Welcome back to the Flex Diet Podcast. I'm Dr. Mike T. Nelson, and today I’m diving into the frigid but fascinating world of cold water immersion with Dr. Thomas P. Seeger — a true pioneer in sustainable engineering and a leading voice on cold exposure.

We break down the latest science behind cold plunges, including how they impact brown fat, metabolism, HRV, testosterone and overall resilience. Tom also shares key takeaways from his excellent book Uncommon Cold, and gives us a peek into the thinking behind his company, Morozko Forge — makers of some seriously high-tech cold tubs.

We even get into my own experiences with cold immersion, what’s hype and what’s helpful, and how to safely integrate it into your routine for health and performance gains.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 05:09 Welcome Dr. Tom: Cold Plunge Setup
• 06:20 The Science Behind Cold Plunges
• 07:13 Physiological Responses to Cold Exposure
• 17:00 Brown Fat and Metabolic Health
• 26:48 Psychological Resilience and Cold Exposure
• 49:12 Heart Rate Variability and Cold Immersion
• 52:43 Starting a Cold Water Immersion Routine
• 55:53 Psychological Tricks and Cold Exposure
• 56:29 Individual Differences in Cold Tolerance
• 57:43 Optimal Time and Temperature: A Myth
• 58:07 Cold Training vs. Medical Fallacies
• 01:02:33 Testosterone and Cold Exposure
• 01:05:59 The Uncommon Testosterone Book
• 01:11:53 TRT and Natural Alternatives
• 01:19:37 Personal Experiences and Recommendations
• 01:26:07 Morozko Forge: The Ultimate Ice Bath
• 01:34:47 Final Thoughts and Recommendations

Flex Diet Podcast Episodes You May Enjoy:

• Episode 202: Cold water immersion and the body’s regulation systems: An interview with Dr. Dwayne Jackson
• Episode 114: How To Be More Robust and Antifragile with Cold Water Immersion and Sauna: The Barbell Model of Phys Flex

Connect with Dr Seager:

• Instagram: https://www.instagram.com/seagertp
• Morozko Forge: https://www.morozkoforge.com/
• Uncommon Cold: https://www.morozkoforge.com/post/uncommon-cold-book

Get In Touch with Dr Mike:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg

In this episode of the Flex Diet Podcast, I sit down with Dr. James Fadiman and Jordan Gruber to talk all things microdosing—what it is, what it isn’t, and why it’s gaining so much traction in health, performance and even mental clarity.

We dig into their new book, Microdosing for Healing, Health, and Enhanced Performance, and cover everything from the history of psychedelics to the latest research and how people are using tiny doses of these compounds to potentially improve cognitive function, mood and physical performance.

We also talk about personal experience—what they’ve seen, what they’ve felt, and what they’ve learned along the way. Of course, none of this is medical advice. These substances still live in legal gray zones depending on where you are, so proceed with caution and do your homework.

If you’re curious about the science and the real-world implications of microdosing, this episode is a must-listen. Let’s get into it.

Sponsors:

• Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 01:07 Exploring Microdosing: Benefits and Research
• 01:56 Legal and Safety Considerations
• 02:45 Personal Experiences with Psychedelics
• 04:05 Microdosing Protocols and Effects
• 17:13 Microdosing for Enhanced Performance
• 29:22 The Role of Coaching in Neuroplasticity
• 29:40 Microdosing and Moral Implications
• 30:20 Understanding Neuroplasticity with Psychedelics
• 34:06 Microdosing for Chronic Pain
• 34:58 Microdosing vs. Pharmaceuticals
• 36:54 Real-Life Evidence and Research
• 47:43 Potential Risks of Microdosing
• 51:51 Microdosing Community and Resources
• 54:23 Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 162: Aaron Rodgers ayahuasca retreat, performance, and research – a solocast by Dr Mike T Nelson
• Episode 111: My Plant Medicine Experience w Ayahuasca and Kambo in Costa Rica

Connect with :

• Microdosing for Health, Healing and Advanced Performance: https://www.amazon.com/Microdosing-Health-Healing-Enhanced-Performance/dp/1250355583
• Dr James Fadiman: https://www.jamesfadiman.com/
• Jordan Gruber: https://jordangruber.com/

Get In Touch with Dr Mike:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg

In this episode of the Flex Diet Podcast, I sit down with Aaron Straker for a deep dive into his journey from natural bodybuilding to the enhanced side of the sport. We talk openly about the trade-offs, risks, and insights he's gained along the way—including the use of compounds like testosterone and growth hormone.

We also get into the mental and physical shifts that come with that transition, and how Aaron approaches training, nutrition, and recovery with intention. He shares his thoughts on everything from sauna use to how he stays grounded while optimizing performance. Whether you're just curious or seriously considering the enhanced route, this episode offers a nuanced, no-BS perspective.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8
• Flex 4: Aaron's top 4 factors to consider before starting TRT or PEDs

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 06:01 Aaron's Life in Bali
• 10:33 Natural vs Enhanced Bodybuilding
• 17:13 Aaron's Journey and Training Insights
• 34:40 Health Concerns and Blood Pressure Monitoring
• 35:36 Mind-Muscle Connection and Nervous System Effects
• 38:30 Diet and Macros During Training Phases
• 42:07 Challenges of High-Calorie Diets
• 43:29 PEDs and Their Impact on Training and Recovery
• 51:51 Sauna Use and Recovery Protocols
• 56:35 Individual Responses to PEDs
• 59:14 Mental and Emotional Effects of PEDs

01:04:37 Podcast Conclusion and Final Thoughts

Flex Diet Podcast Episodes You May Enjoy:

• Episode 216: Building a successful online fitness coaching business: An Interview with Aaron Straker
• Episode 185: Are more top bodybuilders dying early? Extreme bodybuilding methods – risks and rewards: a conversation w/ Dr Guillermo Escalante

Connect with Aaron:

• Instagram: https://www.instagram.com/aaron_straker
• Podcast: https://www.eattrainprosper.com/
• Website: https://strakernutritionco.com/coaching-services/

Get In Touch with Dr Mike:

• Instagram: https://www.instagram.com/drmiketnelson/
• YouTube: https://www.youtube.com/channel/UCn1aTbQqHglfNrENPm0GTpg

In this episode of Iron Radio, hosts Coach Phil Stevens, Dr. Mike Nelson, Coach Jerell, and Dr. Lonnie Lowery discuss recent studies on the impact of cold water immersion on muscle protein synthesis and recovery. Dr. Nelson shares insights from a study published in March 2025, examining how post-exercise cooling affects blood flow and amino acid incorporation into muscle tissue.

The team debates the pros and cons of cold water immersion, particularly for muscle hypertrophy and recovery, and shares personal experiences and practical applications. Later, they delve into the mind-muscle connection, exploring its use in both bodybuilding and strength training, and how to effectively incorporate this technique into workouts. The conversation wraps up with a discussion on posing in bodybuilding and how internal and external cues affect performance.

Episode Chapters:

• 01:16 Muscle Protein Synthesis and Cold Water Immersion
• 08:18 Practical Applications and Public Perception
• 22:53 Iron Radio Updates and Announcements
• 25:16 Mind-Muscle Connection: Bodybuilders vs. Athletes
• 31:08 Effective Rowing Techniques
• 31:48 The Importance of Slowing Down
• 35:21 Mind-Muscle Connection
• 39:11 Neural Reeducation Insights
• 46:01 Practical Tips for Strength Athletes
• 51:26 Posing and Performance in Bodybuilding

Donate to the show via PayPal HERE.

You can also join Dr Mike's Insider Newsletter for more info on how to add muscle, improve your performance and body comp - all without destroying your health, go to www.ironradiodrmike.com

Thank you!

Phil, Jerrell, Mike T, and Lonnie

Join me, Dr. Mike T. Nelson, on this episode of the Flex Diet Podcast as I sit down with peptide expert Anthony Castore for a deep dive into the world of peptides and performance. We cover everything from what peptides actually are to how they may support recovery, muscle growth, and immune function. We also explore the difference between standard peptides and bioregulators—plus how I’ve personally used compounds like BPC-157, Thymosin Beta-4, and ketone esters (including brands like Teton and KetoneAid) in my own routines.

Anthony brings some fantastic insights on sourcing quality peptides, proper hydration protocols, and the latest in supplement strategies to enhance your health and performance.

If you’re curious about the science behind these compounds and how to potentially integrate them into your training and recovery toolkit, you won’t want to miss this one.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com
• Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 05:40 Welcoming Anthony Castore to the Podcast
• 05:50 Understanding Peptides and Their Applications
• 08:52 Bio Regulators and Epigenetics
• 15:23 Peptides for Joint Health and Aging
• 22:03 Thymosin Alpha One and Immune Surveillance
• 24:25 Ketone Esters and Their Benefits
• 27:12 NAD Supplements and Alternatives
• 31:10 Understanding the Benefits of ENOS Pathway and Nitric Oxide
• 31:34 Comparing 5-Amino-1MQ and 1MNA for Athletes
• 32:25 Resveratrol and Antioxidants: Benefits and Misconceptions
• 34:02 The Role of Inflammation and Antioxidants in Exercise
• 35:14 Exploring Astaxanthin and Its Benefits
• 36:09 Ketone Supplements: Dosage and Effects
• 44:51 Mercury Poisoning: A Personal Experience
• 52:31 The Importance of Hydration and Peptide Efficacy
• 01:03:15 Final Thoughts and Upcoming Events

Flex Diet Podcast Episodes You May Enjoy:

• Episode 144: Peptides – Bleeding Edge Performance, Muscle, and Recovery with Dr. Andy Galpin & Dr. Ryan Greene
• Episode 152: Testosterone, Muscle Mass, Cortisol, Collagen for Soft Tissue Repair an Interview with Dr Keith Baar

Connect with Anthony:

• Castoremethod: https://www.castoremethod.com/
• Instagram: https://www.instagram.com/anthonycastore

Get In Touch with Dr Mike:

• 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, as I sit down with Dr. Guillermo Escalante on this week's episode of the Flex Diet Podcast to explore the fascinating potential of GAA (Guanidinoacetic Acid) as a precursor to creatine. We break down what the current research says, how GAA stacks up against creatine monohydrate, and what this could mean for performance and recovery.

We also dive into the inner workings of the supplement industry—covering everything from regulation to formulation—and wrap up with a thought-provoking discussion on the upcoming Enhanced Games, a new competition concept that challenges traditional anti-doping rules in the name of transparency and safety.

If you’re interested in the future of supplements, performance enhancement, and what’s next for sports science, this episode is one you won’t want to miss.

Sponsors:

• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• LMNT electrolyte drink mix: miketnelsonlmnt.com

Triphasic 2 book now available!

• Go to https://triphasic2.com/

Episode Chapters:

• 00:17 Introducing Dr. Guillermo Escalante
• 00:26 Exploring GAA: The Next Creatine?
• 01:28 Supplement Industry Insights
• 01:39 The Enhanced Games: A New Frontier
• 02:15 Upcoming Conferences and Sponsorships
• 04:29 Deep Dive into GAA Research
• 06:32 GAA in Livestock and Human Studies
• 07:30 Creatine and GAA: Mechanisms and Benefits
• 10:23 Safety Concerns and Future Research
• 13:50 Creatine in Sports and Beyond
• 26:06 Supplement Industry Challenges
• 34:03 Enhanced Games: A New Venture
• 34:10 Meeting Dan Turner and Dr. Sr
• 35:05 Consulting for the Enhanced Games
• 36:08 Health and Performance Metrics
• 37:08 Drug Protocols and Athlete Safety
• 38:26 Longevity and General Population Applications
• 41:06 Individual Variability in Drug Response
• 47:28 Logistics and Legal Hurdles
• 51:25 Predictions for the Enhanced Games

Flex Diet Podcast Episodes You May Enjoy:

• Episode 185: Are more top bodybuilders dying early? Extreme bodybuilding methods – risks and rewards: a conversation with Dr Guillermo Escalante
• Episode 296: Enhancing Athletic Performance with Dr. Dani LaMartina

Connect with Guillermo:

• Instagram: https://www.instagram.com/doctorgfit/
• Drgfit: https://doctorgfit.com/

Get In Touch with Dr Mike:

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