Join me and my guest, Alli Fahrenbach, on the Flex Diet Podcast this week as we break down the evolving landscape of female fitness and confront the lingering myths that keep many women from embracing strength training. We discuss the nuances of body composition, progressive overload, and the misleading pursuit of scale weight that can sabotage genuine progress.

If you've ever wondered how to translate the discipline from the world of figure and physique competition into your everyday fitness routine, this discussion sheds light on practical, transformative strategies that prioritize fat loss and muscle building over the scale.

Sponsors:

• Check out Alli's top 4 tips specifically for females to improve body comp: https://miketnelson.com/flex4.
• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Flex Diet Certification to open June 17, 2024: https://flexdiet.com/

Episode Chapters:

• (0:00:00) - Female Fitness Trends and Lessons
• (0:05:53) - The Confusion Surrounding Nutrition and Training
• (0:18:55) - The Complexity of Nutrition Discussed
• (0:23:51) - The Importance of Basic Health Habits
• (0:35:12) - The Importance of Quality Sleep
• (0:40:48) - Optimizing Lifestyle for Better Sleep
• (0:48:36) - Navigating Complex Client Expectations and Goals
• (0:55:23) - Strength Training Power and Progress

Episodes You May Enjoy:

• Episode 266: Health Beyond the Gym with Expert Advice on Wellness and Aging From Ashleigh VanHouten
• Episode 200: How to Coach Clients From Athletes to Gen Pop Using Macros and More: An interview with Eve Guzman

Connect with Alli:

• AFS Coaching: https://www.alli-fitness.com/
• Revive Wellness: https://www.revivewellness.health/
• Alli's Instagram: https://www.instagram.com/allisonfahrenbach

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, and my guest, Ashley VanHouten, as we dive into the intricacies of women's health and fitness in this latest installment of the Flex Diet Podcast. We discuss goal setting and the delicate balance between achieving optimal body composition and embracing a healthy lifestyle. Ashley brings her expertise to the table, sharing insights on how living by the ocean has influenced her fitness routines and overall well-being.

Listen in as we talk about how to structure training and nutrition programs specifically tailored to support longevity, lean body mass gains, and fat loss.

Sponsors:

• Check out Ashleigh's top 4 action items for women to improve their body composition: https://miketnelson.com/flex4.
• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Flex Diet Certification to open June 17, 2024: https://flexdiet.com/

Episode Chapters:

• (0:00:00) - Women's Health and Fitness Discussion
• (0:12:20) - The Importance of Movement and Fitness
• (0:20:36) - Fitness Consistency and Aging Concerns
• (0:32:23) - Mindset Shift in Fitness and Nutrition
• (0:36:47) - Prioritizing Health and Fitness Goals
• (0:48:36) - Post-Competition Nutrition and Psychology
• (0:57:04) - Empowering Fitness Education and Programs
• (1:03:09) - Setting Goals and Achieving Success

Episodes You May Enjoy:

• Episode 158: Extreme Diets in Fitness - From Carnivore to Keto - How to Find What's Right for You: An interview with author Ashleigh VanHouten
• Episode 111: My Plant Medicine Experience w Ayahuasca and Kambo in Costa Rica

Connect with Ashleigh VanHouten:

• Ashleigh's Instagram: https://www.instagram.com/themusclemaven/
• Website: https://ashleighvanhouten.com/
• It Takes Guts: https://ashleighvanhouten.com/pages/book
• Muscle Maven Radio: https://podcasts.apple.com/us/podcast/muscle-science-for-women/id592596408

Get In Touch:

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

On this episode of the Flex Diet Podcast, we unlock the transformative power of flow states with insights from the remarkable Brandon Day. We navigate the challenge-skills balance and reveal how to transform everyday tasks into peak experiences. Our discussion peels back the layers of this mysterious optimal state of consciousness, where everything just 'clicks,' and performance soars.

From the significance of time dilation and the neuroscience of alpha and theta brainwave patterns to practical tips for harnessing this state in your life, we cover it all. Whether you're a coach, athlete, or anyone looking to enrich your daily experience, this episode is a treasure trove of valuable strategies.

Sponsors:

• Check out Brandon's top 4 tips for finding flow more often: https://miketnelson.com/flex4.
• Tecton Life Ketone drink! https://tectonlife.com/ DRMIKE to save 20%
• Flex Diet Certification to open June 17, 2024: https://flexdiet.com/

Episode Chapters:

• (0:00:00) - Flow State
• (0:08:12) - Characteristics and Neuroscience of Flow State
• (0:20:57) - Exploring Flow in Extreme Sports
• (0:31:30) - The Power of Flow States
• (0:38:01) - Finding Flow
• (0:46:28) - Finding Flow and Rhythm in Activities

Episodes You May Enjoy:

• Episode 224: Mastering Sports Psychology for Gym Success with Mona Pretorius
• Episode 167: The Psychological Benefit of Learning to Do Hard Things with Akshay Nanavati of Fearvana

Connect with Brandon Day:

• Beat Burnout: https://neuroflowcoaching.com/2024-burnout-replay
• Flow Cycle + Neuro Training: https://www.neuroflowcoaching.com/2024-flow-cycle-replay
• Download Brandon's 6 non-negotiables: https://neuroflowcoaching.com/
• Instagram: https://www.instagram.com/neuroflowcoaching/
• Facebook: https://www.facebook.com/neuroflowlive/

Get In Touch:

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