Hola from a completely sideways week here in Minnesota.

This was one of those weeks where the world doesn’t just feel heavy — it feels like the whole darn thing tilted.

Real heavy.

The kind of week that tightens your chest before the coffee hits and makes everything else feel suddenly… smaller.

So yeah — I’m pulling back from social media a bit this week.
Posting a few things.
Then ghosting like a cryptid.

And I keep reminding myself, my clients, and now you of the same uncomfortable truth:

If you are a mess, you are not useful.

That’s not hustle culture.
That’s responsibility.

I have clients and humans who depend on me to keep it together.
I know you do too — coworkers, kids, athletes, patients, teammates, someone.

When events hit close to home, when stress spikes and your nervous system stays pinned in the red…

You don’t need a new system.
You don’t need motivation.
You don’t need to “push through.”

You need basics.
Brutal. Boring. Effective.

So here are your marching orders for the next 24 hours:

Take a walk.

Lift something heavy — or at least move your body.

Cook protein for the week so "Future You" doesn’t eat like an idiot with orange cheeZe doodle dusted hands.

Get into bed on time like it’s a non-negotiable meeting with your nervous system.

That’s it.

You don’t need to fix the world today.
You just need to stay upright inside it for now.

Tomorrow is another day.
Hang in there.
Keep going.

You can do it.

Here’s what went down this week in newsletter and 👇

Quick reminder before I disappear back into the fog:​
Applied Growth 2026 closes tomorrow (Monday, Jan 12) at midnight PST.

That’s it.
No quiet reopen.
No “later this year.”
No second lap.

If you want in, the details are here:

Newsletters:

• ​Welcome to 2026: In a world drowning in noise and fake optimization, I explain why you don’t need more information in 2026. You need ruthless clarity, weekly execution, and a system that actually moves you forward.
• ​Applied Growth 2026 FAQ: I break down the real FAQs behind Applied Growth—why it kills hesitation, exposes your single bottleneck, and turns weekly decisions into momentum instead of endless “almost ready” thinking.
• ​The GLP-1 trade-off almost nobody talks about: I break down what the GLP-1 hype cycle is ignoring—how these drugs quietly shift your nervous system, raise resting heart rate, and why that autonomic cost matters if you care about recovery, performance, or long-term resilience.

Flex Diet Podcast:

• ​Episode 361: Maximizing Athletic Performance and Recovery with Dr. Jeremy Bettle

Iron Radio:

• ​Gym Characters​

Article of the week:

• ​H3C: The Morning Routine That Delivers Real Energy, Focus, and Resilience​

Instagram posts of the week:

• ​Grip strength stalled?​
• ​Why 30 sec on and 30 sec off is not the best starting place for anaerobic work.​

Gym Tune of the Week: Public Enemy — Fight the Power​

Not metal.
But somehow… very metal.

Three reasons:

1. Public Enemy always felt more punk than hip hop to me — probably because Bring the Noise with Anthrax permanently soldered distortion, rebellion, and truth-telling into my brain chemistry.
2. I distrust all politicians equally, and staying alert to misuse of power isn’t edgy — it’s basic civic hygiene.
3. It’s just a flat-out great song that still hits hard decades later.

Throw it on.
Lift.
Walk.
Breathe.
Don’t spiral.

Much love,
Dr. Mike

PS — If this week felt heavy, you’re not alone….you’re human.

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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