Hola from the middle of America, as I am making my way back after leaving S Padre, TX, this past Monday night. If all goes well, I'll be sleeping in my own bed tonight. Wish me luck!

Here is what went down this week:

Newsletters:

• ​Zone 2 Cardio for Lifting Meatheads is Dead....do this instead: Why Zone 2 cardio barely moves the needle for lifters — and how replacing it with Zone 3 and smart VO₂ max intervals can dramatically boost your strength, endurance, and recovery.
• ​BroTein: Learn the simple road-trip nutrition rule that keeps you from losing muscle (and resorting to gas-station regret snacks): prioritize protein with easy, packable options like bars you’ll actually eat.
• ​EPG, David Bars, and Missing Micronutrients: Learn how much EPG in protein bars is actually safe, when it may start affecting vitamins, and the simple daily limits to follow so your bar habit supports muscle, not micronutrient chaos.
• ​I was blown away: Discover how to level up your coaching in just 5–10 minutes at a time with actionable, science-backed micro-lessons that cut through fitness noise and help you apply physiology with confidence.
• ​The Death of Rest Periods: Learn how to use heart-rate-based rest periods to unlock more high-quality strength and hypertrophy gains instead of letting arbitrary stopwatch rules sabotage your performance.

Flex Diet Podcast:

• ​Episode 356: How Keto Affects Performance with Dr. Andrew Koutnik

Iron Radio:

• ​Thankful Lifters​

Article of the week:

• ​The Omega-3 Thunderdome: EPA vs DHA for DOMS, Strength & Recovery (What the Science Really Says)​

Instagram posts of the week:

• ​Is BPC-157 the healing cheat code everyone online swears by…​
• ​Does it feel like everyone is on something lately?​
• ​Can you guess what’s in my cooler for a day of kiteboarding?​

Gym Tune of the Week: The Browning “Poison”

I am a huge fan of these guys. If you are looking for brutal death metal vocals, raging guitar riffs combined with a hint of industrial, almost EDM sides, you're in for a ride here. Crank it and crush some PRs!

Much love,
Dr Mike

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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 Ph.D. 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.

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