In this solo episode of the Flex Diet Podcast, I break down why NEAT (non-exercise activity thermogenesis), and a simple step count, is one of the most overlooked levers for improving body composition, recovery, and performance. I explain how NEAT often drops when calories are reduced, why that can stall fat loss even when you think you’re in a deficit, and how using wearables (or even basic tracking) can make subconscious movement visible and easier to improve. 

I also share how the Flex Diet Cert is built as a complete system for nutrition and recovery, covering interventions from macros (protein, fats, carbs) to NEAT, sleep, micronutrition, intermittent fasting, and more — designed for everyone from general population clients to high-level athletes. 

I also remind listeners that enrollment for the Flex Diet Cert closes Monday, February 16th, 2026, at midnight Pacific.

Sponsors:

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

Enroll in the Flex Diet Certification by midnight PST on Monday, Feb. 16.

• https://miket.me/fdc

Available now:

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

Episode Chapters:

• 00:30 Flex Diet Cert Closing Tonight (Enrollment Reminder)
• 01:52 Why NEAT Matters: The Underrated Fat-Loss & Recovery Lever
• 02:25 Calories Drop, NEAT Drops: The Hidden Metabolic Adaptation
• 03:10 Modern Life vs. Cave People: Why We Move Less Now
• 03:40 Track Steps to Override It (Wearables, Pedometers & Hawthorne Effect)
• 04:36 When Dieting ‘Stops Working’: Step Count Falls Without You Noticing
• 06:03 Make It Practical: Step Targets, Accessibility, and Real-World Tips
• 07:16 NEAT for Recovery & Performance (More Training, More Muscle)
• 07:33 Wrap-Up + Last Call to Enroll + Upcoming Interviews

Get In Touch with Dr Mike:

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