In this episode of the Flex Diet Podcast, I sit down with Dr. Cas Fuchs from Maastricht University to dive into the science behind cold water immersion. We discuss its impact on muscle recovery, protein synthesis, and overall performance. Dr. Fuchs shares his latest research findings, debunking common myths and providing actionable insights for athletes and fitness enthusiasts.

Plus, we touch on the effects of different carbohydrates on glycogen resynthesis and liver function. Whether you're a gym-goer or a seasoned athlete, this episode is packed with valuable information to optimize your training and recovery strategies.

Sponsors:

• Fitness Insider Newsletter: https://miketnelson.com/

Available now:

• Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here.

Episode Chapters:

• 02:15 Starting the Discussion with Dr. Fuchs
• 03:05 Research on Cold Water Immersion
• 04:39 Mechanisms and Effects of Cooling on Muscle Recovery
• 12:08 Long-Term Effects of Cold Water Immersion
• 24:01 Comparing Cooling and Heating Protocols
• 32:35 Placebo Effects and Practical Applications
• 37:57 Debunking Cold Water Immersion for Fat Loss
• 41:01 Exploring the Effects of Cold Water Immersion on Endurance
• 41:50 The Role of Temperature in Muscle Physiology
• 42:40 Practical Applications of Cold Water Immersion
• 44:43 The Myth of Cooling Devices for Performance Enhancement
• 48:37 Pre-Exercise Cold Water Immersion: Benefits and Drawbacks
• 50:58 Glycogen Resynthesis and Carbohydrate Types
• 01:02:50 Recent Research on Breakfast and Liver Glycogen
• 01:06:13 Upcoming Studies and Bodybuilder Research
• 01:09:10 Cold Water Immersion Tips for Gym Goers
• 01:10:40 Conclusion and Contact Information

Flex Diet Podcast Episodes You May Enjoy:

• Episode 202: Cold water immersion and the body’s regulation systems: An interview with Dr. Dwayne Jackson
  • YouTube: https://youtu.be/3UfPcOJdmIA?si=Vu4FT12Z5gd4JXkx
• Episode 344: Metabolic Adaptations, Lactate, and Training Smarter with Dr. Phil Batterson
  • YouTube: https://youtu.be/PPZyO1nxSPA?si=7BjCBIQBbs7srcly

Connect with Cas:

• Instagram: https://www.instagram.com/casfuchs
• LinkedIn: https://www.linkedin.com/in/casfuchs

Get In Touch with Dr Mike:

• Instagram: Drmiketnelson
• YouTube: @flexdietcert
• Email: Miketnelson.com/contact-us

In this episode of the Flex Diet Podcast, I’m joined by my good friend Dr. Eric Trexler, exercise scientist, educator, and Director of Education at Stronger by Science, for a wide-ranging, no-BS conversation on what physiology actually looks like in the real world.

We dig into beetroot juice, nitric oxide, and “pump” supplements, why the blood-flow story is usually oversold, and why neuromuscular function and calcium handling may matter far more than chasing a swollen muscle. We also talk about why most supplement mechanisms sound great on paper… and quietly fall apart once you look at healthy humans who already function pretty well.

From there, the conversation expands into human variability, elite athletic outliers, and why normal distributions actually guarantee that “freaks” exist — whether people are comfortable admitting it or not. We also unpack NEAT, energy expenditure, and why exercise doesn’t scale linearly for fat loss, including how the body aggressively manages its energy budget when stress or activity gets too high.

If you care about performance, body composition, or just understanding how the human system really works, this episode will recalibrate a lot of assumptions.

Sponsors:

• LMNT: http://drinklmnt.com/mikenelson (automatically applied at checkout)
• Fitness Insider Newsletter: https://miketnelson.com/
• Shiftwave: https://shiftwave.co/drmiketnelson

Episode Chapters:

• 05:01 Diving into Beet Root and Nitrate Research
• 05:58 Mechanisms and Effects of Nitrate Supplements
• 10:14 Challenges and Insights in Supplement Research
• 34:19 Elite Athletes and Physiological Variability
• 43:16 Debating the Value of Outliers in Research
• 44:38 The Importance of Studying Rare Genetic Conditions
• 45:46 Challenges in Grant Writing for Rare Conditions
• 47:39 Blood Flow and Muscle Performance
• 49:14 The Science Behind Muscle Pumps and Hypertrophy
• 56:09 Energy Expenditure and Physical Activity
• 58:02 The Non-Linear Relationship Between Activity and Energy Intake
• 01:01:28 Exercise, Appetite, and Weight Management
• 01:14:19 Balancing Cardio and Strength Training for Optimal Health
• 01:21:14 Closing Remarks and Resources

Episodes You Might Enjoy:

• Episode 352: Dr. Dan Pardi on Stem Cells, Supplements, and the Future of Health with Qualia
  • YouTube: https://youtu.be/8EZcHy_7wK8?si=aNGzT-abP9xbc6yU
• Episode 343: Fueling the Corporate Athlete: Stress, Supplements & Performance with Dan Hunter
  • YouTube: https://youtu.be/0ek4XSs62RQ?si=czR_7q96jJDqXzcF

Connect with Eric:

• Instagram: https://www.instagram.com/trexlerfitness

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/