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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 386: Nervous System Regulation, Somatics, and Stress Resilience with Tracy Holemeyer

    Episode 386: Nervous System Regulation, Somatics, and Stress Resilience with Tracy Holemeyer
    May 27 2026
    In this episode of the Flex Diet Podcast, I sit down with my friend Tracy Holemeyer (Uncontrollably Me, host of the Other Way to See It podcast) to talk about healing and performance through nervous system flexibility, somatics, and self-awareness, especially with how much stress people are carrying right now. We dig into practical tools like orienting, grounding, the “starfish” drill, pendulation, and Tracy’s “core four” (soft eyes, relaxing the tongue, breath pacing for coherence, and soft knees), plus how posture and unconscious habits can shape mood and behavior. We also explore the value of community and coaching, how movement and sound (including humming, voo breath, and growling) can help regulate, and we finish with a thoughtful discussion on psychedelics, integration, and why support and discernment matter. Sponsors: Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 02:59 Meet Tracy and Catch Up04:46 Micro Breaks and Orienting08:46 Starfish and Body Awareness10:44 Joints Posture and Anxiety17:37 Strategies Become Identity21:00 Awareness Coaching in Practice26:02 Coaching Community and Support32:44 Social Media Validation Trap36:13 Integrity and Business Alignment39:39 Trauma Weight and Safety41:57 Referrals Over Scarcity43:07 Abundance Through Uncertainty47:09 Money Purpose and Access52:57 Capacity and Ongoing Stress57:15 Pendulation and Core Four01:03:00 Movement Urgency and Sound01:08:55 Growling Music and Release01:15:23 Healing as Defiance01:16:59 Flow States and Community01:18:23 Recreation With Real Stakes01:20:13 Choosing Controlled Hardship01:21:09 Healthy Stress Builds Capacity01:23:34 Rewriting Trauma Responses01:25:28 Psychedelics And Integration01:34:07 Avoiding The Healing Shortcut01:37:10 Where Memories Live01:42:45 Four Tools For Stress01:46:19 Finding Tracy And Closing01:49:45 Podcast Wrap And Disclaimer Flex Diet Podcasts you may enjoy: Episode 354: How Shiftwave Reboots Your Nervous System w/ Dr. Jeff Rouse YouTube: https://youtu.be/XTPwIb3ZMxQEpisode 345: Sleep Like a Beast: Lessons from Jay Wiles and Jeffrey Durmer YouTube: https://youtu.be/8mVvceWn-Yw Connect with Tracy: Website: https://www.uncontrollablyme.com/Instagram: https://www.instagram.com/embodiedsomatics Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 hr and 53 mins
  • Episode 385: Rob Wilson on BJJ Performance Frameworks, Grip Training, Recovery Tech & The Check Engine Light Book

    Episode 385: Rob Wilson on BJJ Performance Frameworks, Grip Training, Recovery Tech & The Check Engine Light Book
    May 18 2026
    In this episode of the Flex Diet Podcast, I sit down with human performance specialist and coach Rob Wilson for a wide-ranging conversation that spans music, coach education, and what it really means to train for performance longevity. We dig into Rob’s new book, The Check Engine Light: Tune In Your Body and Mind to Achieve Performance Longevity, and his work educating coaches through ALTIS and with special operations communities. Rob also shares why jiu-jitsu strength and conditioning still lacks clear performance standards and proposes building sport-specific frameworks (like lower-body clinching demands) before jumping to exercise selection. We talk grip strength vs endurance, avoiding redundancy and tendon issues, contra-specific training for durability, and why “recovery” isn’t the goal—adaptation is—especially in elite sport. Sponsors: Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 02:41 Nineties Music Nostalgia05:08 Seasonal Listening Habits11:17 Teaching and ALTIS Work13:25 Building BJJ Performance Frameworks22:55 Grip Strength and Tendon Tradeoffs26:51 Grip Training Hacks and Extensions37:34 Transfer, Gait, and Fuzzy Sports46:13 Compensation in Athletes and Aging51:50 Warrior Fitness Reset53:00 Check Engine Light System54:27 Spiderweb Symptoms Explained56:12 Eyes Unlock Performance57:53 Stuck in Your Box01:02:47 Logistics and Stakeholders01:06:08 Effects Over Modalities01:08:55 Recovery vs Adaptation01:15:50 Wearables Need Context01:19:41 Effort When Tired01:25:50 Cold Plunge Mindset01:30:14 Book Links and Wrap Up01:31:07 Final Thanks and Disclaimer Flex Diet Podcasts you may enjoy: Episode 275: Mastering Combat Sports Conditioning Using Advanced Training Techniques with Coach James Tognarini YouTube: https://www.youtube.com/watch?v=t9Hc-VrsY4k&t=1s Connect with Rob: Book: https://www.thecheckenginelightbook.com/Instagram: https://www.instagram.com/thecheckenginelightWebsite: https://www.wilsonhealthandperformance.com/ Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 hr and 34 mins
  • Episode 384: Building Strength & Muscle After 50 (Without Getting Hurt) with Chad Landers

    Episode 384: Building Strength & Muscle After 50 (Without Getting Hurt) with Chad Landers
    May 11 2026
    In this episode of the Flex Diet Podcast, I talk with my good buddy Chad Landers, veteran trainer, strength coach, and author of Building Strength and Muscle After 50, about how to keep gaining strength and muscle as you get older without falling off the “injury cliff.” We dig into why consistency matters most, how progress often drops in steps after injuries, and why smart modifications beat worshipping any single lift. Chad shares lessons from coaching clients for decades, including balancing pressing with back work, using better technique (like pause benching), and building conditioning with tools like the fan bike, rower, and step mill. We also cover practical programming, tracking PRs beyond 1RM, and why it’s never “too late” to start training—especially after 50. Sponsors: Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 03:31 Book and Aging Strong05:21 Consistency and Injury Cliff08:52 Modify Training for Joints16:11 Bench Press Progress18:29 Bench Tips and Ego23:34 Back Work and Ratios28:38 Programming and Cardio Intervals32:17 Accountability and Habits35:59 Cardio Gear Picks37:19 Best Cardio Machines38:44 Elliptical And Zone Two39:33 Fan Bike Reality Check41:04 Cheap Bike Trainer Setup42:05 Interval Training Blueprint44:28 StepMill For Drummers46:09 Performers And Conditioning49:49 Consistency Over Supplements56:03 Why Write The Book59:56 Tracking PRs With Logs01:03:34 Coaching Hacks And Rehab01:06:39 Where To Buy The Book01:11:07 Podcast Wrap Up Disclaimer Flex Diet Podcasts you may enjoy: Episode 342: Balancing Nutrition and Social Life with David Page YouTube: https://www.youtube.com/watch?v=ojBnb3o3OrM&t=1sEpisode 355: The Stimulated Mind: Dr. Tommy Wood on Building a Better Brain Through Training, Tech & Physiology YouTube: https://www.youtube.com/watch?v=BeEEbTdZVNc Connect with Chad: Building Strength and Muscle After 50: https://us.humankinetics.com/products/building-strength-and-muscle-after-50Instagram: https://www.instagram.com/chadlanders/Website: https://pushprivatefitness.com/ Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    1 hr and 15 mins
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