Greetings from ye olde MSP airport, where your favorite nerd is currently mainlining coffee and preparing to board the flying germ tube for a quick hop to Chicago.

Why Chicago?

I'm presenting Friday and Saturday at the Home Hope Conference, where I'll be diving into one of my favorite topics:

Performance as a massive component of healthspan and longevity.

Because here's the deal.

Living longer is cool.

Living longer while being strong, capable, and able to do badass things without needing three business days to recover?

Even better.

When I look at performance markers associated with longevity, three big ones jump out:

1. Lower-body strength

2. Aerobic fitness (VO2 max)

3. Grip strength

Now, if you're a card-carrying meathead, you're probably doing pretty damn well on two of those.

Lower-body strength? Check.

Grip strength? Probably crushing the norms.

But aerobic fitness?

Ahhhh, there's where things can go sideways.

You can squat a small automobile and still have an aerobic engine that resembles a 1978 lawn mower running on stale gasoline.

How do you know if your aerobic fitness sucks?

You don't need to sacrifice a goat to the cardio gods or immediately book a fancy laboratory test.

Start with something simple.

Hop on a Concept2 rower and hammer out a maximal 2K.

If you're a runner, try the classic 12-minute Cooper test.

Online equations can give you a ballpark VO2 max estimate from performance tests, although accuracy varies, especially with rowing.

Is it as accurate as strapping on a metabolic cart?

Nope.

But it's a useful starting point, especially when you repeat the same test over time.

And if your aerobic performance needs work, I've got excellent news.

You do NOT need to sign up for a marathon, divorce your barbell, or spend 14 hours a week worshipping at the altar of Zone 2.

You need targeted aerobic training.

That's it.

With my M3 one-on-one clients, I take things further. We use additional assessments to determine what part of their aerobic performance needs the most attention.

Then we attack THAT.

Not some random cardio protocol a jacked influencer found carved into a stone tablet.

Because nothing drives me more insane than watching someone spend months grinding away at endless Zone 2 sessions, only to discover their actual performance barely moved.

All that time.

All that sweat.

Minimal gainZ.

Well, sheeeeet..

There's a better way to do this.

Which brings me to something I'm pretty damn excited about.

I'm putting together my new Custom Meathead Aerobic Program.

The concept is simple.

I customize your aerobic assessment and programming based on YOUR:

• Current aerobic fitness
• Available training time
• Existing lifting schedule
• Lifestyle and recovery capacity
• Specific performance goals

You'll know what to do, how long to do it, what heart rate or intensity to target, and which training method to use.

No guessing.

No throwing random cardio spaghetti at the wall and hoping your VO2 max magically improves.

Just targeted work with a clear purpose and measurable progress.

Since I'm speaking this weekend, I'm dialing in the final pieces, and enrollment opens early next week.

I'm stoked for this one!

In the meantime, go lift something heavy, crush some grip work, and get your ass on that rower.

Build the strength.

Amp up the engine.

And keep doing badass things for as many decades as possible.

Much love,
Dr. Mike

________

Mike T Nelson CISSN, CSCS, MSME, PhD
Associate Professor, Carrick Institute
Owner, Extreme Human Performance, LLC
Editorial Board Member, STRONG Fitness Mag

Mike T Nelson is a PhD and not a physician or registered dietitian. The contents of this email should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.