In this special Festivus episode of the Flex Diet Podcast, I delve into the components of feats of strength, discuss benchmarks for basic lifts for males and females and explain why performance goals are crucial even for body composition. I also share insights on ketone esters from Tecton, electrolyte needs for athletes, and the upcoming Flex Diet Certification.

Last, I wrap up with recommendations for various types of lifts to reach your fitness goals, emphasizing the importance of tracking performance for optimal results.

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/.

Available now:

• Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz: https://triphasic2.com/

Episode Chapters:

• 00:30 Celebrating Festivus and Feats of Strength
• 01:20 Sponsors and Ketone Esters
• 02:59 Electrolytes and Performance
• 04:50 Setting Performance Goals
• 09:49 Strength Standards for Males and Females
• 18:08 Alternative Lifts and Techniques
• 20:16 Conclusion and Upcoming Guests
• 21:40 Disclaimer and Medical Advice

Get In Touch with Dr Mike:

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

Welcome back to the Flex Diet Podcast, hosted by me, Dr. Mike T. Nelson. In this episode, I introduce our new Triphasic 2 training book, co-authored with Coach Cal DIetz. The book condenses nine years of advanced athletic training methods into 14 high-performance techniques.

I provide a rundown of the book, covering its principles of Triphasic Training, which integrates eccentric, isometric, and concentric phases of exercises. I also dive into innovative training methods like the GOAT warm-up, dynamic neurology drills, and the Tri Block System for strength, speed, and power optimization.

I also highlight the importance of the aerobic system in performance, the structure of the training session, and practical applications for elite athletes and general clients. Tune in for a comprehensive guide to unlocking elite athletic development.

Now available on Amazon! Go to https://triphasic2.com/. To preview a small portion of the book at no cost, go to https://miket.me/tp2-compensations.

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:

• 01:25 Background and Collaboration with Coach Cal Dietz
• 05:14 Understanding Triphasic Training
• 08:01 New Methods in Triphasic 2
• 10:05 Book Structure and Content Overview
• 16:17 Aerobic Training and Conditioning
• 18:45 Advanced Training Techniques and Tools
• 22:20 Transfer of Training to Real-World Performance
• 26:05 How to Get Your Copy and Additional Resources
• 29:14 Upcoming Projects and Final Thoughts

Get In Touch with Dr Mike:

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

Join me, Dr. Mike T. Nelson, on the Flex Diet Podcast as I connect with Eric Chessen to delve into fitness for autism and neurodivergent populations. Eric shares insights on his certification program for trainers working with these communities. \

From discussing gym trends to understanding autism spectrum challenges, listeners will gain practical advice. Topics also include sensory-motor processing, effective coaching strategies, and the impact of neuromuscular control. Stay tuned for a rich conversation touching on the essence of adaptability in fitness.

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:

• 00:28 Discussion on Autism and Neurodivergent Populations
• 00:50 Personal Anecdotes and Experiences
• 01:32 Gym Trends and Training Observations
• 02:23 Exploring Ketone Esters and Their Benefits
• 04:22 Travel Woes and Flight Experiences
• 06:42 Fitness for Neurodivergent Populations
• 09:51 The Evolution of T Nation and Fitness Information
• 22:06 Gym Etiquette and Social Dynamics
• 29:37 Understanding the Autism Spectrum
• 37:49 Understanding Neurodivergent Awareness and Change
• 39:11 The Role of Society and Caretakers
• 40:45 Challenges in Hygiene and Social Interactions
• 42:20 Physical and Cognitive Training for Neurodivergent Individuals
• 43:48 Developing Effective Training Methodologies
• 45:36 Building Meaning and Motivation in Training
• 47:45 The Importance of Simplified Coaching
• 50:41 Exploring Sensory Processing and Motor Control
• 01:11:56 The Complexity of Autism Diagnosis and Rates
• 01:15:49 Conclusion and Certification Information

Flex Diet Podcast Episodes You May Enjoy:

• Episode 199: The Neurology of Movement, Exercise and Training – An Interview Coach Dan Fichter of WannaGetFastE
• Episode 285: Integrating Performance and Health with Expert Austin Stout

Connect with Eric

• Website: https://www.autismfitness.com/Home
• Instagram: https://www.instagram.com/theautismfitness/

Get In Touch with Dr Mike:

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

Join me for an encore episode of the Flex Diet Podcast, where Ryan L'Ecuyer and I discuss various aspects of hypertrophy training, client programming, and integrating flexible dieting into fitness routines. This rebroadcast is filled with valuable insights into building muscle without compromising health.

We share our experiences and strategies for adapting training programs, the importance of aerobic conditioning, and practical tips for maintaining effective workouts while managing client expectations. The episode highlights their shared knowledge and anecdotal experiences, providing useful takeaways for coaches, trainers, and fitness 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:

• 02:17 Client Programming Strategies
• 03:44 Adapting to Client Needs
• 06:30 Consistency in Training
• 10:13 Challenges in Coaching
• 16:42 Bodybuilding and Nutrition
• 22:39 Weight Management and Diet Breaks
• 35:26 Carbohydrates and Performance
• 44:19 Meal Frequency and Hunger Management
• 45:23 Intermittent Fasting: Personal Experiences
• 45:47 Fasting and Muscle Preservation
• 46:29 Client Experiences with Fasting
• 47:26 Hunger Waves and Substrate Oxidation
• 48:15 Intermittent Fasting for Cognitive Performance
• 49:00 Fat Oxidation and Fasting Adaptation
• 51:22 Fasted Cardio: Benefits and Misconceptions
• 52:48 High-Intensity vs. Low-Intensity Training
• 57:39 Aerobic Training and Nasal Breathing
• 01:01:46 The Mental Challenge of High-Intensity Workouts
• 01:11:40 Training Priorities and Lifestyle Balance
• 01:14:17 Injury Prevention and Long-Term Training
• 01:22:05 Final Thoughts and Contact Information

Connect with Ryan

• Instagram: https://www.instagram.com/lacurefit/?hl=en
• Rebel Performance: https://www.rebelperformancechi.com/

Get In Touch with Dr Mike:

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

Join me, Dr. Mike T. Nelson, on the Flex Diet Podcast for an insightful conversation with Dr. Dani LaMartina, an accomplished physical therapist, IFBB pro, and owner at Paradigm Performance. We discuss key topics on enhancing performance, adding muscle, improving body composition, and moving better, all within a flexible and health-conscious framework.

Learn about systematic coaching, the balance of specialization vs. generalization, hierarchical coaching, navigating client boundaries, and integrating functional neurology and movement models. Dr. Dani shares her wealth of knowledge from working with high-level clients and her experiences in achieving peak performance.

Also, explore the practical application of theories, managing overtraining, leveraging HRV, and the art of coaching. Tune in for a deep dive into holistic approaches to fitness and coaching.

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:

• 05:46 Diving into Coaching Systems and Boundaries
• 08:04 The Rise of the Generalist in Fitness
• 10:44 Navigating Client Boundaries and Safety
• 17:07 Understanding PRI and Movement Models
• 29:11 The Role of Epigenetics and Psychology in Coaching
• 33:47 Personal Journey and Neurology Insights
• 40:18 Testing the System: Initial Skepticism and Trials
• 40:50 Progression and Challenges in Remote Coaching
• 41:56 Differences Between RPR and Be Activated
• 44:18 Teaching Philosophies and Methods
• 47:37 Balancing Theory and Practical Application
• 55:59 Intrinsic Motivation and Curiosity in Learning
• 59:56 Community and Passion in Coaching
• 01:12:50 Navigating Online Coaching and Movement Analysis
• 01:16:27 Understanding Pain Points and Calibration
• 01:17:08 Thresholds and Baselines in Training
• 01:17:35 Range of Motion and Functional Testing
• 01:18:39 Communication and Coaching Strategies
• 01:19:42 Neurological and Biomechanical Considerations
• 01:20:02 Buffer Zones and Stress Testing
• 01:21:26 High-Level Athlete Training
• 01:21:59 Eustress vs. Distress in Training
• 01:25:55 Gender Differences in Stress Tolerance
• 01:27:09 Overtraining and Recovery
• 01:30:16 Heart Rate Variability and Stress Monitoring
• 01:34:22 Biomechanics and Individual Differences
• 01:38:10 Principles of Exchange in Training
• 01:44:05 Final Thoughts and Contact Information

Flex Diet Podcast Episodes You May Enjoy:

• Episode 221: Training performance, nitric oxide, blood flow, and more via the NNOXX device with Evan Peikon
• Episode 127: The Effect of Antibiotics on Muscle Mass, Aerobic/Cardiovascular Performance, and More – An Interview with Dr Sara Campbell

Connect with Dr Dani

• Website: https://www.paradigm-performance.com/about
• Instagram: https://www.instagram.com/danilamartinadpt/

Get In Touch with Dr Mike:

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

Welcome back to the Flex Diet Podcast with me, Dr. Mike T. Nelson. In this episode, I sit down with Mike Doehla, a fitness coach who retired early and now enjoys playing pickleball. We discuss what future trainers should focus on, the effects of communication, the importance of humanizing your brand, balancing personal tasks, and exploring the future of coaching with AI.

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:

• 02:58 Pickleball Passion and Community
• 03:42 The Appeal and Strategy of Pickleball
• 10:44 Coaching Insights and Flexibility
• 18:40 Effective Communication for Coaches
• 26:56 Humanizing Your Brand
• 27:29 Embracing Imperfection
• 31:26 Relatability in Success
• 33:24 The Reality of Early Retirement
• 45:44 The Role of AI in Coaching
• 55:05 Final Thoughts and Farewell

Flex Diet Podcast Episodes You May Enjoy:

• Episode 260: Real-Talk on Fitness and Nutrition Coaching Success with Ben Brown
• Episode 216: Building a successful online fitness coaching business: An Interview with Aaron Straker

Connect with Mike

• Instagram: https://www.instagram.com/mikedoehla/
• The Macro & Mindset Podcast: https://podcasts.apple.com/us/podcast/the-macro-and-the-mindset/id1736214629

Get In Touch with Dr Mike:

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

Welcome back to the Flex Diet Podcast hosted by me, Dr. Mike T. Nelson. In this episode, we dive into the mental side of performance with Tarun Gulati, founder and CEO of Contemplate Life. Tarun shares his unique method of contemplation and how it helps improve mental fitness and overall performance.

He discusses the importance of a deep connection with oneself, a decision-making framework, and how to apply these concepts in personal life, sports, and organizations. Get insights into the psychological aspects often overlooked in fitness and sports training, and learn about the principles and pillars of the Contemplate system.

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:

• 03:00 Deep Dive into Contemplation and Mental Fitness
• 08:59 The Importance of Contemplation in Education
• 22:27 Integrating Mental Fitness in Sports and Fitness
• 30:32 The Importance of Clarity for Athletes
• 31:49 Mental Health Costs in Sports
• 35:35 Organizational Structure and Mental Well-being
• 37:54 Role of General Managers and Coaches
• 50:55 The Contemplate Mental Fitness System
• 55:42 Conclusion and Resources

Flex Diet Podcast Episodes You May Enjoy:

• Episode 265: Mastering the Art and Science of Flow States with Brandon Day
• Episode 203: Mind, Muscle, and Metabolism: An interview with Dr. Jade Teta from Next Level Human

Connect with Tarun

• Contemplate.life
• X.com
• Podcast

Get In Touch:

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

Welcome back to the Flex Diet Podcast, hosted by me, Dr. Mike T. Nelson. In this episode, we dive deep into optimizing athletic performance, muscle mass, and body composition with expert Ben Mayfield-Smith. Join us as we discuss physiology, psychology, time management, sleep routines, coaching, client setbacks, goal setting, and lifestyle factors.

Hear first-hand about Ben's experience at the Super Coach Summit and insights on various topics, from effective coaching techniques to the importance of mentorship. Don't miss out on this wide-ranging conversation packed with valuable information for coaches and athletes!

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:

• 03:03 Casual Conversation and Catching Up
• 05:08 Travel Stories and Experiences
• 12:44 Coaching Philosophy and Client Management
• 41:21 Considering a Job Change
• 41:45 Optimizing Sleep Habits
• 42:10 Client Journey and Body Composition
• 43:05 Advanced Training and Competing
• 44:30 Holistic Coaching Approach
• 49:07 Setting Long-Term Goals
• 52:31 Importance of Client Data
• 57:45 Challenges in Online Coaching
• 01:16:18 Simplifying Client Information
• 01:20:02 Conclusion and Resources

Flex Diet Podcast Episodes You May Enjoy:

• Episode 272: Mastering Strength and Body Composition with Paul Oneid: Strategies for Peak Performance
• Episode 136: Flex Diet, Phys Flex, Metabolism and Nutrition Research for Compound Performance- Jeb and Dean interview Dr Mike T Nelson

Connect with Ben

• Instagram
• Website

Get In Touch:

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