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Flex Diet Podcast

Flex Diet Podcast

By: Dr. Mike T Nelson
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Summary

 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 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
  • Episode 383: Body Composition, Strength Training, and Sustainable Habits with Martin Silva

    Episode 383: Body Composition, Strength Training, and Sustainable Habits with Martin Silva
    May 5 2026
    In this episode of the Flex Diet Podcast, I’m on the road and sit down with strength coach Martin Silva to talk about how to improve body composition, performance, and long-term health, especially for high-achieving clients in the 35–60 range. We get into unlearning a lot of the nutrition beliefs people bring in, why I still like keeping nutrition simple, higher protein, fewer ultra-processed foods, and how short-term tracking can build awareness without becoming a crutch. Martin also walks through how he structures coaching check-ins, his own background going from bodybuilding and restriction to a more health and strength-focused approach, and what actually works in the real world. We also cover programming, including full body vs upper/lower splits, single-leg work, squat and deadlift variations (I’m a fan of the trap/hex bar here), mobility priming, and how to monitor technique even when coaching online. Plus, we dig into stress, sleep, managing distractions (your phone is probably not helping), and a few rapid-fire tips—including “never miss twice.” 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: 02:21 Body Comp Framework04:00 Nutrition Basics Protein07:01 Adherence Tracking Habits10:21 Check Ins Coaching System13:28 Mindset Lessons Reverse Diet15:01 Bodybuilding Backstory Shift18:14 Performance First Training20:47 Programming Frequency Splits25:15 Mastering Compound Lifts27:25 Squat Alternatives Single Leg28:47 Deadlift Hinge Progressions29:54 Hip Thrust Debate30:42 Hip Thrusts for Athletes31:30 Front Loaded Squat Options33:09 Single Leg Strength Focus34:18 Z Press and Pressing Variations36:05 Mobility and Priming37:57 Trap Bar Deadlift Preference39:27 Stress and Sleep Routines43:03 Phone Distraction Strategies46:48 Four Tips for Body Comp51:52 Mindset Never Miss Twice52:43 Where to Find Martin53:26 Wrap Up and Disclaimers Flex Diet Podcasts you may enjoy: Episode 365: Carb Cycling for Performance and Body Comp with Jon Heck YouTube: https://www.youtube.com/watch?v=19VSFiYWhVwEpisode 358: Navigating Body Composition, Weight Loss & Real-World Coaching with Aram Grigorian YouTube: https://www.youtube.com/watch?v=f5NryXdButk&t=1s Connect with Martin: Instagram: https://www.instagram.com/martinsilvafitness/Website: https://optimiseyourbody.transistor.fm/YouTube: https://www.youtube.com/@Martinsilvafitness Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    56 mins
  • Episode 382: Creatine for Muscle, Bone, Brain & Longevity (Plus Caffeine, Dosing, and Safety) with Dr. Darren Candow

    Episode 382: Creatine for Muscle, Bone, Brain & Longevity (Plus Caffeine, Dosing, and Safety) with Dr. Darren Candow
    Apr 29 2026
    In this episode of the Flex Diet Podcast, I sit down with creatine researcher Dr. Darren Candow from the University of Regina to break down what the research actually says about creatine for muscle, performance, and body composition—plus the newer interest in brain health, aging, and longevity. We dig into practical dosing (including higher-dose ideas for bone and brain), why timing probably doesn’t matter much, and what the data shows on safety, side effects, and common myths like hair loss. We also talk about creatine in special contexts like sleep deprivation, jet lag, concussion/TBI potential, and vegan or low-creatine diets, along with how caffeine might (or might not) interfere. If you want an evidence-based, real-world guide to creatine, this one’s for you. 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: 04:00 How Candow Started Creatine06:10 Glutamine Reality Check07:17 Top Supplements Today08:23 NAD Hype vs Evidence11:36 Creatine Dosing and Timing15:06 Brain Uptake and Sleep Loss18:17 Safety Diet and Essentiality21:49 Harris Studies and Dose Ranges24:30 Creatine for Concussion Prevention26:31 High Dose Game Prep27:12 Creatine Beyond Sports29:16 Soccer Cognition Hits31:38 Caffeine Creatine Myth35:11 Caffeine Dosing Timing37:32 Creatine Bone Findings39:22 Bone Research Reality43:39 Heart Health Potential44:20 Creatine Forms Hype46:30 Future Creatine Research47:51 Wrap Up Resources48:37 Conference Manual Plug51:29 Medical Disclaimer Outro Flex Diet Podcasts you may enjoy: Episode 351: Brain Rehab that Works: Tools for Concussions and Migraines with Dr. Ayla Wolf YouTube: https://www.youtube.com/watch?v=DUcFEjpj8mAEpisode 318: Could GAA be the Next Creatine with Dr. Guillermo Escalante YouTube: https://www.youtube.com/watch?v=MTlU7RLnEhg Connect with Dr Candow: Instagram: https://www.instagram.com/dr.darrencandowWebsite: https://creatineforhealth.com/prof-darren-candow-phd Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us
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    53 mins
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