Dr. Mike T Nelson

Educating trainers by turning complex physiology to simple actions via the Flex Diet Cert. Assoc Prof, kiteboarder, lifter, metalhead \m/

[Dr. Mike T Nelson @MikeTNelson]

Stop worshipping at the soft blue altar of Zone 2 cardio.

According to the internet mitochondrion GooRoos, apparently everyone now needs 2-3 hours of nasal-breathing monk laps or your body will file a grievance with the longevity gods.

A narrative review in Sports Medicine from Storoschuk, Moran-MacDonald, Gibala, and Gurd (2025), walked into the Zone 2 temple carrying a gas can and a lit Marlboro.

The claim?

Zone 2 is the optimal intensity for building mitochondria.

That claim does not survive contact with the actual data by hardcore nerds.

The signaling evidence was small, inconsistent, or missing like a gym owner when the HVAC bill shows up.

They did find that harder efforts above Zone 2 did more for mitochondrial adaptation and cardiorespiratory fitness.

This is great news specially when your training time is limited and you are not living inside a Scandinavian endurance lab with unlimited daylight, fermented fish, and a lactate meter glued to your hand.

Translation: Zone 2 cardio is not magic.

Several longevity influencers may now spill their electrolyte water into their cold plunge and can safely remove the red light from their keester.

They highlighted another issue:

Zone 2 may fall below the moderate-intensity threshold used in physical activity guidelines.

If you trade all your harder cardio for easy nose-breathing laps because a podcast told you "mitochondria Bro," you might be leaving the biggest health returns on the table.

That is not "optimization".

It is underdosing dressed up as precision guided BS on a pogo stick.

Now, before the Zone 2 zealots start clawing drywall, yes — Zone 2 has value.

Easy aerobic work can help fat oxidation.

Recovery cost stays low.

Untrained, overweight, beat-up, or low-capacity humans can use it as a smart entry point..

..but it is absolutely not the glowing mitochondria chalice of eternal life.

Want my free cardio protocol that actually matches the evidence and does not require you to cosplay as a retired Tour de France domestique?

Comment CARDIO below and I'll send it to you. It starts at only 6 minutes per day.

Much love and bigger engines,

Dr Mike

PS — Comment CARDIO and I will DM you the Progressive 6 Protocol (P6P).

[Dr. Mike T Nelson @MikeTNelson]

Progress in lifting isn't just about lifting heavier (1RM PR). Consider volume (more reps at a set weight) or density (more work in less time). Increasing any of these shows you're making gains.

[Dr. Mike T Nelson @MikeTNelson]

Most HRV research uses single morning measurements, not overnight tracking. Overnight devices win on compliance, but morning spot checks are more accurate. I'm testing Elonga for its solid, single-point morning readings. Check it out https://t.co/M8yoQIE3xF (affiliate link)

[Dr. Mike T Nelson @MikeTNelson]

The term 'CO2 tolerance' might be misleading. It's likely a desensitization to respiratory sensations, not a change in CO2 levels. Even leading researchers are unsure of the term's validity.

[Dr. Mike T Nelson @MikeTNelson]

Respiratory rate is a key stress indicator, even more sensitive than heart rate variability.

It spikes with non-metabolic stressors like cold, emotion, or cognitive load, while tidal volume adjusts to metabolic needs. New tech could soon measure this via earbuds.

[Dr. Mike T Nelson @MikeTNelson]

Fitness advice often obsesses over mechanisms, not outcomes. Citing how a supplement *might* work (like creatine causing 'futile cycling' for fat loss) is cool, but lacks human data.

Don't assume a cool mechanism guarantees real results.

[Dr. Mike T Nelson @MikeTNelson]

Just published: "Creatine As A Fat Burner? Easy There, Lab Coat Cowboy". Check it out and subscribe to get everything I'm making.
https://t.co/ysF99AQnoh via @kit

[Dr. Mike T Nelson @MikeTNelson]

@andrew_flatt Where I can see more of this published as I have some ideas what is going on, and I do see this myself

[Dr. Mike T Nelson @MikeTNelson]

https://t.co/5Fnf7DsMfL

[Dr. Mike T Nelson @MikeTNelson]

Survival hinges on breathing and moving. To move, hip flexion is essential, making it a top priority. This means sacrificing anything else to achieve it. #Movement #Priorities #HumanBody

[Dr. Mike T Nelson @MikeTNelson]

Performance hinges on recovery. Improving recovery means athletes can train maximally more often, potentially adding an entire extra training session per week. #PerformanceTraining #Recovery #Athlete

[Dr. Mike T Nelson @MikeTNelson]

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[Dr. Mike T Nelson @MikeTNelson]

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[Dr. Mike T Nelson @MikeTNelson]

New article here

https://t.co/WcX8ropL9C

[Dr. Mike T Nelson @MikeTNelson]

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[Dr. Mike T Nelson @MikeTNelson]

https://t.co/u6PoE6vHb7

[Dr. Mike T Nelson @MikeTNelson]

Imposter syndrome is real, but so is your future self. Start acting like the confident, fit person you aspire to be, daily. Pretend until it becomes your new norm. Fake it 'til you make it. #ImposterSyndrome #SelfImprovement #PersonalGrowth

[Dr. Mike T Nelson @MikeTNelson]

Inflammation and hyperbaric therapy are always present. Hyperbarics can reduce inflammation, helping with pain, mental health issues linked to brain inflammation, and other symptoms. It's a universal tool for improvement, barring specific contraindications.

[Dr. Mike T Nelson @MikeTNelson]

Struggling with PCOS? For insulin-resistant PCOS, a calorie deficit is key. Balance blood sugar with protein-rich meals, especially breakfast. Walks and strength training are game-changers for managing cravings and fat storage. #PCOS #HealthTips

[Dr. Mike T Nelson @MikeTNelson]

Hyperbaric therapy is a game-changer for athletes, boosting both exercise performance and recovery. It helps you get back to baseline faster and can even enhance your workout results. #SportsMedicine #PerformanceBoost #Recovery