profile

Dr Mike T Nelson

Weekly Wrap Up July 5, 2026

Published about 5 hours ago • 1 min read

I hope you had a great July 4th celebration if you are living here in the USA and a great weekend elsewhere. The wonderful wifey and I went to a local parade with family and had a nice relaxed day. I moved my lifting day to today so I am stoked to get into the Extreme Human Performance Center today.

Always curious as to what you think, so hit me back.

Here is what went down this week:

Newsletters:

  • ​Real Freedom Comes From Knowing the Rules: Why true freedom — in training and in life — comes from mastering the fundamentals, not from "anything goes."
  • ​Why I Said Yes To Chicago: The story behind why Mike said yes to a big event this time, and how he decides which conferences are actually worth his calendar.
  • ​EAAs, Cardio, and Your GainZ: A brand-new review suggests essential amino acids may let you dodge the classic cardio/lifting interference effect — mouse trap or meathead magic?

Flex Diet Podcast:

  • ​Episode 392: Daniel A. Traylor, Ph.D. on how leucine acts as the "dimmer switch" for muscle protein synthesis, why older adults may need double the protein dose, and what GLP-1 drugs mean for muscle loss.

Iron Radio:

Instagram posts of the week:

Calendar — Where's Dr Mike?

  • 🏠 2026 HOMeHOPe Conference — early October 2026 — details here​

Gym Tune of the Week: Machine Head "Davidian"

"Let freedom ring with a shotgun blast" — that is basically unhinged July 4 poetry right there from Robb Flynn and friends. That entire album is amazing and bonkers to think it was released in Aug of 1994 as it still shreds today. Crank it up and crush some PRs.

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.

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

Read more from Dr Mike T Nelson

Happy 4th, you glorious meat-slinging firework hazard. Today is the day we celebrate freedom by grilling dead animals, launching explosives into the sky, and pretending the potato salad sitting in the sun for 4 hours is not a bacterial crime scene wearing mayonnaise pants. Beautiful. ...But here’s the weird thing about freedom. Most people think freedom means “do whatever you want.” That’s not freedom. It’s a toddler with car keys. Real freedom comes from understanding the principles so well...

about 24 hours ago • 4 min read

I don’t say yes to every event. Some conferences feel like getting trapped in a carpeted casino for biohackers, where every booth is trying to sell you a glowing forehead device, mitochondrial fairy dust, or a longevity protocol based on three blind mice, one GooRoo influencer, and a chart that looks like it was drawn during a hostage situation. Hard pass. I will stay home as my calendar is already full enough with: Clients. Writing. Courses. Research. Podcasting. Trying to pick up stupidly...

6 days ago • 2 min read

Quick question: can you really only absorb 30 grams of protein at once? The honest answer is... it depends on who's asking. In this week's episode, I sat down with Daniel A. Traylor, Ph.D. — co-founder and principal scientist of LEUVATE™ — to dig into the protein quality and amino acid science that most people (including most coaches) completely miss. Dan's research focuses on how leucine and essential amino acids (EAAs) signal muscle protein synthesis — and why older adults may need twice...

6 days ago • 1 min read