Join me, Dr. Mike T Nelson, on today's episode of the Flex Diet Podcast with coach Joel Jamieson. Joel shares insights from his journey with the Omega wave system and discusses his creation of the Morpheus app. You'll learn how HRV can be used to optimize training, especially in conjunction with aerobic fitness.

This episode explores the role of steady-state aerobic training versus high-intensity workouts and the importance of individualizing training protocols based on HRV outcomes. We also discuss the significant variation in physiological responses among elite 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/.

Flex 4: Dr Mike's top 4 HRV tips: https://miketnelson.com/flex4/

Episode Chapters:

• 00:15 Guest Introduction: Joel Jameson
• 01:05 Physiologic Flexibility Certification Announcement
• 03:06 Exploring Exogenous Ketones
• 04:33 HRV and Omega Wave System Origins
• 05:21 Early Experiences with HRV
• 12:35 Insights from Using Omega Wave
• 18:52 Genetic Variability in Athletic Performance
• 26:30 Anecdotes of Elite Athletes
• 31:11 Understanding Individualized Training
• 31:25 HRV and Training Interventions
• 32:55 The Importance of Enjoyable Recovery
• 34:02 Developing BioForce and Morpheus
• 36:50 Challenges and Insights in HRV
• 46:50 Aerobic Fitness and Training Balance
• 53:47 Future of Morpheus and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 215: Breathing, Heart Rate, and HRV: An Interview with Dr. Scotty Butcher, The Strength Jedi
  Episode 108: Top 3 Common Body Composition Mistakes and How To Use Heart Rate Variability (HRV) To Solve Them

Connect with Joel:

• 8 Weeks Out: https://8weeksout.com/
• Instagram: https://www.instagram.com/coachjoeljamieson/

Get In Touch:

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

In this episode of the Flex Diet Podcast, I'm joined by Dr. Katie Hirsch, an assistant professor at the University of South Carolina. We delve into the potential differences between how men and women should approach exercise and nutrition. Dr. Hirsch shares her extensive research on protein synthesis, metabolic flexibility, and the effects of hormones on physical performance.

We also discuss the practical implications of studies on fasting, keto diets, and creatine supplementation for women. Additionally, Dr. Hirsch offers insight into training adaptations relative to the female menstrual cycle and addresses the unique challenges faced by women during perimenopause and menopause.

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/.

Flex 4: Dr Hirsch's top four exercise-related interventions for women: https://miketnelson.com/flex4/

Episode Chapters:

• 00:30 Introducing Dr. Katie Hirsch
• 01:01 Differences in Exercise Physiology Between Genders
• 01:57 Practical Applications and Anecdotal Evidence
• 02:50 Ketone Supplements and Their Benefits
• 04:20 Interview with Dr. Katie Hirsch Begins
• 04:52 Challenges in Studying Female Physiology
• 06:15 Metabolic Flexibility and Gender Differences
• 18:23 Menopause and Metabolic Dysregulation
• 26:33 Hormone Replacement Therapy and Menopause
• 29:19 Fasting and Keto Diets for Women
• 37:04 The Pressure of Body Image on Women
• 37:23 Training According to Female Cycles
• 38:08 Practical Challenges in Cycle-Based Training
• 39:59 Tracking Symptoms and Adjusting Training
• 47:25 Nutrient Timing and Protein Importance
• 52:25 Creatine and Supplementation for Women
• 01:01:11 Research Gaps and Future Directions
• 01:08:41 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 267: Demystifying Women’s Fitness and Nutrition with Alli Fahrenbach
• Episode 266: Health Beyond the Gym with Expert Advice on Wellness and Aging From Ashleigh VanHouten

Connect with Dr Hirsch:

• University of South Carolina: https://sc.edu/study/colleges_schools/public_health/faculty-staff/hirsch_katie.php
• Instagram: https://www.instagram.com/katie.hirsch_phd/

Get In Touch:

• 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 this Flex Diet Podcast as I sit down with Austin Stout to discuss the balance between performance and health, especially in high-level competitive athletes, powerlifters, and bodybuilders. We delve into the importance of integrating health into performance routines, the ramifications of frequent competitions, and strategies to maintain health while pushing athletic limits.

We also touch on how lab testing, HRV, mental health, and finding balance through recreational activities are key components in an athlete's journey. Austin shares his expertise in working with elite competitors and the general population, emphasizing the significance of recovery and the sustainability of performance over time.

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

• 00:15 Guest Introduction: Austin Stout
• 01:05 Integrating Health and Performance
• 01:36 The Extremes of Competitive Sports
• 02:58 Functional Health in Bodybuilding
• 07:36 Genetics and Adaptations in Athletes
• 11:04 Challenges in Female Competitors
• 14:59 Addressing Health Issues in Athletes
• 17:31 Stress Management and Recovery
• 22:59 Balancing Identity and Health
• 29:18 High-Level Athletes and Adversity
• 30:27 Adversity in Everyday Life
• 31:43 Fear vs. Difficulty in Training
• 33:43 The Importance of Recovery
• 37:54 The Role of Data in Training
• 42:56 Psychological Factors in Performance
• 48:33 Wrapping Up and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 165: Health, Sports Performance and Longevity Medicine: Dr Rick Cohen with Dr. Mike T Nelson
• Episode 198: The role of hormones in health and exercise performance: An interview with Mike Mahler

Connect with Austin:

• Instagram: https://www.instagram.com/austinst8/
• Integrated Muscle and Health: https://integrated-muscle.com/

Get In Touch:

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