The Flex Diet Podcast is brought to you by the Flex Diet Certification. Go to for 8 interventions on nutrition and recovery. If you’re outside the enrollment window, sign up for my free newsletter, and you’ll be notified when it opens again! This episode breaks down the most cutting-edge information presented at the 2021 meeting of the International Society of Sports Nutrition (ISSN) conference in Florida.

Episode Notes

  • Poster by Dr. Lonnie Lowery’s students on coffee and caffeine related to HRV
  • Shout out to ISSN organizers
  • Dr. Guillermo Escalante and his research on diet refeeds and diet breaks
  • Dr. Ralf Jager presented research on Gut health: how are athletes different and what role can probiotics play in performance recovery
  • Dr. Omar Nectar’s study on viewing sports performance through the lens of evolutionary biology and the winner effect
  • Dr. Grant Tinsley’s talk on body composition assessment and how the lack of standardization can wreak havoc
    • new study looking at the best sub-components of body composition
    • also compared measurements across different systems (InBody, Dexa, BodPod)
  • Dr. Brandon Roberts’ study on the effect of NSAIDs on muscle and bone from cell to soldiers
  • Dr. Katy Hirsch on HIIT and essential amino acid supplementation
  • Dr. Gabriel Sanders: Workload and neurological performance in D1 anaerobic athletes
  • Dr. Bill Campbell: Rapid fat loss, how fast is too fast
  • Dr. Mike Roberts gave a fascinating talk on the nuance of muscular-skeletal hypertrophy
  • Dr. Matthew Stratton: Is the clock your greatest ally? Review on the explosion of research on intermittent fasting
  • Dr. David Church talking about essential amino acids and protein synthesis: insights on maximizing anabolism
  • Dr. Brandon Willingham’s information on betaine supplementation (aka TMG) on fluid balance and thermal regulation in the heat
  • Allyssa Olenick – HIIT related to metabolic flexibility
  • Hayley Maher – does coffee consumption acutely hamper HRV in habituated university students
  • Dr. Shiloah Kviatkovsky: Collagen peptides improve measures of pain in middle-aged active adults
  • A few other interesting mentions



Society for NeuroSports

Flex Diet Podcast Neurosports Meeting Episode

Wrap Up of the 2021 Nuerosports Meeting: Neuro, exercise, brains, and cognition

Fasting studies

Moro T, Tinsley G, Bianco A, Marcolin G, Pacelli QF, Battaglia G, Palma A, Gentil P, Neri M, Paoli A. Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. J Transl Med. 2016 Oct 13;14(1):290. doi: 10.1186/s12967-016-1044-0. PMID: 27737674; PMCID: PMC5064803.

Grant M Tinsley, M Lane Moore, Austin J Graybeal, Antonio Paoli, Youngdeok Kim, Joaquin U Gonzales, John R Harry, Trisha A VanDusseldorp, Devin N Kennedy, Megan R Cruz, Time-restricted feeding plus resistance training in active females: a randomized trial, The American Journal of Clinical Nutrition, Volume 110, Issue 3, September 2019, Pages 628–640,

Stratton MT, Tinsley GM, Alesi MG, Hester GM, Olmos AA, Serafini PR, Modjeski AS, Mangine GT, King K, Savage SN, Webb AT, VanDusseldorp TA. Four Weeks of Time-Restricted Feeding Combined with Resistance Training Does Not Differentially Influence Measures of Body Composition, Muscle Performance, Resting Energy Expenditure, and Blood Biomarkers. Nutrients. 2020 Apr 17;12(4):1126. doi: 10.3390/nu12041126. PMID: 32316561; PMCID: PMC7231047.

Tinsley GM, Forsse JS, Butler NK, Paoli A, Bane AA, La Bounty PM, Morgan GB, Grandjean PW. Time-restricted feeding in young men performing resistance training: A randomized controlled trial. Eur J Sport Sci. 2017 Mar;17(2):200-207. doi: 10.1080/17461391.2016.1223173. Epub 2016 Aug 22. PMID: 27550719.


Find Dr. David Church on IG @drmyohead

Find Alyssa Olenick on IG @littlelyssfitness

Find Bill Campbel on IG @billcampbellphd

Find Grant Tinsley on IG @grant_tinsley_phd

Or watch on YouTube:


Rock On!
Dr Mike

P.S. Catch up on any missed Flex Diet Podcasts!

Download the Transcript:

FD Podcast ISSN