk YouTube: https://www.youtube.com/watch?v=T9EFRluKt6Q Connect with : Instagram: https://www.instagram.com/krististoroschuk/Website: https://krististoroschuk.com/ Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 hr and 18 mins
  • Episode 373: The Future of Fitness + Healthcare: Coaches, Blood Work, and Client-Centered Models | Kevin Dineen

    Episode 373: The Future of Fitness + Healthcare: Coaches, Blood Work, and Client-Centered Models | Kevin Dineen
    Mar 16 2026
    In this episode of the Flex Diet Podcast, I sit down with coach Kevin Dineen to talk about where fitness and healthcare are headed and whether their merger is a net positive or negative. We dig into why people still default to asking physicians about training and nutrition, the problems created by siloed systems, and what a more client-centered model could look like with coaches, PTs, massage therapists, and physicians collaborating under one roof. We also discuss the pros, cons, and liability concerns around coaches using blood work for performance, how hard training can skew lab results, and why basic habits like lifting, cardio, steps, and community support matter more than expensive supplement stacks. Kevin closes with key advice for newer coaches: professionalism, mentorship, travel to learn standards, and clarifying your “why.” Sponsors: Flex4: Kevin's top 4 things new coaches can do to get better at their craft: https://flex-diet.kit.com/17ac1beadeDaily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Check out: Real Coaches Summit 2026: https://realcoachessummit.com Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 04:42 Kevin Joins the Show05:47 Peter Attia and Doctor Pedestals10:01 Broken System and Referrals13:06 Client First Collaboration Model16:59 Trainer Centered Prevention19:05 All-in-One Gym Healthcare Hub23:33 Pricing Niche and Community28:23 Supplement Hype vs Basics34:15 Movement Over Nutrition Debate35:16 Blood Work Timing and Context38:01 Community Keeps You Honest39:11 Programming Phases And Deficits39:56 Blood Work As A Service42:18 Leveling Up With Truth44:48 Assessments Without Shame47:00 Do The Obvious Work52:15 Experience Finds Hidden Links55:02 Licensing Versus Professionalism01:00:52 Business Skills Raise The Bar01:04:17 Where To Find Kevin01:05:29 Listener Wrap Up Flex Diet Podcast you may enjoy: Episode 295: Future of Coaching, Humanizing Your Brand, and the Rise of AI with Mike Doehla YouTube: https://www.youtube.com/watch?v=zB1Pa51OW3o&t=2s Connect with : Instagram: https://www.instagram.com/coachkevdineenWebsite: https://structurepf.com/ Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 hr and 8 mins
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Dr Mike puts practically with the research to navigate for individual results. I follow his saying ' research sets the direction, me search gets the results '.

Needing out on the process of science

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