It's Sunday, and I'm still feeling shattered from the events in Minnesota recently. I alternate between periods of profound sadness, anger, helplessness, and then back to hope, and then the cycle starts all over again. Thank you for all the kind notes everyone has sent in this difficult time. Thank you to all who purchased the Microlectures this past week. I've decided to personally match the amount raised and donate it to those affected in MN, providing them with food, water, diapers, and...
2 days ago • 2 min read
Hey friends, Muscle growth is one of those topics where the signal-to-noise ratio is absolutely brutal. Everyone has a hot take.Everyone has a “new” method. And somehow we keep circling back to the same questions about volume, frequency, recovery, and why people stall out or burn themselves into the ground. In this episode of the Flex Diet Podcast, I sat down with my buddy Ben Mayfield-Smith from Matter Athletica to unpack what actually drives hypertrophy in the real world — not just on...
5 days ago • 1 min read
I ran across and older email today with something my buddy Dan Garner said and it has been rattling around my skull like a loose kettlebell in the trunk, and once that happens I either write… or annoy my wife explaining physiology metaphors over dinner. So here we go. You ever notice how the more experienced you get, the harder decisions actually become? Not easier. Harder. Early on, everything feels simple:“Train harder.”“Eat cleaner.”“Sleep more.”“Just be consistent, bro.” Then you learn...
6 days ago • 2 min read
This one is a day late as I had a client (Hello Ann) here from PA from Friday night through this AM today. We got to do some movement asessments, hands on work, training - a lower body and upper body session, some other fun stuff like Dolphin MPS, great food + Guinness and lots of laughs - just what I need to feel like a human who is working to make an impact in a crazy world. Here's what went down this week. Newsletters: The purple halls are full of motivation... I explain why most smart,...
8 days ago • 2 min read
Holy hell — thank you. Seriously. I hit “send” on the last newsletter, closed the laptop, and braced for impact like a fighter pilot flying into weather with questionable instruments. Turns out?Most of you were right there with me. Replies. Messages. A few folks weren’t thrilled — which is fine. If everyone agrees with you, you’re probably saying nothing interesting. So we’re back at it. And today’s theme is eternal, unavoidable, and undefeated: The Resistance Steven Pressfield named it years...
10 days ago • 2 min read
As you know, I live here in Minnesota that has been on the news for horrible reasons. I’ve grown up here and spent my entire 51 years here other than the 4.5 years I was at Michigan Tech Univ doing my post grad and graduate degree in Mechanical Engineering. My undergrad was in Duluth at St Scholastica and my graduate and PhD work was at the University of MN. I love it here despite some days I piss and moan about the cold in the winter. ***Tomorrow will resume this newsletters fitness only...
12 days ago • 3 min read
Somewhere around 2:47 a.m., your nervous system throws a wild internal rave — all lights, noise, and false alarms — and drags you out of deep sleep to negotiate with the toilet. Again. This isn’t aging.This isn’t weak willpower.And it’s usually not a bladder problem. It’s a systems failure — fluid timing, kidney handling, nervous system tone, and sleep depth all colliding like drunk bats in a phone booth. The good news: most cases don’t need pills, patches, or a urologist with a prescription...
13 days ago • 5 min read
Huge thanks for those who are in Applied Growth 2026- awesome I am stoked to work with you! Today 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...
15 days ago • 1 min read
I’m willing to bet you don’t have a motivation problem.If anything, you probably have way too much of it. Motivation is cheap. It’s everywhere. You can find it roaming the purple halls of Planet Fitness at 3:47pm on a Tuesday — pacing between machines, clutching a phone, earbuds in, nodding along to a podcast about unlocking your potential with some secret phrase muttered 27 times a day. These wandering souls are motivated as hell — especially right now in mid-January. They read the latest...
15 days ago • 2 min read