Mike T Nelson, PhD Today on episode #68, I talk with Dr. Mike T Nelson, the creator of the Flex Diet for building metabolic flexibility, and now the Phys Flex certification for building anti-fragility across a range of physical and mental functions. Episode 32: https://www.wiseathletes.com/podcast/32-helping-older-athletes-feel-young-again-via-metabolic-and-physiologic-flexibility-with-dr-mike-t-nelson/ Bio Creator of the Flex Diet Certification & Phys Flex Certification, kiteboarder, lifter of odd objects, metal music lover. PHD IN EXERCISE PHYSIOLOGY FROM UNIVERSITY OF MINNESOTA BA IN NATURAL SCIENCE FROM ST. SCHOLASTICA MS IN BIOMECHANICS FROM MICHIGAN TECHNOLOGICAL UNIVERSITY ASSOCIATE PROFESSOR AT CARRICK INSTITUTE FOR CLINICAL NEUROLOGY MEMBER OF THE AMERICAN COLLEGE OF SPORTS MEDICINE (ACSM) CERTIFIED SPORTS NUTRITIONIST FROM THE INTERNATIONAL SOCIETY OF SPORTS NUTRITION (CISSN) INSTRUCTOR AT ROCKY MOUNTAIN UNIVERSITY PROFESSIONAL MEMBER OF THE AMERICAN SOCIETY OF NUTRITION (ASN) PROFESSIONAL SPORTS NUTRITION MEMBER OF THE INTERNATIONAL SOCIETY OF SPORTS NUTRITION (ISSN) NATIONAL STRENGTH AND CONDITIONING ASSOCIATION (NSCA) CERTIFIED STRENGTH AND CONDITIONING SPECIALIST (CSCS) Dr. Mike's Website https://miketnelson.com Dr. Mike's Instagram drmiketnelson Physiological flexibility the 4 main regulators pH, temp, blood gas oxygen and CO2, and blood glucose. The 8 interventions (2 for each) are: ● Hot -such as warm temps outside or sauna ● Cold - cold water immersion, cooler temps, cold showers ● HIIT -high intensity exercise as Wingates (aka Beast Mode) ● LISS - as my buddy Luke from Muscle Nerds calls it "Least Mode" aka lower intensity exercise ● Low blood glucose - via fasting protocols ● High(er) blood glucose challenge - 2 pop tart test ● Slow breathing techniques and breath holds ● Fast (supra ventilation) techniques like Wim Hoff and others -------- Met Flex = Flexible Diet + metabolic flexibility. The focus is Body composition and athletic performance, which are intertwined. Body composition is good for health, self esteem and performance. Athletic performance is good for health (body is built to move), longevity (3 factors) and body composition (burning calories Principals Speed of adaptation reflects health status and resilience: fuel switching speed, sugar tolerance, temperature tolerance, HR capacity (max vs. resting), endurance, mobility and strength provides headroom to recover from problems. Benefit stacking: getting multiple benefits from our actions and food Health maintenance is the real goal. Achieving goals is nice, but sustaining fitness and health is the real achievement. The key is fuel matching and non-linear calorie imbalance. (Practice maintenance) No suffering; stay within yourself but push a little most days. “Better is better”. Optimal is elusive but will slowly be achieved for each person Little things add up. Start with easy to gain momentum and motivation for harder change. Exercise doesn’t have to dominate your life; you just need to do enough of cardio/ endurance and HIIT/ strength work. More variability = better resilience<...

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