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About the guest:



Dr. Mike T Nelson is a research-fueled Fitness and Nutrition educator. Dr. Mike has spent 18 years of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier. Better health as a foundation for better athletic performance is his specialty. He is the legendary creator of the Metabolic Flexibility and Physiological Flexibility programs.



Dr Mike T Nelson Website



Dr Mike's Credentials:




PhD in Exercise Physiology from University of Minnesota



BA in Natural Science from St. Scholastica



MS in Biomechanics from Michigan Technological University





Adjunct Professor in Human Performance for Carrick Institute for Functional Neurology



Adjunct Professor & Member of American College of Sports Medicine





Instructor at Broadview University



Professional Nutritional Member at the American Society for Nutrition



Professional Sports Nutrition Member at the International Society for Sports Nutrition



Professional NSCA Member at the National Strength and Conditioning Association




Episode summary:



Dr Mike is famous for his ability to develop training protocols that bridge the gap between scientific research and actual results for his athletes.



Dr Mike joins me to provide a framework for the crazy stuff we've all heard about and done....that might even make a big difference in reducing biological age and unlocking peak athletic performance. Some of this these therapies you may already be doing, such as sauna or cold therapy, or Wim Hof breathing or breathholds. But listen in to understand why these interventions work and how to organize them intelligently to enhance your resilience, longevity, and physical potential.



Whether you’re an athlete or someone striving to feel younger and stronger, this episode is packed with insights to help you thrive.



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Rebuild your Physiological Flexibility -- the 4 regulators to train: pH, temperature, CO2 tolerance, and expanded fuels.



TEMPERATURE --Cold and heat exposure – embrace the temperature extremes. Turn your body into a machine that thrives under temperature duress.




Hot -get hot outside or sauna



Cold - cold water immersion, get cold outside, cold showers (see protocol below)




pH -- ACIDIC vs. BASIC -- teach your body to handle high intensity exercise ("the burn") as well low-CO2 from hyperventilating




Acidic: HIIT -high intensity exercise (Maximum Effort for a short time)



Basic: Fast Breathing (supra ventilation) techniques like Wim Hoff and others, lower intensity exercise (Sustainable Effort for a long time)




O2 & CO2 REGULATION -- expand your tolerance of higher CO2 with restricted and nasal breathing




High CO2 Tolerance: light exercise with nasal breathing, slow/restricted breathing techniques and breath holds



Low O2: high altitude training if you have access, shallow breathing for 10 minutes to bring SpO2 down and hold under 90%




EXPANDED FUELS -- train your body to burn everything (fat / ketones vs. carbohydrates / lactate), and switch between fuels easily. Intermittent fasting and keto cycling aren’t diets—they’re survival strategies.




Low glucose usage - fat burning; longer periods of fasting, longer time in zone 2 (fatmax) training, ketone supplements



High(er) glucose usage -- increased time doing HIIT to create more lactate




Note: Joe's Cold Shower Protocol (that actually works to make it possible to do this impossible feeling act)




Turn on water....not hot but a warm temp



Get under water, then turn the temp to cool (starts to feel bad)



Do your washing and then rinse off soap



Step away from water, and drop temp ½ way to coldest



Put in arms in first



Then step back and put in legs



Then one shoulder, and then the other



The chest



Turn around and let the water spray onto your lower back,

Episode: https://www.wiseathletes.com/podcast/154-adaptive-range-expansion-for-peak-performance-mike-t-nelson-phd/

Podcast: https://www.wiseathletes.com/