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, motivated people stay stuck, and it's not because they lack drive or information, but because they keep changing course right before consistency has a chance to pay off.
• ​Sleep and the Science of the 3 AM Walk to the Bathroom: I break down why waking up to pee at 2:47 a.m. is usually a systems issue, not aging or willpower, and how a few boring, physiology-based fixes can dramatically improve sleep without meds or gimmicks.
• ​Personal note -update from Minnesota: I explain why I’m briefly pausing the usual fitness focus to share what’s unfolding here in Minnesota, how I’m navigating the tension between staying in my lane and speaking up as a human, and what that means for this newsletter going forward.
• ​Violent Consistency: I share a brutally honest reminder that when life gets chaotic, and motivation collapses, progress is protected not by perfection but by doing something, preparing for chaos, and never letting one missed day turn into a slide.

Flex Diet Podcast:

• ​Episode 362: Beetroot, Blood Flow, and Freaks of Physiology with Dr. Eric Trexler

Iron Radio:

• ​Dietary Guidelines 2025-2030​

Article of the week:

• ​The Evolutionary Case for Sleep: Why Your Inner Caveman Still Needs a Nap​

Instagram posts of the week:

• ​Mo’ knowledge is not always better​
• ​Why 30 sec on and 30 sec off is not the best starting place for anaerobic work.​

​Gym Tune of the Week:​ Sepultura live in 1994 "Propaganda"​

From the Chaos AD album that kept me sane this past week. This song from almost 30 years ago is more relevant now than ever.
Hang in there.

Drink coffee, crank some metal, turn your phone off, and lift some heavy a$$ weights.
​
​Why criticize what you don't understand?
Why change my words?
You're so afraid
​
You think you have the right to put me down
Propaganda hides your scum
​
Face to face, you don't have a word to say
You got in my way, now you'll have to pay
​
Don't, don't believe what you see
Don't, don't believe what you read
​
No!I know my way, I'm here to stay
I didn't start all this yesterday
I'll prove you wrong all the way
Life teaches me you're always alone -Max of Sepultura

Mch love,
Dr Mike
​
PS- Remember

Darkness cannot drive out darkness; only light can do that.
Hate cannot drive out hate; only love can do that.- Martin Luther King

​

_____________________

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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