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A question I’ve been asking myself lately: What’s the endpoint of this habit or practice?

It sounds simple, but I think it’s a question we could ask more often in health.

So many people confuse what they’re doing with why they’re doing it.

We get caught up in the habits, protocols, checklists, metrics, and routines. Eventually, the doing itself can become the goal.

But most of us don’t take supplements because we love swallowing pills. We don’t jump into cold plunges for the fun of it. Well, most of us at least. And we definitely don’t get excited about getting poked for bloodwork.

We do these things because of what we hope waits on the other side.

Better energy. More clarity. Improved health. Greater capability. More freedom. A longer, more vibrant life.

The habit is the vehicle. The endpoint is what we hope it helps us experience.

And I think remembering that distinction is essential to sustainable change.

What Are You Really After?

Take exercise.

You can track your VO2 max, count your steps, monitor your heart rate, and follow the perfect training program. Those things can all be valuable.

But why are you doing them?

Maybe you want to be able to travel when you’re 70. Keep up with your kids. Carry your own groceries. Run a marathon. Feel confident in your body. Reduce your risk of chronic disease. Have enough energy to actually enjoy your life.

Suddenly, the workout means something different.

The same applies across health:

• Mindfulness → Presence, awareness, and peace

• Exercise → Capability, confidence, and freedom of movement

• Nutrition → Energy, nourishment, and longevity

• Sleep → Recovery, resilience, and sharper thinking

• Tracking → Awareness, self-leadership, and better decision-making

There is also a good deal of science behind this idea.

Research has shown time and time again the importance of connecting behavior to personally meaningful goals and values. We tend to sustain behaviors better when they feel self-directed and connected to something we genuinely care about, rather than something we simply think we should do.

That makes intuitive sense.

“Get eight hours of sleep” is a recommendation. “I want enough energy to be fully present with my family tomorrow” is a reason.

“Exercise five days per week” is a target. “I want my body to allow me to keep exploring the world for decades” is a direction.

The behavior hasn’t changed. But the meaning behind it has.

Maybe “Endpoint” Isn’t Quite the Right Word

Now let me contradict myself for a second.

Some of the most worthwhile things we pursue in life don’t actually have an endpoint.

Better sleep. Better nutrition. Better health. A stronger mindset. Being a better parent. Being more present.

You never really arrive. There isn’t a magical Tuesday when you wake up and say, “Well, I’ve officially completed health.”

And maybe that’s the point. Perhaps what we need is less of an endpoint and more of a direction.

• Where do you want your health to take you?

• What do you want your body to allow you to do?

• How do you want to feel?

• Who do you want to be able to show up for?

• What kind of life are you trying to create?

Then ask the question underneath all of those questions: Why does that matter to you?

When the why becomes clearer, the what and how often become easier to figure out.

Getting up early to exercise has more meaning. Eating more whole foods feels less restrictive. Drinking less alcohol becomes a choice rather than a sacrifice. Putting down your phone becomes easier. Getting outside becomes something you look forward to.

The individual actions start connecting to something bigger.

Direction Over Destination

This is also why I think health can become unnecessarily complicated.

We spend enormous amounts of time debating the perfect workout, diet, supplement, wearable, morning routine, or recovery protocol without first asking what we actually want any of those things to accomplish.

The answer will be different for everyone.

Maybe your direction is longevity. Maybe it’s performance. Maybe it’s energy. Maybe it’s being able to play on the floor with your grandkids someday. Maybe you simply want to wake up feeling good in your own body.

There is no universal endpoint. But there should be some clarity around the direction.

So if you’ve been feeling stuck, unmotivated, or lost in the weeds, zoom out.

Before adding another protocol, ask what it’s actually helping you accomplish. Before chasing another metric, ask why that number matters. Before setting another health goal, ask what you hope reaching it will allow you to experience.

Then look at your current habits and ask whether they are actually moving you in that direction.

Clarity creates alignment. Alignment makes action easier.

For the 100th time, you don’t need to perfectly optimize every part of your health.

You need to know where you’re trying to go, understand why it matters, and keep making choices that move you a little closer.

So I’ll leave you with the question that started this whole reflection:

What are your “endpoints,” or better yet, what is your direction, and are your current habits helping you get there?

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I have a confession to make. I subscribe to WAY too many newsletters.

Phew. Glad I could get that off my chest.

The upside is that I take in an incredible amount of information and wisdom. Inspiring stories. Motivational quotes. New research. Practical tips and tools. Ideas from books, podcasts, conversations, and people I admire.

I love it.

BUT I also try my best to balance information consumption with application and creation of my own. Hence the books, newsletters, podcast, coaching, and everything else I’m constantly tinkering with.

I’ve always believed that knowledge becomes powerful when it is applied, shared, and used to inspire action.

So in that spirit, here are 10 quotes and ideas that have stuck with me lately, along with a few thoughts on why.

1. “Don’t color your experiences before they happen.”

Humans are prediction machines.

We rehearse conversations. Forecast outcomes. Catastrophize. Do mental gymnastics about things that haven’t even happened yet.

And then sometimes reality arrives and looks nothing like the story we created.

Prepare. Control what you can. But let life come as it may.

Don’t become so distracted by the future or consumed by the past that you miss what is actually happening now.

2. “It’s not about not dying. It’s about not living.”

There’s a lot of conversation in health right now about extending lifespan.

I’m all for longevity.

But living longer means little if we become afraid to truly live.

Have the breathtaking experience. Take the trip. Spend time with people you love. Chase the thing that scares you a little.

The goal is not simply more years in your life. It’s more life in your years.

3. “Change before you have to.”

I’ve seen this lesson play out too many times.

The diagnosis. The injury. The burnout. The wake-up call.

We don’t always need to wait for something to force our hand.

Prevention rarely feels urgent, which is exactly why it gets ignored.

Make the change while you still have options. Be proactive instead of reactive.

An ounce of prevention really can be worth a pound of cure.

4. “Nothing is certain except uncertainty.”

The only thing we know for sure is that we won’t know everything for sure.

Expecting life to unfold exactly as planned is a recipe for frustration.

A distinction that has helped me is preparation over planning.

Plans can be rigid.

Preparation gives you the ability to adapt when life inevitably throws something different at you.

Be clear with where you want to go. Stay flexible in how you get there.

5. “Everyone wants the outcome. Few want the lifestyle that creates it.”

Social media makes outcomes incredibly visible.

The body. The business. The house. The achievement.

What we don’t always see is what produced it.

Discipline. Consistency. Sacrifice. Commitment. Responsibility. Years of showing up (or corruption, cheating, drugs, etc).

Whether it’s health, wealth, or personal growth, meaningful results usually require a lifestyle capable of sustaining them.

Don’t just ask what you want.

Ask what you’re willing to consistently do for it.

6. “Change your environment. Change your life.”

We are only as strong as our environments allow us to be.

The people. The places. The food in the kitchen. The apps on your phone. The information you consume.

All of it is shaping you, whether you realize it or not.

Behavior science tells us how powerfully cues, convenience, and context influence our actions.

So stop making every healthy decision a battle of willpower.

Build an environment where the better choice becomes the easier choice.

7. “The cost of inaction is often higher than the cost of wrong action.”

This one hits home for me.

We can overthink ourselves straight into stagnation. Analysis paralysis. Waiting for certainty. The perfect timing or opportunity. Trying to eliminate every possibility of failure before doing anything.

But you can’t get feedback without action. You can’t get lucky without putting yourself in the game.

And you definitely miss 100% of the shots you don’t take.

Sometimes chasing meaning is worth the discomfort.

8. “To learn, wander. To achieve, focus.”

I love the balance in this.

If you want to learn, cultivate curiosity.

Read broadly. Explore. Ask strange questions. Get off the beaten path.

But when it’s time to execute?

Narrow. Prioritize. Focus. Mono-task.

We need both modes.

Wandering helps us discover. Focus helps us build.

9. “The stress of being perfect will kill you faster than your imperfections.”

Maybe a little dramatic, but the point lands.

Trying to optimize every variable of your life can quickly become its own source of stress.

Perfect food. Perfect sleep. Perfect workouts. Perfect routines.

Perfect never arrives. Progress does.

Most of the biggest health levers are simple, inexpensive, and forgiving when practiced consistently.

Our imperfections are also part of what makes us human.

Better is available. Perfect isn’t.

10. “Until death, all defeat is psychological.”

I’ve also heard Michael Jordan paraphrased along the lines of, “I never lost. I just ran out of time.”

I love the idea behind both. Failure rarely has to be final.

You lost. You learned. You adjusted. You tried again.

There is enormous power in refusing to count yourself out.

Keep fighting. Keep learning. Keep showing up.

Simple as that.

Final Thought

Quotes are interesting. But quotes alone don’t change anything.

The value comes from what they make you question. What they make you reconsider. What they inspire you to do differently.

So let these be more than words you highlight, save, or repost.

Turn information into an invitation. Knowledge into action. Knowing into doing.

Maybe one of these means something completely different to you than it does to me.

Perfect.

If it makes you think, challenges you, empowers you, or pushes you forward, then the job is done.

So which one resonates most?

Better yet, which one are you going to apply?

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We spend a lot of time looking for the next big health breakthrough.

A new supplement. A better workout. The perfect diet.

Meanwhile, one of the most powerful habits available has been sitting right under our noses the whole time. Literally.

Last week, we talked about breathing in general and the power it can have on our health. Today we are talking about nose breathing specifically.

As we mentioned last week, we take around 25,000 breaths every day, yet most of us rarely think about how we’re breathing.

As a result, more than half of Americans habitually breathe through their mouths.

And over time, that matters. A lot.

Humans Were Designed to Breathe Through Their Noses

Ancient cultures treated breathing as a sacred practice. Breathing through the mouth wasn’t encouraged. In some traditions, it was actively discouraged.

Modern science is beginning to explain why. Your nose does far more than simply move air.

• It filters dust, allergens, and pathogens.

• It warms cold air.

• It humidifies dry air.

• It increases nitric oxide production, a molecule that helps improve blood flow, oxygen delivery, and immune function.

Your mouth does none of those things. It’s essentially an emergency backup. Useful when you’re sprinting or congested or talking.

But not necessarily meant to be your default.

Thousands of Small Decisions

One mouth breath probably won’t change your life. Neither will one nose breath.

But multiply either by 25,000 times a day, and the picture changes. Research has linked chronic mouth breathing to:

• Poor sleep and snoring

• Dry mouth and dental problems

• Higher blood pressure

• Reduced cognitive performance

• Dehydration

• Facial and airway changes over time

Nasal breathing, on the other hand, has been associated with:

• Better oxygen efficiency

• Lower stress

• Improved sleep

• Better circulation

• Greater cognitive clarity

Again, one breath seems insignificant. Twenty-five thousand breaths create a lifestyle (for better or for worse).

The Bigger Lesson

This is one of my favorite examples of something I talk about often.

Small things compound. We tend to underestimate habits because each individual action feels too small to matter.

One healthy meal. One walk. One earlier bedtime. One nose breath.

But health is rarely built by one big decision. It’s built by thousands of small ones.

Nose breathing is that reminder that sometimes the biggest breakthroughs don’t have to come from the flashy, the wildly different, or the big change.

They can come from doing what we’re already doing... just a little better. And a little bit more consistently.

A Few Ways to Practice

If you’re looking to improve your breathing, keep it simple.

• Try breathing through your nose during everyday activities like walking, working, or relaxing.

• Practice diaphragmatic or belly breathing instead of shallow chest breathing.

• Take slower breaths when you’re feeling stressed.

• Spend more time outdoors breathing fresh air.

• If you wake up with a dry mouth, notice whether you might be sleeping with your mouth open.

You don’t have to perfect every breath. Just become more aware.

Awareness is usually where change begins (a wise person once told me awareness is the prerequisite for change).

Final Thoughts

We often chase complicated solutions while overlooking simple ones.

Breathing is free. It’s always available. And like we mentioned last week, you already have thousands of opportunities to practice every single day.

When we breathe better, we often sleep better. Recover better. Think more clearly. Move more efficiently. Feel calmer.

Never underestimate the healing power of breath.

And if you’re looking for one small habit with surprisingly big returns, start by bringing a little more attention to something you’ve been doing since the day you were born.

One breath at a time.

Check out my podcast episode on nose breathing if you want to learn more!

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I’m reading a great book right now (Inside the Box by David Epstein), and one small idea stuck out to me when I read it the other day: Use constraints to narrow your focus.

That sounds simple, but it applies directly to something I see ALL the time in health.

Most of us try to improve by adding more. More habits. More supplements. More apps. More workouts. More memberships. More routines.

And to be clear, adding things is not inherently bad. Sometimes a new tool, practice, or strategy is exactly what you need.

But I’ve seen it play out many times, and sometimes the healthiest move is to do less.

To narrow your focus. To subtract the noise. To execute a few small things really well.

So a question worth pondering is: When was the last time you improved your health by doing less instead of more?

We tend to associate growth with addition. But some of the biggest breakthroughs come from subtraction.

• Cut down on ultra-processed foods, and you create more room for whole foods.

• Reduce screen time before bed, and you improve your chances of sleeping better.

• Skip the flashy workouts, and you can spend more time mastering foundational movements.

Pause and reflect, and you may realize you don’t need another goal. You need to follow through on the one you already set.

Health is shaped by what we add, but also by what we remove. Addition gets most of the attention. Subtraction often creates the space for clarity, consistency, and real behavior change.

There’s also a practical reason this works.

Our attention and decision-making capacity are limited. The more choices, goals, and systems we pile on, the more opportunities we create for friction and inconsistency.

That’s why constraints can be powerful. Constraints force focus. They make you choose. They remove options. And sometimes fewer options make better execution possible.

This brings me to another pattern I see constantly. People who are always starting. We know these people. We all have the person in our life who is constantly starting…

• A new gym routine.

• A new diet.

• A new challenge.

• A new protocol.

• A new version of themselves.

Again, nothing wrong with this every once in a while. Honestly, I may be this person.

Starting feels productive. Starting creates energy. Starting gives you the rush of possibility. But starting and progressing are not the same thing.

If we stay in the starting phase, then what are we really accomplishing? The better move is to look inward instead of outward.

What are the bottlenecks holding you back? What keeps getting in the way? What do you already know works, but haven’t done long enough to see the benefit?

We are busy people. Work. Family. Travel. Stress. Relationships. There is already a lot to manage.

So trying to pile a bunch of new habits onto an already full life is naturally going to be an uphill battle.

Maybe the more sustainable path is to audit what you already do.

• Adjust the meals you already eat.

• Use the equipment you already own.

• Improve the routine you already have.

• Stay consistent with less instead of cycling on and off with more.

This is where I come back to a phrase I use often: Being consistently good beats being occasionally great.

The goal is progress. Getting a little better. Building something that lasts.

We don’t need to chase some imaginary version of optimal if we haven’t even mastered realistic.

And that brings me back to the line that inspired this piece: Stop starting, and start finishing.

Finish the commitment. Finish the realistic plan. Finish doing the basics before you go looking for advanced.

Finish long enough to gather feedback. Finish long enough to learn. Finish long enough to actually see whether something works.

Seneca said something similar centuries ago: “The one thing that fools have in common is that they are always getting ready to start.”

There’s so much truth in that. Preparation matters. Planning matters. Experimentation matters. But eventually, you have to execute.

You have to sustain. You have to finish. Finishing gives you information that starting never can.

It tells you what worked. What didn’t. Where you struggled. What you’re capable of. That’s how progress compounds.

So before you add another habit, tool, supplement, or strategy this week, pause.

Ask yourself:

• What can I audit?

• What can I subtract?

• What can I finally finish?

You may not need more. You may just need to do fewer things, better, for longer.

My challenge to you: Don’t talk about it. Go be about it.

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If I asked you to name the most important things for your health, what would come to mind?

Exercise. Nutrition. Sleep. Stress. Maybe hydration.

I bet you, breathing didn’t make the list. And yet, it’s the one thing you do more than anything else. Around 25,000 times every single day, to be more specific.

You can survive for weeks without food. Days without water. Only minutes without oxygen. That alone should tell us something.

Breathing certainly is not just another run-of-the-mill health habit. It’s actually the foundation that supports every other system in your body.

Every breath delivers oxygen to your cells so they can create energy. Every exhale removes carbon dioxide, a waste product your body needs to eliminate. Your breath helps synchronize your nervous system, cardiovascular system, respiratory system, and circulatory system thousands of times every day.

It’s happening right now without you even thinking about it. Which is crazy!

Breathing is mostly automatic, but unlike your heartbeat or digestion, it’s one of the few automatic processes you can consciously control.

And when you consciously control your breathing, you can influence nearly every other system in your body.

That, my friends, is what makes breathing one of the most underrated health tools we have.

Your Breath Is a Remote Control

Your autonomic nervous system has two primary modes.

Sympathetic fight or flight. And parasympathetic rest and digest.

Modern life does a remarkable job of keeping us stuck in the first. Always on.

We know the drill. Emails. Traffic. Notifications. Meetings. Stress. Deadlines.

The body often can’t tell the difference between a saber-toothed tiger and an overflowing inbox. But your breath can.

Slow, controlled breathing tells your nervous system that you’re safe. Your heart rate slows. Blood pressure decreases. Muscles relax. Your mind becomes clearer.

Research shows that slower breathing can improve heart rate variability, reduce stress, lower blood pressure, and improve emotional regulation.

One of the fastest ways to change how you feel is to change how you breathe. Simple as that. When you think about it, that’s empowering.

You don’t need a prescription or equipment or a membership. Just your breath.

The Modern Breathing Problem

Unfortunately, many of us aren’t breathing particularly well.

James Nestor writes in Breath that around 80% of people don’t breathe properly, while roughly 90% regularly breathe polluted air.

We’ve become chronic mouth breathers. We spend more time indoors. We experience more chronic stress. We sit more. Our posture suffers. Our air quality declines.

Each of these factors slowly nudges us further away from how humans evolved to breathe. And when you multiply poor breathing across 25,000 breaths every day, small inefficiencies become meaningful over time.

The most encouraging part of this equation is that breathing is trainable. Just because something has become automatic doesn’t mean it can’t improve.

We just have to exercise our conscious control more often.

Small Changes. Big Returns.

Let’s get this straight. You don’t need an elaborate breathwork practice to experience benefits. Often, awareness is enough to get the ball rolling.

Slow down. Use your diaphragm. Take longer exhales when you’re stressed. Spend more time breathing through your nose. Go outside. Breathe fresh air whenever you can.

Notice how your breathing changes during work, during exercise, while driving, or before bed. You’ll likely begin noticing patterns you never saw before.

I used to think breathing was all about oxygen in and oxygen and CO2 out.

Really, it’s about attention, presence, and awareness. It’s one of the few moments each day where your mind and body meet in real time. It truly is the connection between the mind and the body.

And maybe that’s why nearly every ancient culture treated breath as something sacred.

They understood something modern science is now confirming. The way we breathe influences the way we live.

A Simple Practice

Today, try this. Pause. Take one slow breath in through your nose. Exhale just a little longer than you inhaled. Then do it again. That’s it.

It doesn’t have to be complicated. It shouldn’t be complicated. Just a little bit of awareness.

And don’t worry, you have plenty of time to practice. Every three seconds (roughly), you have another beautiful opportunity.

Twenty-five thousand chances each day to support your body instead of working against it. Never underestimate the healing power of your breath.

It may be the most important health tool you’ve been overlooking all along.

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Every few months, a new shortcut captures our attention.

The 30-day challenge. The six-week transformation. The detox. The supplement stack. The productivity hack. The promise is always the same:

Get better. Faster. Easier.

And every time, millions of people buy in. Why? Because as humans, we’re wired to.

Humans evolved in a world where food was scarce, energy mattered, and survival depended on efficiency. Conserving effort wasn’t a matter of being lazy; back then, it was actually an advantage. Taking the easier path often meant staying alive.

Fast forward to today, and that same wiring still exists. The only difference is that we no longer live in scarcity. We live in abundance (in privileged Western culture).

Food is everywhere. Comfort is everywhere. Entertainment is everywhere. Convenience is everywhere.

Yet our brains are still looking for the easiest option.

• We take the elevator instead of the stairs.

• We drive instead of walking.

• We order food instead of cooking.

• We sit in comfortable chairs for hours.

• We look for pills before changing habits.

• We even outsource parts of our creativity.

So when someone offers a faster, easier path to better health, our brains naturally pay attention.

This is where the trap begins. And the problem isn’t that quick fixes never work. Many of them actually do. For a little while…

Crash diets can help you lose weight. Extreme workout plans can improve fitness. Strict routines can create rapid progress. But that’s not the question that matters. What really matters is: What happens when they’re over?

If nothing about your lifestyle has changed, neither has the person producing the outcome. And eventually, old habits pull you right back to where you started.

It’s the difference between borrowing results and building them.

One disappears when the program ends. The other becomes part of who you are.

That’s why I encourage people to stop asking, “What’s the fastest way to reach my goal?” And start asking, “What kind of lifestyle would make this goal inevitable?”

That, my friends, is where sustainable health begins.

• A lifestyle built around movement you actually enjoy.

• Meals you can imagine eating years from now.

• Sleep that’s protected instead of sacrificed.

• Boundaries that preserve your energy.

• Daily habits that fit your life instead of competing with it.

That doesn’t sound nearly as exciting as a six-week transformation. But, guess what, it works.

James Clear writes that every action is a vote for the type of person you want to become. I love that idea (I mention it often) because it shifts the focus away from outcomes and toward identity.

Every walk. Every workout. Every healthy meal. Every earlier bedtime. Every time you choose consistency over convenience. You’re reinforcing the kind of person you’re becoming.

Research on behavior change tells a similar story. Habits that fit naturally into your environment and daily routines are far more likely to last than behaviors fueled only by motivation or willpower. We don’t want to rely on discipline forever. We want to build systems that make healthy choices feel like the default.

That’s why I don’t think the real shortcut is finding an easier program. The real shortcut is creating a lifestyle you don’t need to escape from.

One where movement feels normal. Whole foods become familiar. Sleep is valued and prioritized. Recovery is respected and planned for.

Health should never be something you “go on.” It’s quite simply how you live. The day-to-day.

If reaching your goal requires living in a way that’s miserable, exhausting, or impossible to maintain, is it really success?

The outcome was never the destination. The lifestyle is.

So before you chase the next quick fix, pause for a moment.

Ask yourself: What lifestyle would naturally create the health I want?

Then start there. Not by changing everything. Just by changing one thing you can repeat tomorrow. And the day after that.

In the end, everyone wants the outcome. Few people are willing to build the lifestyle that creates it.

And if you are, that’s exactly where REAL and lasting transformation lives.

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Recently I was on the Allsmith podcast with my good friend Bryce Smith, someone I respect and admire for his ability to cut through the noise, ask the tough questions, and drive deep, meaningful conversations.

We chopped it up for 2+ hours, and the episode, which is beautifully produced by the way, came out today!

So I figured I would get out of the way and share that along with the newsletter he sent out to his audience.

I hope you enjoy, learn, think, and challenge yourself in some way after reading and listening.

Allsmith Newsletter

Kyle Gonzalez has spent his career at the intersection of human performance and human experience.

Then he became a father. And the over-optimizer had to let go.

The long scheduled workouts, the regimented routines, the control — gone. What replaced it was something more useful: clarity on where he was going, and flexibility about how he’d get there.

“Be clear on where you want to go. Be flexible on how you get there. The energy and vigor I have for life has never been higher.”

The conversation turned to identity. Specifically, what happens when the thing you’ve been using to define yourself gets taken away. For Kyle it was the structure of over-optimized performance. For Bryce it was basketball — a college career that never quite fit, followed by a phone call to play professionally overseas that he credits with saving him from a much narrower life.

What both of them learned: you are not your job. You are not the labels the world assigns you. And if you put all your identity in one room — athlete, coach, entrepreneur, parent — and that room gets taken from you, the question becomes a terrifying one.

Who am I without the thing?

The Lesson

Build an identity house. Spread the rooms. Don’t put all your marbles in one basket — because if that basket disappears, you need to know who else you are.

Kyle travels, cooks, writes, reads, parents, coaches. His identity isn’t attached to any one of those. It’s the sum of all of them. Which means when one shifts, the foundation holds.

“Strong convictions, loosely held. Open to being wrong. Open to growing. That’s not weakness. That’s how the best people in every field actually operate.”

“Don’t shoot yourself with the second arrow. The first arrow is what happens to you. The second is the judgment and shame you pile on top. Let the first one land. Don’t fire the second.”

This conversation goes deep into fatherhood, the myth of selfless giving, the Harvard study on relationships as the number one predictor of health, what it means to truly come alive versus just getting through the day, and why the beginner’s mindset with a scientist’s approach is the most powerful combination in wellness.

Two people cut from the same cloth. Worth every minute.

This Week’s Question

If the thing you call yourself disappeared tomorrow — what would be left?

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We spend an incredible amount of time searching for the next health breakthrough.

The perfect workout. The best supplement. The newest wearable. The ideal morning routine.

There’s nothing wrong with optimizing your health. I love learning about those things too. But every now and then it’s worth zooming out and asking a bigger question.

What actually matters most?

One of the longest-running studies on human health has been trying to answer that question for nearly 90 years.

The Harvard Study of Adult Development, now directed by psychiatrist Robert Waldinger, has followed hundreds of people across their entire lives. They’ve looked at careers, income, exercise, genetics, cholesterol, stress, and countless other variables.

Their conclusion surprises almost everyone.

The strongest predictor of health and happiness wasn’t wealth, fame, or even cholesterol levels.

It was the quality of people’s relationships.

In fact, one of the study’s most remarkable findings was that relationship satisfaction at age 50 was a better predictor of physical health at age 80 than cholesterol levels.

Read that again.

We spend so much time chasing health hacks when one of the greatest investments we can make is choosing the right people to do life with.

The best partners. The best friends. The best communities.

Great relationships don’t just make life more enjoyable. They often make us better.

The best relationships challenge you to become the person you’re capable of becoming.

They see potential before you see it yourself. They encourage you when you’re discouraged. They hold you accountable when you’ve settled. They celebrate your wins as if they were their own.

You don’t simply become healthier because someone reminds you to eat vegetables or go to the gym.

You become healthier because you have another reason to show up.

For yourself. For your family. For your future.

Purpose works the same way.

Research shows that people with a strong sense of purpose tend to live longer, experience lower rates of chronic disease, and report greater well-being.

As Nietzsche famously wrote, “He who has a why can bear almost any how.”

Purpose gives direction. Relationships give that purpose a face.

It’s no coincidence that many of the world’s longest-lived populations share these same characteristics.

When researchers study the Blue Zones, they don’t just find people who move often or eat well.

They find communities. Families. Neighbors. Shared meals. Meaningful work. A deep sense of belonging.

Their lives aren’t built around optimizing health. They’re built around living meaningful lives, and health often follows.

And… there’s another fascinating piece to this puzzle.

Helping other people doesn’t just benefit them. It benefits you.

Research from Adam Grant and others has shown that generosity, volunteering, and acts of kindness can increase happiness, strengthen relationships, and even reduce stress.

Giving truly is one of the few things that often gives back immediately.

Maybe that’s why positive people are so magnetic. Their energy spreads. Their optimism becomes contagious. Their kindness creates more kindness.

We all have the opportunity to become that person.

Not the thermometer that reacts to every room. The thermostat that sets the temperature.

That doesn’t require talent. It doesn’t require money. It simply requires intention.

So yes, keep exercising. Lift weights. Go for walks. Eat your vegetables. Prioritize sleep. Those things absolutely matter.

But don’t neglect one of the most powerful health habits available to you.

Invest in your relationships. Cultivate your community. Call your parents. Text your friend. Plan the trip. Share the meal. Tell people you appreciate them while they’re here to hear it.

Because when we look back on life, we rarely remember another workout or another email. We remember the people.

And speaking of people, today also happens to be my wife Courtney’s birthday.

She’s one of those people who quietly makes everyone around her better. An incredible mother, an unwavering partner, endlessly thoughtful, and someone who continues to inspire me to grow.

We’ve explored more than 50 countries together, lived in three cities, built a family, chased big dreams, and created more memories than I could have imagined.

If this article is about the people who shape our health and our lives, she’s one of the greatest examples I know.

Happy Birthday, Court. Thank you for making my life richer, our family stronger, and for reminding me every day that the best investment we can make is in the people we love.

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Stress has become one of the most misunderstood words in health.

We hear phrases like “Don’t stress” or “Stress kills” so often that it’s easy to believe stress is something we should avoid altogether.

But what if that’s the wrong goal? What if we’ve given stress a bad rap?

The reality is that stress isn’t inherently bad. In fact, it’s one of the reasons we’re still here.

Stress is your body’s response to change. Every time your body or mind is asked to adapt, whether it’s from exercise, a difficult conversation, a cold plunge, a deadline, or even excitement before a first date, your stress response is activated.

Without stress, there is no adaptation. Without adaptation, there is no growth.

So, the problem isn’t stress itself. The problem is chronic distress.

Not All Stress Is Created Equal

Hans Selye, often called the father of stress research, described two very different types of stress:

• Eustress is beneficial stress. It challenges you, helps you grow, and builds resilience.

• Distress is harmful stress. It occurs when stress is too intense, lasts too long, or both.

Think about it this way. Exercise is stress. Watching a scary movie is stress. Learning a new skill is stress. But these aren’t “bad” for us (well, scary movies might be depending on who you ask).

Training for a marathon, writing a book, becoming a parent, or starting a business all place demands on your mind and body.

These challenges can make you stronger when followed by adequate recovery.

On the other hand, constant worry, poor sleep, financial pressure, unhealthy relationships, and never-ending notifications can keep your stress response switched on far longer than it was ever designed to be.

That’s where the real problems begin.

Your Brain Doesn’t Always Know the Difference

From an evolutionary perspective, the stress response was meant to help us survive immediate threats.

See a predator. Run. Escape. Recover.

Today, many of our stressors are psychological rather than physical.

Traffic. Emails. Social media. Deadlines. Arguments. Financial uncertainty.

Your body often responds to these the same way it would respond to a physical threat. Heart rate rises. Cortisol increases. Attention narrows. Energy is mobilized.

The problem is that modern stressors rarely disappear in a matter of minutes. They linger.

And when your stress response stays activated for weeks, months, or even years, it can begin affecting your sleep, mood, immune function, metabolism, memory, and long-term health.

The Goal Isn’t Less Stress

One of the biggest mindset shifts I’ve made is realizing that the goal isn’t to remove stress from life. It’s to increase my capacity to handle it.

There’s a concept in biology called hormesis, which describes how small, manageable doses of stress make us stronger.

Exercise is hormesis. Heat exposure. Cold exposure. Fasting. Learning new skills.

These intentional challenges teach our bodies and minds to adapt.

Just like a muscle grows by recovering from stress, we grow by recovering from life’s challenges.

The key is balancing challenge with recovery.

Build Your Stress Toolkit

While you can’t control every stressor you encounter, you can influence how you respond.

Some of the most effective stress management tools are also the simplest:

• Move your body.

• Practice slow, intentional breathing. A physiological sigh (two quick inhales followed by one long exhale) is a great place to start.

• Prioritize sleep.

• Spend time outside.

• Get morning sunlight.

• Connect with people you care about.

• Journal.

• Laugh.

• Practice gratitude.

• Ask for help when you need it.

None of these eliminate stress. They help you become more resilient to it.

Final Thoughts

Stress is inevitable. Stress is necessary. Our goal shouldn’t be to fear stress. It should be to understand it. To embrace it.

We should look to reduce the sources of chronic distress where we can, while deliberately seeking out forms of eustress that help us grow.

And when your mind feels overwhelmed, your body can often lead the way back. Go for a walk. Take a few deep breaths. Move. Step outside.

You may not be able to control every stressful situation, but you can learn to control how you respond.

And over time, that response shapes your health, your resilience, and your life.

Stress doesn’t have to be something you survive.

With the right mindset and the right tools, it can become something that helps you thrive.

If you want to learn more about stress and the stress response, check out my podcast episode where I take a deep dive into stress + tools to manage and leverage it.

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First off, thank you for reading. Your support means the world to me and keeps me going. Small favor to ask before you read on. Writing a book was a labor of love, and now I'm learning that reviews are a huge part of helping it find its audience. If you've read Move, Thrive, and Come Alive or any of my other writing and feel comfortable sharing your thoughts, I'd be grateful for a quick review. It helps more than you know! Let’s keep spreading the mission and continue to empower people to live active, healthy, and happy lives!

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Ok now onto the one percent rule…

One of the most common reasons people give for not exercising is simple:

“I don’t have time.”

I understand it. Life is busy. Work. Family. Kids. Commutes. Meetings. Travel. Errands. The list never seems to end.

But every once in a while, it’s worth stepping back and looking at the numbers.

There are 1,440 minutes in a day. That’s 10,080 minutes every week.

The CDC recommends 150 minutes of moderate physical activity each week. That’s about 30 minutes a day, five days a week.

Do the math, and it comes out to roughly 1% of your entire week. One percent.

That simple calculation completely changed the way I think about movement.

When you frame it this way, it becomes clear that we don’t have a time problem. What we really have is a priority problem.

Which is sad because most people know movement is good for them. Yet we’re facing a movement crisis.

Only about 1 in 4 American adults meets the minimum physical activity guidelines. It’s not because people don’t care about their health, but because modern life quietly crowds movement out.

Our calendars fill up. Our attention gets pulled in every direction. Hours disappear into email, Slack, social media, streaming services, and endless scrolling.

Many of those activities happen almost automatically, while movement often requires intention.

So here’s a question that’s worth asking yourself: Where do your minutes actually go?

If you tracked every minute for a week, would your schedule reflect what you say you value?

For most of us, there are opportunities hiding in plain sight.

• A walk instead of another scroll.

• Taking the stairs instead of the elevator.

• Standing during a meeting.

• Parking farther away.

• Walking after dinner.

• Taking a phone call outside.

None of these replace structured exercise. They complement it. Which is a very important distinction.

One of the biggest misconceptions in health is that movement only “counts” when you’re in gym clothes or following a workout program.

Movement is much bigger than exercise. Exercise is something you schedule. Movement is something you weave into your life.

Stand more. Sit less. Walk more. Carry groceries. Play with your kids. Ride your bike. Garden. Dance in your kitchen. Take the scenic route.

These moments matter because our bodies were designed to move throughout the day, not just for an hour before or after work.

When movement stops, our bodies begin to lose capacity.

Muscles weaken. Metabolism slows. Cardiovascular fitness declines. Mood and energy often follow.

I’ve said this before, and I’ll say it again. Movement isn’t simply something we do. It’s something we need.

The beautiful part is that movement gives back far more than it asks for.

It improves mood. Sharpens focus. Builds resilience. Reduces the risk of chronic disease. Increases energy. Helps us show up better for our work, our families, and ourselves.

It pays dividends in nearly every area of life. So maybe the conversation needs to change.

Instead of saying, “I don’t have time.” Try asking, “How am I choosing to spend my time?”

That subtle shift puts the decision back where it belongs. With you.

None of this is about guilt. It’s about awareness. Being more aware creates more agency. And that agency can lead to change.

Your Move

This week, try one simple experiment:

• Audit where your time goes for one day.

• Find one opportunity to add 10 to 15 minutes of movement (1,000 extra steps reduces your risk of dying by any cause by 12%).

• Repeat it until it becomes part of your routine.

• Remember: movement doesn’t have to mean the gym. Look for ways to build it into the ordinary moments of your day.

One percent of your week (which is the minimum). That’s all we’re talking about.

And it might be one of the highest-return investments you ever make.

If you don’t make time for movement now, you may eventually be forced to make time for illness later.

The choice isn’t about finding more time. It’s about deciding what deserves it.

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Summer is one of my favorite times of the year.

Longer days. More sunlight. More time outside. Vacations. Cookouts. Beach days. Family gatherings. New adventures.

And while summer often gets treated as a season to “take a break” from healthy habits, I actually see it differently.

Summer is one of the best opportunities to level up your health.

Not through restriction. Not through perfection. Not by saying no to every dessert, drink, or celebration.

But by leaning into the things summer naturally gives us more of: movement, sunlight, connection, nature, and play.

We don’t need to be perfect this summer. The goal is to enjoy the season while continuing to invest in your health.

Here are 20 summer habits to help you do exactly that.

Summer Movement Habits ☀️

1. Outdoor Walks: Outdoor walks are especially impactful when you make them a sunrise or sunset ritual. You beat the heat while getting movement, sunlight, and stress relief all at once.

2. Find Water: Swim, paddleboard, kayak, surf, or simply play in the pool. Water activities are great for the mind, body, and soul.

3. Summer Sports for the Win: Beach volleyball, pickleball, spikeball, frisbee, hiking. Summer offers endless opportunities to have fun while moving your body.

4. Respect the Heat: Don’t be afraid of the heat, but be smart about it. Hydrate well and aim for outdoor movement before 10 AM or after 6 PM when possible. Heat adds another layer of stress to exercise, so be aware and adjust accordingly.

Summer Hydration Habits 💧

5. Start Every Day With Water: Preferably before coffee. Summer dehydration often starts first thing in the morning. Get ahead of it with water early in the day, plus electrolytes if needed.

6. Add Electrolytes When Sweating: You don’t always need electrolytes, but summer brings more heat and more sweat. Be especially mindful after long walks, workouts, travel days, or time at the beach.

7. Carry a Water Bottle Everywhere: The best hydration strategy is proximity. Keep a water bottle nearby, and you’ll naturally drink more.

Summer Sleep Habits 🌙

8. Keep Your Bedroom Cool: Your body sleeps best when its core temperature drops. Summer heat can make that harder, so create a cool sleep environment whenever possible.

9. Get Morning Sunlight Daily: Morning sunlight supports your circadian rhythm despite longer summer days. It also tends to improve energy, mood, and sleep quality. Don’t believe me? Try it consistently for a week.

10. Protect Your Wake Time: Late nights happen. Summer brings plenty of them. Do your best to keep your wake-up time relatively consistent and make the occasional late night worth it.

11. Create a Summer Wind-Down Routine: Longer daylight can trick your brain into staying switched on. Create a 5, 15, or 30-minute wind-down routine that helps activate your parasympathetic “rest and digest” system before bed.

Summer Nutrition Habits 🍉

12. Eat the Season: Berries, watermelon, peaches, tomatoes, cucumbers, and fresh herbs. Summer brings some of the richest and most flavorful foods of the year. Take advantage.

13. Prioritize Protein: Protein should anchor your meals. Have a target or range in mind. A simple strategy is to start with protein and then enjoy everything else.

14. Keep Healthy Travel Snacks Nearby: Protein bars, jerky, fruit, nuts, and hydration packets can be lifesavers when traveling. Make your go-to snacks functional.

15. Avoid the Guilt Trips. Add Healthy Options Instead: Summer brings cookouts, gatherings, vacations, and events. It won’t be perfect, and that’s okay. Focus on adding fruits, vegetables, and protein before worrying about eliminating foods. Plan ahead and don’t let one off day turn into an off week.

Summer Mindset Habits 🌊

16. Chase Experiences, Not Perfection: The memories matter more than perfect macros. Enjoy life and create experiences that will last.

17. Adopt the “Always Something” Mindset: Missed your workout? Go for a walk. Going to a cookout? Bring a healthy option. Missed your bedtime? Nail your wake-up time. Always something beats all or nothing.

18. Let Summer Be Playful: Health doesn’t always need structure. Sometimes it’s nice to play. Try a new movement practice, cook a unique meal, explore a new trail, or say yes to an adventure.

Bonus: Summer Travel Habits ✈️

19. Engage in Active Travel: Walk every airport. Airports are surprisingly good step opportunities. Explore your destination on foot. Plan activities that get you outside and connected to nature.

20. Don’t Take a Vacation From Health: Take a vacation from rigidity instead. Health can still be part of your life while traveling. It might just look different from how it does at home. Be open to exploring new ways to bring health to life wherever you are.

Final Thoughts

Walk more. Hydrate more. Eat well. Sleep well. Play more. Spend time outside. Explore the world.

Summer doesn’t require a complete overhaul of your routine. In many ways, it makes healthy living easier. The sunlight is abundant. Nature is calling. Movement feels more inviting. Connection happens naturally.

Use that to your advantage.

You don’t need to choose between enjoying summer and prioritizing your health. You can do both.

Health should never be about restriction. It’s about creating a life that feels good to live.

And summer might be one of the best seasons to practice exactly that.

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After coaching hundreds of people, I’ve noticed a pattern.

It doesn’t matter whether the goal is weight loss, better sleep, improved fitness, stress management, or building healthier habits.

The same small but important truth keeps showing up: If you’re not ready, you’re not changing.

Now, that might sound obvious. But most people skip this step entirely.

They set ambitious goals. They buy the program. They get the new shoes. They download the app. They order the wearable. They create the perfect plan.

And then wonder why they struggle to follow through two weeks later.

The problem usually isn’t a lack of information or equipment or technology.

Most people already know they should move more, sleep more, eat better, manage stress, and spend less time on their phones.

The problem is readiness. And readiness is different from motivation.

Motivation Gets the Credit. Readiness Does the Work.

Motivation is exciting. It feels good.

It’s the energy you feel after reading a great book, listening to a podcast, or having a breakthrough conversation.

But motivation is temporary. It’s fleeting. It’s not reliable.

Readiness is different.

Readiness is your willingness and capacity to follow through when motivation disappears.

It’s the ability to continue showing up when life gets busy, stressful, inconvenient, or uncomfortable.

Because as we’ve talked about many times, eventually it will.

The people who create lasting change aren’t always the most motivated. They’re often just the ones most prepared for the change they are taking on.

The Right Change at the Wrong Time

One of the phrases that resonates with the people I work with is this: The right change at the wrong time is the wrong change.

I’ve seen people attempt major health overhauls during some of the busiest, most chaotic seasons of their lives.

New jobs. New babies. Moves. Family crises. Relationship challenges.

Then they get frustrated when they can’t maintain a perfect workout routine, meal plan, or morning ritual.

The issue isn’t that the goal was wrong. It usually is never the goal. Every sports team aims to win a championship, but only one can.

Sometimes the issue is timing. Sometimes the healthiest decision isn’t actually pushing harder. Sometimes it’s about adjusting the target.

Instead of six workouts per week, maybe readiness looks like three walks.

Instead of a complete nutrition overhaul, maybe it's as simple as adding protein to breakfast.

Instead of perfection, maybe it looks like consistency.

Readiness Requires Honest Questions

Behavior change researchers have studied readiness for decades.

One of the most influential models, the Transtheoretical Model of Change, suggests that people move through stages before meaningful behavior change occurs.

In other words, change is a process, not an event. It takes steps, time, progression.

That’s why self-awareness matters.

Before chasing the next goal, try asking yourself:

• Am I truly prepared to make this change?

• Is now the right time?

• Will the benefits outweigh the sacrifices?

• What am I willing to give up to get the outcome I want?

• How can I start smaller?

• What obstacles am I likely to face?

These questions may feel simple.

But they often reveal whether you’re genuinely ready or simply hoping this time will feel different.

And trust me, hope is not a strategy (or at least a good one when it comes to sustainable health changes).

Build Readiness Before You Build Results

The good news is that readiness is not something that you either have or you don’t. It’s not fixed or innate.

You can build it. You build readiness through preparation.

Through small wins. Through confidence. Through creating an environment that supports the behavior you want.

You build readiness by proving to yourself that you can follow through.

One walk. One workout. One healthy meal. One consistent week.

Then another. And another.

You don’t need to force massive changes overnight. You just need to create enough momentum for change to become easier to sustain.

Final Thoughts

There’s rarely a perfect time to change.

Life will always be busy. Schedules will always shift. Unexpected challenges will always show up.

But there is often a better time.

A more realistic time. A more aligned time. A time when you are more prepared.

Before setting your next goal, pause for a moment. Look beyond the excitement. Look beyond the motivation. Ask yourself whether you’re truly ready.

This doesn’t mean you put off starting forever. This also doesn’t mean you can’t still make progress towards this change.

It just means being realistic and honest with yourself. Setting proper expectations.

If you get readiness right, it creates intentional action. If you get intentional action right, it creates momentum. Momentum leads to more belief. And belief is often where lasting change begins.

So here’s the question I’ll leave you with: Are you truly ready to change, or are you simply hoping this time will feel different?

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This past weekend, I was sick as a dog.

Fever. Body aches. Congestion. Head throbbing. Cold sweats.

Down for the count.

Thankfully, those days are few and far between for me. Although with a toddler running around, they seem a little less rare these days.

Still, being sick reminded me of a phrase I use often:

The best ability is availability.

When we’re sick, we’re simply not the best version of ourselves.

We’re less available for our work. Less available for our families. Less available for our friends. Less available for the things that bring us purpose, energy, and joy.

And while we can’t completely control whether we get exposed to viruses, bacteria, and other pathogens, we can influence something incredibly important:

The resilience of our immune system.

The goal isn’t to wait until you’re sick and then scramble for solutions.

The goal is to build a stronger health defense system before you need it.

Below we’ll cover how.

Start With Sleep

If there were a magic pill for immunity, sleep would probably be the closest thing.

Research shows that inadequate sleep reduces immune function, lowers antibody production, increases cortisol, and makes us more susceptible to illness.

Aim for 7-9 hours per night and try to keep a relatively consistent sleep and wake schedule.

When life gets busy, sleep is often the first thing sacrificed.

Ironically, it’s one of the last things we should compromise.

Fuel Your Defense System

Your immune system is constantly working behind the scenes, and like any high-performing system, it needs fuel.

Focus on the basics:

• Plenty of colorful fruits and vegetables

• Adequate protein

• Healthy fats

• Hydration

• Key nutrients like vitamin D, vitamin C, zinc, magnesium, and omega-3s

One of the simplest goals I recommend is eating more plants.

The more variety and color you bring to your plate, the more nutrients you’re giving your body to work with.

At the same time, be mindful of excessive alcohol and added sugar, both of which can negatively impact immune function when consumed in large amounts.

Move, But Don’t Overdo It

Exercise is one of the best things you can do for your immune system.

Moderate, consistent movement improves circulation, supports immune surveillance, and helps regulate inflammation.

But more isn’t always better.

Intense training without adequate recovery can temporarily suppress immune function.

The sweet spot is consistency.

A combination of walking, Zone 2 cardio, strength training, mobility work, and daily movement goes a long way.

Movement should strengthen the system, not constantly drain it.

Hydration Matters More Than You Think

Hydration doesn’t get nearly enough attention in immunity conversations (or maybe the health conversation in general).

Even mild dehydration can impact how well your body functions and protects itself.

A simple starting point: Aim for roughly half your body weight in ounces of water per day, and increase that amount when traveling, exercising, sweating, or spending time in hot environments.

One of my favorite habits is starting the day with 16-24 oz of water, plus electrolytes and creatine.

Simple. Effective. Easy to implement.

Manage Stress Before It Manages You

Your immune system and nervous system are deeply connected.

When stress remains elevated for long periods of time, immune function tends to suffer.

This doesn’t mean eliminating stress entirely. That’s impossible (and not what we want in the long run anyway).

It means creating daily practices that help regulate it.

A simple formula:

• Two minutes of breathwork

• Five minutes of journaling

• Ten minutes of walking

You’d be surprised how much those small actions can shift your physiology and improve your resilience over time.

What To Do When You Feel Run Down

If you feel something coming on, don’t try to “push through” at all costs.

Instead:

• Prioritize sleep

• Increase hydration

• Focus on nutrient-dense foods

• Reduce training intensity

• Spend time outdoors

• Give your body the resources it needs to recover

Sometimes the most productive thing you can do is rest.

Final Thoughts

Getting sick comes down to two things: Pathogen exposure and immune system resilience.

We can’t completely control exposure. But we can absolutely influence resilience.

And resilience is built through the fundamentals.

• Sleep.

• Nutrition.

• Movement.

• Hydration.

• Stress management.

You might have heard me talk about these things once or twice before. It’s not very flashy. Not very trendy. Not very complicated.

Just foundational habits that are very effective when repeated consistently.

The best time to strengthen your immune system isn’t when you’re already sick.

It’s today. Because, as I mentioned before, the best ability is availability.

And your health is what makes everything else possible.

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Tomorrow, America celebrates its 250th birthday.

There will be barbecues, fireworks, road trips, pool parties, family gatherings, and plenty of food.

And there should be.

Days like this are meant to be enjoyed.

But the reminder I return to every holiday is this: You don’t need to take a break from your health to enjoy a break from daily life.

Both can coexist.

In fact, one of the greatest forms of freedom is having the energy, health, and vitality to fully enjoy the people and experiences that matter most.

So as we celebrate America’s 250th birthday, here are 25 simple habits to help you enjoy the holiday while staying aligned with your health goals.

Movement

1. Start your day with a walk.

2. Move before the festivities begin.

3. Play outside whenever possible.

4. Toss a football, frisbee, or baseball around.

5. Take a walk after meals.

6. Park farther away and collect extra steps.

7. Stand more and sit less throughout the day.

Nutrition

8. Prioritize protein at each meal.

9. Fill half your plate with fruits and vegetables when possible.

10. Stay hydrated before you get thirsty.

11. Alternate alcoholic drinks with water.

12. Eat slowly and enjoy the experience.

13. Don’t arrive starving to the cookout.

14. Let one indulgent meal be just that. One meal.

Recovery

15. Get morning sunlight early in the day.

16. Keep your sleep schedule as consistent as possible.

17. Sneak in a short nap if you need one.

18. Spend a few minutes outside without your phone.

19. Build in a few moments of quiet between activities.

Lifestyle

20. Put your phone away during conversations.

21. Take photos, then return to the moment.

22. Practice gratitude for the people around you.

23. Reflect on how fortunate we are to gather, celebrate, and connect.

24. Let go of perfection and focus on consistency.

25. Be where your feet are.

That’s the big one. The food will come and go. The fireworks will end. The weekend will pass.

But the conversations, memories, laughter, and moments with people you care about are what you’ll remember.

Research consistently shows that strong relationships, movement, purpose, gratitude, and connection are some of the most powerful predictors of long-term health and happiness.

Coincidentally, those are also the things most holidays are built around.

So tomorrow, celebrate. Enjoy the burger. Have the dessert. Watch the fireworks. Spend time with people you love.

Just remember that health and celebration are not competing priorities.

They can support one another.

Here’s to 250 years of history, and to building the health, energy, and vitality to fully experience whatever comes next.

Happy 4th of July. 🇺🇸

What healthy habit are you bringing with you into the holiday weekend?

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Nutrition has become unnecessarily complicated.

One expert tells you to cut carbs. Another says eat more carbs. One diet says avoid fat. Another says fat is the answer. Add social media, podcasts, influencers, and endless nutrition trends, and it’s easy to feel overwhelmed.

But what if nutrition didn’t have to be so confusing?

Over the years, I’ve found that the healthiest eaters aren’t necessarily the people following (insert said diet tribe). They’re the people who consistently practice a handful of foundational principles.

That’s why I created the VITAL Framework.

VITAL is a simple acronym that highlights five pillars of sustainable, evidence-based nutrition:

• Variety

• Intentional Portions & Eating

• Timing

• Adequate Protein & Fiber

• Liquids & Limits

Not rigid rules but principles that are flexible. Principles that can travel with you through busy seasons, vacations, holidays, work trips, and everyday life.

Let’s break down each pillar.

V: Variety

One of the simplest ways to improve your nutrition is to eat a wider variety of foods.

Now I’m going to purposefully contradict myself here. On the one hand, research suggests that people who consume a greater diversity of plant foods tend to be healthier and have a more diverse gut microbiome.

On the other hand, research has also shown that repetitive eating or sticking to the same core meals leads to more weight loss and better adherence.

So what should you do?

Use both of these findings to your advantage. Try to stick to core meals as your staples and foundations, but switch up the veggies, fruits, and grains every so often.

Get creative with snacks, try a new fruit or vegetable every week, add nuts or seeds to your meals.

The goal here is exposure. Think colorful. Fruits. Vegetables. Whole grains. Beans. Nuts. Seeds. Herbs. Spices.

Try aiming for roughly five servings of fruits and vegetables daily (800g) and challenge yourself to add new foods to your plate throughout the week.

Variety creates nutrient security. No single food contains everything your body needs.

So eat the rainbow and nourish the system!

I: Intentional Portions & Eating

Not many of us struggle with eating too little. We struggle because we eat mindlessly.

Big plates. Large cups. Distracted eating. Massive portions.

Meals happen while scrolling. Snacks happen while driving. Portions grow without us realizing it.

Intentional eating helps bring awareness back into the process.

A few simple strategies:

• Slow down and chew your food

• Put your fork down between bites

• Eat without screens when possible

• Stop when you’re satisfied instead of stuffed

• Use smaller plates and bowls

• Prep meals ahead of time

One of my favorite exercises is a simple three-day food audit. Track what you eat without changing anything. Myfitnesspal, Chronometer, or whatever tool works for you.

Most people discover surprises. Often, they’re eating less protein, more added sugar, or fewer fruits and vegetables than they thought.

Awareness creates opportunity.

T: Timing

What you eat matters. But when you eat can matter too.

Our bodies operate on circadian rhythms that influence digestion, metabolism, hormones, energy levels, and sleep quality.

While nutrition timing doesn’t need to become obsessive, consistency helps.

A few guidelines:

• Keep meal times relatively consistent

• Eat most of your food earlier in the day or around activity when possible

• Avoid large meals within two to three hours of bedtime

• Minimize late-night snacking

Try to think about rhythm over rigidity.

Your body thrives on consistency.

A: Adequate Protein & Fiber

If I could prioritize only two nutrients for most people, protein and fiber would be near the top of the list.

Protein supports muscle maintenance, recovery, immune function, hormone production, and healthy aging.

Fiber supports gut health, blood sugar regulation, satiety, and cardiovascular health.

Unfortunately, most people underconsume one or both.

As a general guideline:

• Aim for roughly 0.7 to 1 gram of protein per pound of body weight

• Aim for approximately 30 grams (or more!) of fiber per day

Build meals around protein-rich foods and pair them with fruits, vegetables, legumes, whole grains, nuts, and seeds.

When you eat more protein, you are more satiated and satisfied. When you eat more fiber, naturally, that means you are eating more plant-based, whole foods.

Simple. Effective. Powerful.

L: Liquids & Limits

Hydration is one of the most overlooked performance tools available.

I talk about it a lot, but even mild dehydration can impact energy, cognition, mood, and physical performance.

A simple starting point: Drink approximately half your body weight in ounces of water daily.

Yes, electrolytes help, but be careful adding too much sodium into an already high-sodium diet, which is most Americans' diet.

Beyond hydration, it’s important to create awareness around the things that are easiest to overconsume.

Alcohol. Added sugars. Ultra-processed foods.

This doesn’t mean eliminating them forever. It means being intentional.

The healthiest approach to nutrition isn’t always restriction. It’s moderation. (Sometimes adding healthier items).

These foods can absolutely fit into a healthy lifestyle. The goal is to ensure they remain the exception rather than the foundation.

Putting It All Together

The VITAL Framework isn’t a diet. It’s not a meal plan. It’s not another set of rules.

It’s simply a compass. A way to simplify nutrition when life gets busy and health advice becomes overwhelming.

If you’re looking to improve your nutrition, don’t try to overhaul everything overnight.

Start with one letter.

• Add more variety.

• Practice more intentional eating.

• Improve meal timing.

• Prioritize protein and fiber.

• Drink more water and be mindful of what's easiest to overconsume.

Small actions repeated consistently create meaningful change.

Nutrition is no different. Don’t overcomplicate things.

Stick to what is VITAL.

If you want to dive deeper in this topic, you can check out my podcast episode on the VITAL Nutrition Framework.

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Is the art of reading dying?

When was the last time you read a book cover to cover?

Not your social media feed. Not a newsletter. Not a collection of headlines. An actual book.

If you’re like most people, it’s probably been a while.

And that’s a shame, because reading might be one of the most powerful habits for your growth, your health, and your ability to navigate an increasingly distracted world.

The research is compelling.

Reading has been linked to reduced stress, improved sleep quality, slower cognitive decline, increased empathy, better emotional intelligence, and even greater longevity. Some studies suggest regular readers may live nearly two years longer on average.

But honestly, those benefits aren’t what draw me to reading most.

What I value most is what reading trains us to do.

Slow down. Focus. Reflect. Think.

In a world where our attention is constantly being monetized, manipulated, and fragmented, the ability to sit with a single idea for an extended period of time feels almost revolutionary.

Reading is one of the few activities left that asks us to be fully present. And perhaps that’s why it feels so valuable.

For years, I mostly read books that confirmed what I already believed.

Books the algorithm recommended. Books that felt comfortable. Books that reinforced my existing worldview.

Then I realized something needed to shift. I had to remind myself of something I preach to others, which is that growth rarely happens inside an echo chamber.

Growth happens when we get uncomfortable. When we explore the edges. When we venture into the unknown.

So I started reading differently. I began seeking out ideas that challenged me. Books from different fields. Books written by people I disagreed with. Books that forced me to reconsider assumptions I had never questioned.

The result wasn’t that I changed my mind about everything. The result was that I became a better thinker.

Reading broadly helps us see the world through different lenses. It exposes blind spots. It creates curiosity. It reminds us that there is often more than one way to view a problem.

Some of the books that have had the biggest impact on me weren’t necessarily books I agreed with completely. They were books that stretched me.

Here are a few that changed the way I think and live:

• Why We Sleep – Matthew Walker

• How Emotions Are Made – Lisa Feldman Barrett

• Flow – Mihaly Csikszentmihalyi

• Influence – Robert Cialdini

• Mindset – Carol Dweck

• Breath – James Nestor

• Why Zebras Don’t Get Ulcers – Robert Sapolsky

• The Comfort Crisis – Michael Easter

• Mastery – Robert Greene

• Deep Work – Cal Newport

• Range – David Epstein

📚 (This list could’ve easily been twice as long… but I’ll stop myself here.)

Each one expanded how I think about health, performance, behavior, work, and life.

Which is the exact beauty of reading.

The problem you’re trying to solve. The idea waiting to be sparked. The perspective you’re missing. The inspiration you’ve been searching for.

There’s a good chance it’s already sitting inside a book. Think about that for a second.

The greatest minds in history have spent decades researching, experimenting, reflecting, and distilling their wisdom into books.

What a privilege it is to access those ideas for the cost of a cup of coffee or a library card.

If you’ve fallen out of the habit, don’t overcomplicate it.

• Read what interests you.

• Keep a book where your phone usually sits.

• Read for five or ten minutes before bed.

• Highlight passages that resonate.

• Share what you’re learning with others.

Start with one page. That’s literally all it takes.

And one cautionary note (because I’ve been there). The goal isn’t to read more books for the sake of reading more books. The goal is to think better, live better, and become a little wiser along the way.

So let this be your nudge.

Grab a book. A physical one, if possible.

Read something that challenges you. Read something that inspires you. Read something that changes your mind.

Then take what you learn and do something with it.

Because knowledge is valuable. But knowledge applied is where transformation begins.

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One of the biggest myths in health and wellness is that people fail because they lack discipline.

I don’t buy it (not all the time, at least).

Most people aren’t lazy. Most people aren’t unmotivated. Most people genuinely want to feel better, have more energy, improve their health, and live longer.

The problem is that many of us approach change in ways that almost guarantee frustration.

I’ve seen it with clients. I’ve experienced it myself. We start with good intentions. Then life happens. The routine falls apart. Motivation fades. Progress slows.

And we assume something is wrong with us.

In reality, it’s often just a few common mistakes getting in the way.

Well, I’m here to tell you about those few common mistakes.

1. Wanting Too Much, Too Fast

We live in a world that celebrates overnight success. Health doesn’t work that way.

Most meaningful change happens slowly, then suddenly.

The challenge is that our expectations rarely match reality. We want six months of progress in six weeks. We want a complete transformation by next month.

Research consistently shows that sustainable behavior change is built through small, repeatable actions over time (not the first time you’ve heard this from me).

The people who succeed aren’t necessarily the most talented. They’re often the most patient.

Celebrate small wins. Let consistency do the heavy lifting.

2. Chasing Instant Gratification

Your brain is wired for immediate rewards.

That’s why scrolling social media, eating junk food, or skipping the workout can feel so appealing in the moment.

The problem is that most health investments pay dividends later.

A workout doesn’t transform your health today. A good night’s sleep doesn’t change your life tomorrow. A healthy meal doesn’t immediately improve your metabolic health.

But over weeks, months, and years, those decisions compound.

Health is often the practice of trading short-term comfort for long-term benefit.

3. Lacking Direction

Consistency without clarity is exhausting.

Many people work incredibly hard but aren’t sure what they’re working toward.

• What does success actually look like?

• What are you trying to accomplish?

• What behaviors support that goal?

Without a clear target, it’s easy to bounce from one strategy to the next.

You don’t need a perfect plan. You need a simple one.

4. Going All In, Then Burning Out

This might be the most common mistake of all.

We decide to change everything at once. New workout routine. New diet. New supplements. New morning routine. New bedtime.

And for a week or two, it works. Then life reminds us that life is still life.

The goal isn’t to go hard. The goal is to go long.

Health is less about intensity and more about sustainability. The best program is the one you can still do six months from now.

5. Trying to Do It Alone

Humans are social creatures. Our behaviors are heavily influenced by the people around us.

Research on behavior change consistently shows that accountability, community, and social support improve adherence and long-term success.

Find your people. A coach. A spouse. A workout partner. A friend with similar goals.

The journey becomes lighter when you don’t carry it alone.

6. Letting Your Environment Work Against You

We often blame ourselves for a lack of willpower when the real problem is our environment.

Healthy habits are easier when healthy choices are visible, accessible, and convenient.

Likewise, unhealthy habits become harder when friction exists.

• Want to eat better? Put healthy foods where you’ll see them.

• Want less screen time? Move your phone out of reach.

• Want to move more? Leave your walking shoes by the door.

Environment often beats motivation.

7. Letting Your Mindset Sabotage You

Every action starts with a thought.

If you constantly tell yourself:

• “I’m too busy.”

• “I’m not disciplined.”

• “I’ve always been this way.”

Then those beliefs become self-fulfilling. The stories we tell ourselves matter.

Start where you are. Focus on what’s working. Celebrate progress.

Confidence isn’t something you find. It’s something you build through repeated evidence.

Final Thoughts

The good news is that none of these mistakes are permanent. They’re patterns.

And patterns can be changed.

Health is really just about creating a system that makes showing up easier.

A system built on patience instead of urgency. Consistency instead of intensity. Progress instead of perfection.

Sustainable change doesn’t happen when you become a different person.

It happens when you consistently support the person you’re becoming.

So here’s a question worth sitting with: Which one of these mistakes shows up most often in your life, and what small shift could you make this week to change it?

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Most people don’t fail at health because they lack information. Let’s be honest. Most of us already know the basics.

Move more. Eat more whole foods. Sleep more. Manage stress. Drink more water.

The challenge isn’t knowing what to do. The challenge is consistently doing it.

And that’s why I’ve become increasingly fascinated by mental models. Before knowing what to think, we need to learn how to think.

Mental models are simply frameworks for making decisions. They’re the lenses through which we interpret information, solve problems, and navigate life. And when it comes to health, the mental models we use often determine whether we stay stuck or make progress.

Here are a few that have had the biggest impact on my life and the lives of the people I coach.

Active Open-Mindedness

One of the biggest mistakes people make in health is treating their beliefs as facts. Instead, try treating them as hypotheses.

Maybe intermittent fasting works for you. Maybe it doesn’t. Maybe running is your thing. Maybe strength training is a better fit.

The goal isn’t to defend your current beliefs. The goal is to discover what’s true for you.

The healthiest people I know remain curious. They test. They learn. They adapt.

First Principles Thinking

When health feels overwhelming, go back to the basics.

Social media loves complexity. Your body loves fundamentals.

Before buying another supplement, ask:

• Am I sleeping enough?

• Am I moving regularly?

• Am I eating mostly whole foods?

• Am I managing stress?

Many health problems become simpler when we return to first principles.

Sampling

You don’t need to commit to one approach forever.

Try things. Experiment. Sample different forms of movement. Different recovery practices. Different nutrition strategies.

The more experiences you collect, the more data you have about what actually works for your life.

Research consistently shows that adherence is one of the strongest predictors of long-term success. Finding something you enjoy often matters more than finding the “optimal” strategy.

Growth Mindset

A growth mindset assumes skills, abilities, and behaviors can improve through effort and practice.

Instead of saying: “I’m not disciplined.” Try: “I’m learning how to become more disciplined.”

Instead of: “I’m bad at exercise.” Try: “I haven’t found my movement flavor yet.”

Small shift. Massive difference.

Context-Dependent Thinking

Health isn’t lived in a laboratory. It’s lived in the real world.

Your choices should reflect your current circumstances.

The perfect workout during a stressful work week may look different than the perfect workout during vacation.

The ideal nutrition strategy for a parent with young children may differ from someone living alone.

Flexibility should not be seen as weakness. It can actually be intelligence.

And that brings me to five mindset shifts that I believe make healthy living far more sustainable.

Five Mental Shifts That Change Everything

1. Always Something > All or Nothing: A 10-minute walk beats no walk. A healthy breakfast beats giving up on the entire day. Something compounds. Nothing doesn’t.

2. Consistency > Intensity: You don’t need heroic efforts. You need repeatable efforts. The people who make the most progress are rarely the ones who go the hardest. They’re the ones who keep showing up.

3. Progress > Perfection: Perfection is an impossible standard. Progress is available every day. Focus on getting a little better instead of getting everything right.

4. Systems > Goals: Goals provide direction. Systems create results. A goal might be losing 20 pounds. A system is walking daily, strength training twice per week, and prioritizing protein at meals. Goals matter. Systems sustain.

5. You vs. You > You vs. Others: Comparison has never been easier. Neither has feeling inadequate. But your journey is your journey. Measure yourself against who you were yesterday, not who you see online. That’s where meaningful growth happens.

Final Thoughts

The longer I work in health and wellness, the more convinced I become that sustainable change is less about finding the perfect plan and more about developing better mental software.

The way you think influences the way you act. The way you act shapes your habits. And your habits ultimately shape your life.

So if you’re feeling stuck, don’t immediately ask: “What should I do?” Sometimes it can be better to ask: “How am I thinking about this?”

Sometimes the breakthrough isn’t a new workout, a new diet, or a new supplement. Sometimes it’s a new perspective.

And often, that’s where lasting change begins.

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This past February, I did my first HYROX.

It was equal parts challenging and invigorating. And it reminded me of something simple.

If you never push your limits, you never find the edge.

That applies in sport. It applies in business. It applies in life.

The edge is not where things are comfortable. It is where doubt shows up. Where your legs and lungs burn. Where your mind starts negotiating with you.

And the reality is, most people never get there.

They stop before they start. They avoid discomfort. They let fear make the decision.

But what I was reminded of, and what I learned through my Hyrox experience, is that there is usually more in the tank.

Research in performance psychology shows that fatigue is not just physical. It is perceptual. Your brain sends signals to slow down long before your body is actually done.

Which means, if you’re willing to explore it, there is another gear.

HYROX forced me to find it.

Here are a few lessons I’ll take with me.

1. Build the Gas Tank First

HYROX is a runner’s race. Whether you realize it or not.

Yes, there are stations. Yes, there is strength. But the constant thread is endurance. Running between stations. Running under fatigue. Running when your legs are cooked.

That’s a different challenge.

You need an aerobic base. A real one.

Low-intensity cardio might not feel flashy, but it builds the engine that lets you go fast and go far. More importantly, it prepares you to perform when your body is compromised.

And guess what, that’s what this race is. Movement under fatigue.

And that skill is earned, not guessed.

2. Train Like You Compete

One of the biggest takeaways. You have to simulate the experience.

Running on fresh legs is one thing. Running after sled pushes, lunges, or wall balls is another.

If race day is your first time experiencing that transition, you’re already behind.

Specificity matters.

You don’t train for a 5K on a bike. You don’t prepare for HYROX without combining runs and stations.

It doesn’t have to be perfect. But it has to be intentional.

Feel the fatigue. Learn how your body responds. Figure out your pacing.

When you’ve felt it before, it’s not a shock. It’s familiar.

And that matters when things get hard.

3. Preparation Wins More Than You Think

Race day is not the time to figure things out.

Food. Fuel. Warm-up. Gear. Timing. Logistics.

It all matters.

You need something in your system. You need fuel during. You need to warm up your body without draining it. You need gear that works with you, not against you.

And you need a plan.

Get there early. Know your heat time. Understand the flow.

These are small things. But they add up.

When you’re prepared, you remove stress. You create clarity. You give yourself the best chance to perform.

4. Don’t Let the Energy Break Your Plan

The environment is electric.

Music. People. Adrenaline. Energy everywhere.

And that can be a trap.

I felt great early on. Pushed the runs. Picked up the pace on the first few stations.

And then… I hit a wall.

Hard.

Going out too fast is the kiss of death in a race like this.

You don’t win HYROX in the first half. But you can definitely lose it there.

Steady wins.

Stick to your plan. Trust your pacing. Respect the distance.

Feed off the energy. But don’t let it pull you away from what you know you need to do.

5. Know the Details. They Matter

When you’re tired, small things become big things.

Burpee standards. Wall ball depth. Sled lines. Lap counts.

Miss one, and you pay for it.

Time. Energy. Momentum.

It’s not just about effort. It’s about execution.

Know the rules going in. Don’t leave it up to chance when fatigue sets in.

Run a clean race.

6. Soak It In

At the end of the day, it’s still just a race.

But at the same time, it’s also something more.

The atmosphere. The people. The shared experience.

Strangers cheering. Competitors encouraging each other. Energy that lifts you when you feel like you have nothing left.

That was my favorite part.

It helped me find another gear.

If you can, bring people with you. If you can’t, you’ll still feel it.

This environment gives you something you don’t get on your own.

And once it’s over, it goes fast.

Faster than you expect.

And oddly enough, you find yourself wanting to do it again.

Final Thought

HYROX reminded me of something I talk about often.

Nobody knows what you’re capable of until you show them.

But first, you have to show yourself.

You don’t need to sign up for a race.

But you do need to find your edge.

The place where it gets uncomfortable. The moment where your instinct is to quit. The point where doubt starts getting loud.

That’s where growth happens. That’s where confidence is built. That’s where you learn what you’re made of.

What edge are you avoiding right now…and what would it look like to lean into it?

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My wife and I are in the middle of an interesting journey.

Every so often, we like to do things that challenge us. Things that help us learn, grow, and hopefully become a little healthier and happier along the way.

This time around, we decided to do Whole30.

If you’re unfamiliar, Whole30 is a 30-day elimination diet designed to help people identify food sensitivities, break unhealthy eating patterns, and better understand their relationship with food. For 30 days, you eliminate things like added sugar, alcohol, grains, legumes, dairy, and highly processed foods. Then you slowly reintroduce them to see how your body responds.

The timing made sense for us.

We had just returned from an incredible week in Maui.

And by “incredible,” I mean cinnamon rolls, loco moco, hula pie, and pretty much anything else that sounded good at the time.

No regrets. But by the end of the trip, our bodies were craving a reset.

So we went from vacation mode to whole foods, fruits, vegetables, quality proteins, and no sugar or treats.

It was a shift. And like most worthwhile shifts, it wasn’t always easy.

BUT that’s exactly why I think challenges like this are valuable.

Not because everyone should do Whole30. Not because restriction is inherently good. But because there is something powerful about deliberately stepping outside your comfort zone.

When you challenge yourself, you learn things. You learn what habits are serving you. You learn which ones aren’t. You learn what happens when your usual routines disappear. You learn how often you’re operating on autopilot.

And perhaps most importantly, you learn what you’re capable of.

One of the biggest lessons from this experience has been recognizing that temptation isn’t the enemy. Unpreparedness is.

Most of us face temptations every day. To skip the workout. To doom scroll. To eat the extra cookie. To avoid the difficult conversation. To choose comfort over growth.

The problem isn’t that these temptations exist. Life is meant to include enjoyment, flexibility, and imperfection.

The challenge is that temptations are everywhere. They’re available 24/7. And when we’re tired, stressed, overwhelmed, or stretched thin, we tend to default to whatever is easiest.

That’s why discipline is less about willpower and more about preparation.

Here are six strategies that have helped us stay aligned with our goals during this challenge and in everyday life.

1. Environment Beats Willpower

Make the right choice easier.

When healthy foods are visible, movement is accessible, and distractions are reduced, good decisions become simpler.

Your environment is shaping your behavior whether you realize it or not.

Design it intentionally.

2. Know Your Why

Temporary discomfort becomes much easier when it’s connected to something meaningful.

When you’re anchored in purpose, discipline feels less like deprivation and more like alignment.

3. Audit Your Inputs

The people you spend time with.

The content you consume.

The environments you frequent.

They’re all influencing your decisions.

Take inventory.

4. Plan Ahead

When energy is low, convenience wins.

Having a Plan A and a Plan B removes decision fatigue and helps you stay on track when life gets messy.

Because life will get messy.

5. Know Your Triggers

Patterns reveal everything.

Maybe it’s late-night snacking.

Maybe it’s stress.

Maybe it’s boredom.

Awareness creates options. And options create change.

6. Build Boundaries, Not Perfection

We can’t eliminate every temptation forever. That shouldn’t be the goal.

The goal is to create healthy boundaries that allow you to enjoy life without constantly feeling like you’re starting over.

That’s what sustainable health looks like.

As we’ve gone through this process, I’ve been reminded that growth rarely comes from staying comfortable.

It comes from experimenting. It comes from challenging assumptions. It comes from trying things, paying attention, and learning.

Not every challenge has to be a Whole30. Maybe your challenge is walking every day for a month. Maybe it’s reading before bed instead of scrolling. Maybe it’s finally signing up for the race, taking the class, or having the conversation.

The specifics matter less than the willingness to step into something that stretches you.

Because if you never challenge yourself, you’ll never fully discover what else is possible.

And sometimes the greatest benefit isn’t the result.

It’s the person you become in the process.