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Dr Mike T Nelson

Weekly Wrap Up Feb. 1, 2026

Published about 6 hours ago • 1 min read

Just a short intro here, as my wife and I just came back from a beautiful vigil/memorial for Alex Pretti. Huge shout-out to our great friend Christa and her staff for doing an amazing job with it.

It's ok to be sad at times and grieve. The world feels crazy now, especially here in Minneapolis.

It's ok to take care of yourself.
Stand up,
Keep fighting,
Keep going.

Here's what went down this week.

Newsletters:

  • ​The 4 x 40 "Rule": The stupid-simple 4×40 protein rule that quietly fixes recovery, kills late-night hunger, and makes your training start working again.
  • ​Stress, trauma, and physiology: Why your stalled progress, lousy recovery, and vanishing discipline might have nothing to do with your macros and everything to do with a nervous system stuck in redline.

Flex Diet Podcast:

  • ​Episode 364: Does Cold Water Hurt Your Gains? The Science with Dr. Cas Fuchs

Iron Radio:

Article of the week:

Instagram posts of the week:

Gym Tune of the Week: “Refuse/Resist” by Sepultura

From their “Chaos AD” album, which is the first full-length album I ever heard from them, comes this amazing song.

Heck, that entire album is in my top 10 metal albums of all times from Max’s vocals to the punishing drums to the guitars. Epic song.

Put it on and crush some PRs.

"Chaos A.D.
Disorder unleashed
Starting to burn
Starting to lynch
Silence means death
Stand on your feet
Inner fear
Your worst enemy
Refuse
Resist" - Max of Sepultura

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 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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Dr Mike T Nelson

Creator of the Flex Diet Cert & Phys Flex Cert, CSCS, CISSN, Assoc Professor, kiteboarder, lifter of odd objects, metal music lover. >>>>Sign up to my daily FREE Fitness Insider newsletter below

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