Greetings from Minnesota, where the mornings are finally starting to hint at that first crisp bite of fall — hands down my favorite time of year to be out banging around in the garage gym. Between updating / creating new programs for my online 1-1 M3 clients, writing, and even getting the ole cold plunge freezer dumped and cleaned, it has been a good week. Here's what went down this week: Newsletters: Top 5 Creatine Myths (full PDF): Busting the biggest creatine myths the internet keeps...
about 11 hours ago • 3 min read
A few of you hit reply after yesterday’s creatine email with basically the same question: “Okay Dr Mike, what creatine do YOU use?” Easy. Creatine monohydrate from Driven Nutrition. I’ve used the same stuff for almost 12 years. Twelve. Years. Which is roughly 874 years in supplement-industry dog years where every six months somebody discovers a NEW ULTRA-BOLIC CREATINE that apparently makes boring old monohydrate look like it arrived on the Mayflower. Yet there it sits on my shelf. Creatine...
1 day ago • 1 min read
Your max heart rate equation may be wearing a fake mustache and carrying forged documents. You know the one: 220 − age = maximum heart rate Simple, clean, and easy to remember. It is also about as precise as throwing a lawn dart over your shoulder after 3 Guinness and declaring wherever it lands to be your new training zone. Here is the strange history. The famous 220 − age equation did not come from Karvonen. In their 1957 study, Karvonen and colleagues used heart rate reserve, but they...
3 days ago • 4 min read
Zach Moore joins me to break down nutrition fundamentals that often get overlooked in fitness. From gut health and micronutrient optimization to practical coaching strategies, this episode returns to the basics. Listen to the full episode Episode Timestamps: 02:37 — Training in a garage gym during a heat wave03:53 — Grip strength, sweat & cold water immersion06:32 — Overthinking training & lessons from old-time strongmen09:54 — Minimalist strength training & the trap bar deadlift15:13 — Go-to...
5 days ago • 1 min read
Greetings from sunny and finally not stooooopid hot Minnesota. I was so stoked to finally open the door on the Extreme Human Performance Center (aka Garage Gym) yesterday since Dew point was finally below 70 and the air temp was only 83F, cool weather! Here is what went down on another crazy week Always curious as to what you think, so hit me back. Here's what went down this week: Newsletters: Muscle Is Last in Line When You Diet: Explore what actually gets sacrificed when you diet and how to...
7 days ago • 1 min read
I got hit via a couple DMs just the other day on this popular question: “I'm cutting. How do I not lose muscle?” The standard answers are correct and nearly useless. Eat more protein. Keep lifting. Do not slash calories with a chainsaw. Fine. That is standard elevator speech advice. ..but lets strap on our propeller hats and go a$$ first down the nerd chute as my buddies at the University of Arkansas have spent years grinding this question through controlled studies with military...
8 days ago • 6 min read
The ISSN conference in June was a blast—a migration of protein scientists, coaches, supplement degenerates, and sleep-deprived PhDs surviving on hotel coffee while debating leucine thresholds before breakfast. Exactly my kind of vacation. Buried beneath the usual discussion of muscle protein synthesis and hypertrophy was something far stranger: Essential amino acids may help preserve cognitive performance under stress. Not merely muscle. Your brain. Here is the wild part, dear reader: the...
10 days ago • 7 min read
In this episode of the Flex Diet Podcast, I sit down with Cliff Wilson, coach and founder of Raw Intensity, to talk about what actually separates good coaching from great coaching. Getting better doesn't make hard things feel easier — it makes you capable of doing more. Cliff shares the mental skills behind elite physiques, why context beats internet absolutes, and how great coaches turn research, experience, and failure into better decisions. Listen to the full episode here Episode...
13 days ago • 1 min read
Hola from hot and humid Minnesota. A couple less newsletters than usual this week as I was on the flying germ tube to OH to record an episode of the Table Talk Podcast w Dave Tate! Full details below along with much more from this past week. Newsletters: Creatine Causes Cancer?: A myth-busting look at the latest round of scary creatine headlines, and what the actual research says. Greetings From OH: Table Talk I was super honored to record an episode of the Table Talk Podcast w Dave Tate...
14 days ago • 2 min read