May 26, 2020
Listeners can find Dr. Mike T.
Nelson at his website www.miketnelson.com, also be sure to check
out edu.flexdiet.com and www.mrmolebook.com!
Mike T. Nelson, PhD, MSME, CSCS,
CISSN, is a research fanatic who specializes in metabolic
flexibility and heart rate variability, as well as an online
trainer, adjunct professor, faculty member at the Carrick
Institute, presenter, creator of the Flex Diet Cert, kiteboarder,
and (somewhat incongruously) heavy-metal enthusiast. The techniques
he's developed, and the results Mike gets for his clients have been
featured in international magazines, in scientific publications,
and on websites across the globe. In his free time, he enjoys
spending time with his wife, lifting odd objects, reading research,
and kiteboarding as much as possible.
In this episode, we talk about
how to measure your degree of metabolic flexibility, HRV and NEAT,
and potential consequences from the hyper-restriction of
carbs.
“I don’t want to use data to
make people feel more fragile, I want to use it to make them feel
more anti-fragile.” Dr.
Mike T. Nelson
Top Takeaways:
- How
to measure your degree of metabolic flexibility
- Potential negative effects of long-term,
hyper-restriction of carbohydrates
- How
to use Heart Rate Variability (HRV) to track recovery
- For
most people, the amount of calories you burn through NEAT is higher
than through exercise
- Mike’s top tips for becoming more metabolically
flexible
Show Notes:
- [4:00] Mike’s journey into health and fitness
started at St. Scholastica in Duluth, Minnesota
- [8:30] 13 years of metabolic flexibility and
counting!
- [10:00] Rachel’s Ketogenic Diet and CrossFit Athletes
study
- [11:30] Clamp Study: Glucose and
Insulin
- [13:00] Balance is key. Adding Carbs does not
mean eating Pop-Tarts every morning, but you shouldn’t always be
fasting either.
- [15:00] Continuous Glucose Monitoring
- [16:00] 1 week of “normal eating.” and then 24
hours of fasting vs. Poptarts and Cookies… but sleep and stress
have a much bigger impact than expected
- [16:30] Mike backs up a common theme of the
show. If you hyper-restrict carbs, you may become very sensitive to
them!
- [18:00] Should I do a ketogenic diet? A common
question Mike is asked
- [21:00] Dom D’Agostino is a great example of long-term
ketogenic lifestyle, but it’s not for
everyone
- [23:00] Regardless of a ketogenic lifestyle,
the brain wants to use Glucose. It also takes priority on using any
available glucose. This can lead to your muscles being more insulin
resistant.
- [25:00] Re-Feeding does not necessarily change everything right
away. And a cyclical keto diet is often very difficult to execute
appropriately acutely.
- [26:00] Down-regulation of enzymes for
carb-uptake
- [27:00] High-Fat, Low-Carb diet can cause PDH to
change
- [28:00] The
Dr. Volek FASTER
study concludes: Elite Level of
Athletics likely require consistent Carbohydrate levels in your
standard diet. You likely lose 3% to 8% of overall
output
- [31:30]
The “Metabolic Cart”
- [33:00]
Heart Rate Variability
(HRV) and millisecond changes in
heart rate
- [34:00] Parasympathetic vs. Sympathetic systems
and the costs of exercise
- [35:00] HRV monitors and their
efficacy
- [42:00] The “Whoop
Band”
- [44:30] HRV and sleep tracking
- [47:00] Minor changes in lifestyle can lead to
massive changes in sleep quality
- [50:00] Non-Exercise Activity Thermogenesis
(NEAT)
- [52:30] Changes in exercise are not necessarily
correlated directly to the amount of activity
- [57:00] “obviously your nutrition is a big
piece of the puzzle. But there's like all these other pieces that
we still need to pay attention to.” - Rachel
- Mike
Nelson’s top tips to becoming more metabolically
flexible
-
- More
Protein
- Increasing NEAT
- More
“formal exercise”
---
Join the FREE MetFLex Life
Course: www.metflexandchill.com
Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist,
Strength and Conditioning Specialist, and Author of the
best-selling book, 21-Day Ketogenic Diet Weight Loss
Challenge. She received
her Master’s Degree in Nutrition & Exercise Physiology from James
Madison University and Bachelor’s Degree in Sports Medicine from
the University of Miami.
Rachel helps her clients
transform their lives by starting with the physical (body),
realizing the power of the mental (mindset), and ultimately gaining
massive confidence that bleeds into every aspect of their lives
(family, relationships, work, etc.).