ARTICLES & BLOG

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Why Getting Cold This Winter Is A Good Idea on the Wise Traditions Podcast

We are often insulated from our environment. In the winter, we warm our homes. In the summer, we cool them. But we may be unintentionally harming our health by not challenging our bodies to deal with the ambient temperature. A panel of experts today...
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Let’s Get Nerdy – HRV via Oura Ring

Greetings from my last night here in S. Padre TX as we start to drive home over several days tomorrow. Today, I wanted to share with you a question I get a lot on Heart Rate Variability (HRV). “Question on HRV via Oura Doc....
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Episode 601 IronRadio Work Exhaustion vs Training

Today’s health science news covers a new strength and conditioning book, body characteristics of elite strongmen, and problems with omega-6 vegetable oils. Then the guys address how they handle stressed and exhausted clients who need to perform in the gym. Also, sincere thanks to...
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Can You Hyper-Oxygenate Your Muscles?

My first “formal” experience with Wim Hoff breathing was many years ago via a good friend telling me to look into it. This was before anyone really knew who Wim was in the USA. I did what everyone does now with anything new, I...
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Episode 600 IronRadio: Then and Now

It’s episode 600! After covering a backlog of mail, reviews, and news, the intrepid triumvirate look back at how the show has changed over the years. Science topics include strength maintenance whilst dieting, nuts and weight gain, keto supplements, and problems with excessive fructose...
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True HIIT Training

This week, we have been chatting about the second system to train for increased recovery ability and to be more robust. The first system was temperature and the second system is pH. Your body has to regulate both core temp and blood pH very...
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Physiologic Flexibiilty Cert – FAQ

The Physiologic Flexibility Cert – How to maximize recovery techniques for better stress resilience — goes live this coming Tuesday! I’ve had several questions on it and wanted to answer most of them below: 1) When do I get the first module? The first...
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Physiologic Flexibility Certification – How to Maximize Recovery Techniques for Better Stress Resilience

The Physiologic Flexibility Cert – How to maximize recovery techniques for better stress resilience goes live this coming Tuesday (Nov. 10)! I am super stoked about this one as I have been actively looking at this concept for well over 5 years. As I...
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Stress Your Body’s pH System to Increase Physiologic Flexibility

The pH system of your body, which is the second system of Physiologic Flexibility, can be acutely stressed by . . . 1) Breathing When you hyperventilate (fast, rapid breathing), you are blowing off (exhaling) more carbon dioxide. Less CO2 = more alkaline pH...
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Episode 598 Iron Radio Dan Bell Powerlifting Q and A

*from www.ironradio.org Join the guys as they talk with powerlifting phenomenon and record breaker, big Dan Bell. From his origin story to competition tales to self-care to pre-meet tapers, plenty gets discussed. Pull up a bench and get in on this! http://www.IronRadio.org Audio only...
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Easy To Extremes

Hola from S Padre TX where the wind has been stupid light so I have been doing my AM routine, lifting, and cranking on work. We did get out today and did a downwinder from the end of the island, although the wind kept...
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The Sneaky Effects of Aging on Your Fitness

Don your helmets, take your creatine and CBD as we are headed straight down the nerd chute hard about the concept of homeostasis – how to be a more badass human that can handle all sorts of stressors, train harder, recovery faster, and improve...
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What is After Metabolic Flexibility for More GainZ?

Recently, I have been yammering away about how to increase your ability to recover and be a more robust, badass human. I don’t need to point out the massive stress everyone is under right now. While there is only so much that can be...
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Some Like It HOT – Secret Fitness GainZ?

Speaking of temp regulation being one of the systems to target for better recovery and to be a more robust human. . . Cold is one way to do it. You don’t have to get bat-sheeet crazy like your fav nerd here, and convert...
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Cold Water Immersion – Ultimate Recovery or just a Sucky Bath

Yesterday, I went off on a nerdy diatribe about how to build your own BSRD aka BS Recovery Detector to shift through all the crap in the fitness world that is promoted to help you recover faster and be more robust. One key point...
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Homeostasis: System 1 Revealed

Let’s break down the specific categories for how to increase your recovery ability and be a more robust, bad ass human. Pop on to the ole interwebZ today and you will find lots of crazy recovery methods being touted. …from the latest biohacker tech...
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Adaptive Homeostasis Part II

In my last article, I talked about the intrinsic process of homeostasis – the ability of your body to hold a specific parameter of physiology within a tight range – despite being exposed to a wide variety of stimulus. The example I used was...
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Adaptive Homeostasis

I am back again yammering about how to employ a flexible approach to be a more robust human that can train harder, recover faster, and do it while enhancing your health. The key linchpin concept for the next level is based on the idea...
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Be Flexible (not what you are thinking)

It snowed in Minnesota the day right after the wonderful wifey arrived in S Padre TX, where it was a sunny 88F today. Since there was some wind, I opted yesterday to go kiteboarding in the afternoon. Unfortunately, it did not go as planned....
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Episode 597-Iron Radio Stephanie Stepp Path to CrossFit

*from www.ironradio.org After sharing some science news on how to prevent muscle loss during deconditioning (hint: fish oils may help!), the guys chat with exercise physiology grad and CrossFit enthusiast, Stephanie Stepp. Tune in for topics like what attracted an educated woman into that...
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The #1 Downside of Fitness Research

Ah…..nothing like hanging out on my couch on a cool Fall day with a fresh cup of Kick-Ass dark coffee post AM routine (red light, RPR, neuro rehab drills, cardio on the row and bike, cold water immersion in the ole freezer filled w...
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Move Where You Can

Greetings from Dallas TX as we are on the road to South Padre Island. While here in Dallas for just the one day, we crashed with our friends Adam Glass and his wife Ashley. As is typical when we get together, we eat lots...
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A Science Based Guide to Met Flex on NBT podcast

Huge thanks to my friend, Chris Kelly, who asked me to be a guest on the Nourish Balance Thrive podcast. It’s an honor to be asked back to chat about nerdy science. >>NBT podcast: A Science-Based Guide to Met Flex<< Listen in! And nerdy science...
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Anabolic fish juice….say what?

Several years ago at a fitness conference, I had the following conversation with a “fit pro” (that word fit pro triggers me to no end for some reason). Fit Pro: Yo, I have been taking this new supplement and it has really helped my...
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Iron Radio Episode: Welcome to the Gun Show

Huge thank you to everyone who enrolled in this round of the Flex Diet Cert! Wahooo! Super stoked for all of you and I am excited to help you out with the material. In addition to yours truly nerdy having an epic 28+ miles...
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Iron Radio Reviews: Bang Peanut Butter Blast Keto Coffee Taste Test

*from www.ironradio.org Into energy drinks? Or ready-to-drink protein? The Iron Radio podcast and its under-used sister broadcast Nutrition Radio offer insight this month in another video taste test! Join Mike T Nelson, Lonnie Lowery, Phil Stevens, and Michelle Blakely as they offer a rundown,...
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S_2_EP_15: All About Coaching: Interview with Jeb and Dean from Stronger U

Dr. Mike T Nelson interviews Jeb and Dean from Stronger U to provide practical tips for both fitness trainers and fitness enthusiasts. Episode Notes Jeb explains his background, including a stint as a celebrity hairstylist Dean talks about his experience teaching and how that...
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S_2_EP_14: Flex Diet Certification Open Now and My Secret Goal

The writer of one of Dr. Mike’s favorite books of 2020, Breath: The New Science of a Lost Art,” James Nestor joins the Flex Diet podcast this week to talk about everything from breathing, work that he’s done regarding changes to facial structure, ADHD,...
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Flex Diet Podcast: S2 EP16: Protein, Metabolism and Research: Interview with Eric Williamson from Unlocked Fitness

  S2_EP_16: Protein, Metabolism, and Research: Interview with Eric Williamson from Unlocked Fitness I outline the Flex Diet Certification course and explain the secret goal I wanted to accomplish when creating the cert. Episode Notes: Eric’s background and how he got into protein metabolism...
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Flex Diet Podcast: S2 Ep 13: Interview with James Nestor, author of “Breath: The New Science of a Lost Art”

The writer of one of Dr. Mike’s favorite books of 2020, Breath: The New Science of a Lost Art,” James Nestor joins the Flex Diet podcast this week to talk about everything from breathing, work that he’s done regarding changes to facial structure, ADHD,...
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Stack the deck in your favor…

Greetings from the early AM hours on a Saturday here in Minnesota where I am going behind the cheddar curtain to Wisconsin for the Reflexive Performance Rest (RPR) Level 2 course in a few hours after recording Iron Radio. Wait, you may be saying,...
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Mouth vs Nasal Breathing

Nasal breathing is all the rage now, and for good reason. But like all things, just adding it is not the best idea. You want to have an assessment and a solid progression. A rough marker of progress is what HR can you hit...
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Flex Diet Podcast: S2 Ep 12 Interview with Dr Mike T Nelson -Steve Turns the Tables and Interviews Me Today

Stephen Horney from Integrated Health Sciences turns the tables on Dr. Mike T Nelson and interviews him for this episode of the Flex Diet Podcast. Stephen’s questions allow us to get to know Dr. Mike and follow his journey to where he is today....
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Flex Diet Podcast: S2 Ep 11 How To Improve Your Breathing – an Interview with Rob Wilson from Shift Adapt

Dr. Mike T Nelson and Rob Wilson from shiftadapt.com talk about breathing, CO2 vs. Oxygen, nasal breathing, good places to start, anti-fragility, mental resilience, and kiteboarding ) Dr. Mike’s all-time favorite subject). After 5,000 years breathing is “sexy” again! We discuss: Breathing from an...
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My #1 Travel Hack

Before the pandemic, the wonderful wifey and I traveled a lot. So much so that I get to test out all sorts of travel “hacks”.  Lucky for you, through lots of trial and I error, I’ve discovered my #1 travel hack. Side note, I...
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My Mistake With This Missing Nutrient

You may be thinking this is another rant on magnesium, which would be a great guess, but it is not. In fact, it is even more simple than magnesium for a missing nutrient. I bet you have it in your house right now. Did...
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Flex Diet Podcast: S2 Ep 10 Isometrics, Patellofemoral Pain, Collagen, and More: Interview with Jake Tuura

Jake Tuura, creator of The Jacked Athlete website and Podcast, and Dr. Mike T Nelson discuss knee pain and how you can speed up the healing process. They take a look at injury, pain, tendons, collagen, and isometrics, as well as Reflexive Performance Reset...
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The Protein Myth

I know, I know; you are not reading this article to hear some nerd yammer on again about how protein is important. At this point the protein myth that too much is harmful has been completely debunked, right? Wrong. I bet you also get...
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Eustress vs. Distress Psychology

I am not a psych professional, but as a coach/trainer for more than 16 years now, I’ve had to pick up a bunch of it along the way due to all the mistakes I’ve made. When I first started training I thought it was...
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Cold water post lifting – Why I did it wrong

Today after my upper body lifting session of axle bench press, trap bar deadlifts and some accessory rows with mechanical drop sets, pressdowns, axle curls, cable rows with the rolling thunder handle, and neck isometrics, I hopped into my freezer filled with 47 F...
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Dark Beer, Saunas, and Contrast Therapy …in the name of gainZ

One of the comments I got from the BEER-HIIT study article I referenced about beer consumption around training was: nonsense since “everybody knows” that anyone who is serious about their fitness knows beer and gainz do not mix. It turns out this is false....
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Alcohol and your GainZ – The BEER-HIIT study

The BEER-HIIT study seeks to answer a common question from my private M3 1-1 online clients (and one I’ve wondered about myself). “Does alcohol affect my gainZ and body comp?” It is a great question, so let’s dive into it using our friend S-C-I-E-N-C-E...
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Flex Diet Podcast: S2 Ep 9 Gut Health and Exercise: Interview with Dr. Sara Campbell

Dr. Mike and Dr. Sara Campbell take an in-depth look at gut health and exercise. Topics include everything from the microbiome, nutrition, what foods may be useful – what foods to avoid. Also, how the gut is related to all sorts of things –...
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Flex Diet Podcast: S2 Ep 8 Gym Openings and COVID-19 Safety: Interview with Mario Mavrides

This episode of Flex Diet Podcast covers the difficulties with gym openings and COVID-19 safety. Mario tells what he’s doing to get clients back through the door and address their concerns over disinfection and proper distancing. We discuss: The most commonly asked questions regarding...
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All About Bro-Science (really?)

Yep, the crew at Iron Radio did a whole episode about “How To Do Bro-Science” Pic source We also covered some brand new data on which oils are best and the effects of NSAIDs on muscle and performance. >> How To Master Bro-Science << new Iron Radio Let...
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The Ready State Podcast Discusses Flex Diet with Dr Kelly and Juliet Starrett

Check out The Ready State Podcast I did with Dr. Kelly Starrett and his wonderful wife Juliet all about the Flex Diet! >> The Ready State Podcast w Dr. Mike T Nelson << Listen in. We covered everything from . . . Metabolism My MS thesis...
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HRV as a Tool to Measure the Long-Term Cost of Training

Are you training harder at the cost of your health and overall energy level? Yes, you will have days where it’s harder to get to the gym and pick stuff up and put it down; however, those days should be infrequent. A good metric...
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One-size-fits-all nutrition?

We all know a one-size-fits-all nutrition approach almost never works. I am always amazed at how we are all very similar yet different. Everyone operates on many of the same principles. For example, your muscles contact the same across-the-board with interactions of actin and...
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The Trifecta of Recovery – Can you guess it?

You know that you need to train in order to get dem’ gainZ, but what then? Boring big basics here are best for recovery. Yawn… …before you tune out, I have something new that can help you. At the top of the list, based...
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Could Grip Strength Be Your Missing Component?

Want the keys to a missing component in your training? Get a stronger grip. You can’t lift it if you can’t hold on to it. I’m fortunate that my good buddy Adam T Glass exposed me to grip training almost 2 decades ago. As...
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Mental skills for fitness pros with Dr. Lisa Lewis

Greetings from Montana where the wonderful wifey and I are in the process of heading to Hood River OR with a stopover in Bozeman MT for about 36 hours. Before my food gets here, I wanted to drop you a note that Dr. Lisa...
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Flex Diet Podcast: S2 Ep 7 Female Athletes and Eating to Fuel Performance with Dr. Susan Kleiner

I was thrilled to interview my good friend Dr. Susan Kleiner about the importance of fueling your training for a long and meaningful athletic career, especially females. If you are a trainer/coach, learn how to coach your athletes to overcome fears/obstacles regarding food. We...
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Internal vs. External Cues for Muscle Performance

Earlier this year, I flew to Australia to teach Reflexive Performance Reset (RPR) Levels  1 and 2. Both days were epic! One of the concepts of RPR is to look at the entire body through a neurologic lens. It is amazing how everything is...
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Discipline; Do the Work – Keep Moving Forward

Discipline is to punch the clock by lifting the weights with violent consistency. Day in; day out. Some days will be easy. Some days will be hard and suck huge moose balls. Some days may be only mobility work and light cardio. Other days...
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Deep Dive on Metabolic Flexibility (Podcast)

Hola from South Dakota where the wonderful wifey and I are visiting her family. Feels weird that this is our first trip since March 23. …and speaking of odd, many in the fitness world (not you, you know what is going on), view using...
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Top 3 Superfoods

Yep, I am talking superfoods. My definition of a superfood is one that is very nutrient-dense. No, it does not have to be some exotic fruit, harvested by a pygmy with 2 piranhas stuck to his ass from the Amazon Rainforest under a red...
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Flex Diet Cert Testimonial

You may have heard me ramble on and on about the Flex Diet Certification and how it can take your coaching to the next level. Don’t just take my biased word for how awesome it is! Here is what Chelle had to say: “Oh...
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Flex Diet Podcast: Dr. Dom D’Agostino on Red Light, Ketones, Fasting, Zapping Monkeys and More

Last week, I had tons of fun at the neurologist as we played with lasers, Gyrostim, and other fun tools to help my eyeballs. Just realized that this theme of light continues with my latest episode of the Flex Diet Podcast. My good friend...
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All About Light with Thaddeus Owen from Primal Hacker

Greetings from Minnesota where I’m spending the week with Dr. Schmoe at The Functional Neurology Center. More to come on that later… For now, take a listen as I geek out with Thaddeus Owen about all things light-related: colors, physiologic effects, circadian rhythm, and...
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Time-Restricted Eating – new research

Ten years ago if you had told me I would have some clients use fasting or time-restricted eating (TRE) as a method to get better body composition and that it would be popular in the future, I would have said you were as crazy...
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Anabolic Windows