What up you lifting meathead. I will bet you two stale donuts that you were never taught cardio. ...but you were taught punishment. That is the dirty little cult handshake nobody wants to admit. Conditioning became the thing you did when you wanted to feel morally superior, end a session in a sweat puddle, and post something about "no excuses" while your physiology quietly filed a complaint with HR. The problem was never effort. It was intelligent correctly applied effort. Lifters are not...
about 18 hours ago • 3 min read
A lifter asked me this on IG, and it is the exact question 90% of meatheads should be asking: "Let's say I'm an average joe who does 2-3 hours of cardio a week in addition to 2-3 strength training sessions weekly. I also hike, so mainly I will be doing stairclimber and incline treadmill for my cardio. What's my typical week gonna look like? How many minutes or hours in Zone 2, how many Zone 3? A good HR zone?" Bingo. That is the correct question. Not "How do I suffer until my soul leaks into...
1 day ago • 2 min read
In this episode of the Flex Diet Podcast, I sit down with Paul Oneid, MS, MS, CSCS (Master Athletic Performance, Coaches Corner University) and his longtime friend and coach Cody Miller (Hoopie Strength) to talk about Paul's transition from powerlifting and bodybuilding into endurance running after tearing both his quads. We get into why Paul made the switch, how Cody built an emergent, responsive training plan for a guy with zero running background and a bilateral quad tear, and the...
3 days 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...
4 days ago • 1 min read
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...
5 days 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...
9 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...
10 days ago • 1 min read
A brand spanking new review just published days ago by Jang, J. et al says EAAs may “bypass” the cardio / lifting interference effect. Is this a mouse trap or meathead magic? Strap in, you beautiful iron-slinging mitochondria hoarder as we break this down. A peer-reviewed review dropped in Nutrients this June, and buried inside the usual academic furniture was a sentence spicy enough to make the supplement aisle start levitating. One sentence basically walked into the strength-and-cardio cage...
11 days ago • 4 min read
The peptide world found mitochondria. Please hide your wallet. One of the up and coming peptides is one called SS-31. The pharmaceutical version has an FDA-approved lane for Barth syndrome, which is a rare mitochondrial disease. And that’s exactly why this gets messy. When something is pure supplement-rack sewer foam, it’s easy to point, laugh, and move on with your life. But SS-31 — also called elamipretide — is a real mitochondrial-targeted compound with real biology behind it. Cool...
13 days ago • 1 min read