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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.

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Life doesn’t pause. It doesn’t wait for the perfect moment. It doesn’t suddenly clear your schedule, eliminate your stress, or hand you a stretch of uninterrupted time to finally focus on your health, your goals, or the things that matter most.

It just keeps life-ing. And that’s a reality many of us spend years resisting.

We tell ourselves we’ll start when things calm down. When work gets less busy. When the kids get older. When the move is finished. When the project is done. When we have more energy. When we have more time.

But when was the last time everything went exactly as planned for a full month? A full week? Even a full day?

Life is unpredictable. There will always be another challenge, another responsibility, another unexpected turn.

Which brings me to a simple but important reminder: The thing you’re avoiding isn’t going anywhere.

The workout isn’t going to do itself. The meals aren’t going to prep themselves. The book won’t read itself. The difficult conversation won’t magically resolve itself. The stress won’t manage itself. The boundaries won’t set themselves.

And the health habits you’ve been putting off won’t build themselves either.

Deep down, most of us already know what we’re avoiding.

We know the conversation we need to have. We know the habit we need to build. We know the first step we’ve been delaying.

The challenge is that avoidance feels easier in the short term. We convince ourselves we’re waiting for the right conditions when, in reality, we’re often waiting for discomfort to disappear.

But growth has always required moving before you feel fully ready.

That’s why I think one of the most important mindset shifts we can make is to stop planning for someday and start preparing for every day.

Planning has value. But planning alone can become a form of procrastination.

Planning says: “When things settle down, then I’ll start.”

Preparation says: “Even if things don’t settle down, I’ll be ready.”

That’s a very important distinction.

Health isn’t something you build when life gets easier. Health is what helps you handle life when it gets harder.

The workout builds capacity. The walk builds resilience. The sleep builds recovery. The nutritious meal builds energy. The mindfulness practice builds emotional stability.

None of these habits guarantee that life will go according to plan. They simply help you respond better when it doesn’t.

And that’s the point.

Most people don’t take their health seriously until they’re forced to.

Until the diagnosis. Until the burnout. Until the injury. Until the setback. Until life demands more from them than they’re prepared to give.

But when you invest in yourself before the storm arrives, you navigate it differently.

You recover faster. You adapt more easily. You stay grounded when things get chaotic. You create options.

As Jon Kabat-Zinn famously said: “You can’t stop the waves, but you can learn to surf.”

That’s what healthy habits really are. They’re not about perfection. They’re preparation.

So today, take a moment and ask yourself:

• What am I avoiding?

• What habit have I been delaying?

• What conversation needs to happen?

• What action have I been putting off while waiting for the perfect moment?

Then take one step. Not tomorrow. Not next week. Today.

Life isn’t slowing down. But you can become more prepared for whatever comes next. And often, that’s all you need.

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This week, Move, Thrive, and Come Alive officially entered the world.

After years of researching, writing, rewriting, refining, and living these ideas, I find myself feeling a lot of things.

Grateful. Thankful. Humbled. Energized. Fulfilled.

And perhaps most of all, reminded of something profound:

The best time to plant a tree was 20 years ago. The second best time is now.

So many of the things we want in life sit on the other side of action.

The business. The book. The relationship. The career change. The health goal. The adventure. The dream.

Yet we often convince ourselves to wait.

Wait for the perfect time. Wait for the perfect plan. Wait for the perfect opportunity. Wait until we’re ready. Wait until it makes sense.

What I’ve learned through writing this book: The perfect conditions rarely exist.

At some point, you have to start.

Not recklessly. Not without thought or preparation. Planning matters. Reflection matters. Strategy matters.

But eventually, there comes a moment when thinking has done its job and action needs to take over.

Too many dreams get stuck in analysis paralysis. Too many ideas never leave the notebook. Too many people spend years preparing for a life they could start building today.

So this is your reminder, just as much as it is mine: Start before you feel ready.

Choose realistic over perfect. Learn as you go. Adjust as needed. Trust that clarity often comes from action, not before it.

And if there’s something you’ve been putting off, something meaningful, exciting, or a little scary, maybe today is the day you take the first step.

Not tomorrow. Not next month. Not when everything lines up perfectly. Today.

Thank you to everyone who has supported Move, Thrive, and Come Alive this week. Your encouragement, messages, reviews, and support have meant more than you know.

I’ll leave you with one question: What’s something you’ve been waiting to start that deserves your first step today?

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Today is the day!! After 3+ years of researching, writing, rewriting, refining, and living it…

Move, Thrive, and Come Alive is officially out in the world.

I’ll be honest. At times I can be modest with my personal projects. But not this time, not this project.

I’m deeply proud of this book. Not just because it’s done, but because of what it represents and who it’s for.

This wasn’t written from the sidelines.

It was built through experience. Through trial and error. Through showing up and living these principles day after day.

If you know me, you know this is how I operate. I don’t just talk about it. I try to embody it.

And that’s what this book is.

An attempt to make movement simpler, more practical, and more human again.

Writing it was a journey.

A lot of highs. A lot of doubts. A lot of going back to the drawing board.

Trying to take something complex and make it clear. Trying to create something that actually helps people, not just informs them.

It took time. Energy. A lot of patience. And I didn’t do it alone.

I’m incredibly grateful for the people who supported me along the way. The ones who listened, gave feedback, challenged ideas, and kept me going when things felt stuck.

It really does take a village.

This book was never meant to sit on a shelf. It’s meant to be lived.

A call to move more. To feel better. To reconnect with what your body is capable of. And maybe even help someone else do the same.

If this mission resonates, here are a few simple ways to support:

• Grab a copy. Read it. Apply it. Make it your own.

• Share it with someone who could benefit

• Leave a review. It helps more than you know

• Engage with my social posts

It all matters, and it all adds up! Let’s spark this movement revolution!

Thank you for being here. Thank you for following along. Thank you for allowing me to share this work.

Now it’s time to move, thrive, and come alive.

🚀

Book link: https://www.amazon.com/Move-Thrive-Come-Alive-Science-Backed/dp/1572843667

Ps: I’ll also be hosting a free virtual event this Thursday where I’ll highlight some of the book's core ideas, AND Coya will be giving away 5 FREE COPIES of Move, Thrive, and Come Alive. Don’t miss it. Join here: https://80qf1iv9gip.typeform.com/to/lbtXYQC7

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Growing up, movement was a constant companion, woven seamlessly into the fabric of my everyday life. It wasn’t just a means to an end; it was a source of joy, adventure, and connection. As a kid, I walked to school, sprinted through the activities in PE class, and chased friends while playing tag and sports during recess. When afternoon came, I’d walk home from school, drop my backpack, and set out on some neighborhood adventure, where the boundaries of imagination blurred with the thrill of outdoor play. As the sun dipped below the horizon, I pedaled or raced home, exhausted but ready to do it all over again the next day.

Weekends were a gateway to exploration. Family bike rides helped me see the world and develop my own sense of freedom on the open roads, and hikes immersed us in the raw beauty of nature. Team sports ignited my competitive spirit and showed me what it meant to work as part of a cooperative group. All of these activities challenged my body physically but nourished my mind and soul.

Back then, movement wasn’t a burden or something we stressed about how to increase or improve. We didn’t think about step counts, activity levels, or tracking; it was just a natural part of everyday life. The lines between exercise and just plain physical activity were so blurred that they often didn’t even exist. Movement was a way of being, and although we did many things that most would consider “exercise,” to us, it was just life.

Growing up this way instilled in me a deep love and curiosity for all types of movement and, subsequently, exercise. Unfortunately, as I’ve gotten older, things have changed when it comes to the state of movement in our lives.

In our modern world, we have gradually lost touch with the seamless integration of movement that once shaped our days. We choose cars over walking short distances, trade supermarket aisles for home deliveries, and allow technology to claim our attention, relegating the outdoors to the periphery. We find ourselves seated more often, standing less, and outsourcing physically demanding tasks. Even work, in its digital realm, no longer requires us to venture beyond our front doors. Movement has transformed from a privilege we relish to a mere necessity we endure.

Despite all of the changes in the modern world, there is still hope. Each and every one of us possesses the power to rewind the clock, reclaim the inherent joy of movement, and harness the tools and guidance at our disposal. By integrating natural activity back into our lives and leveraging the wonders of technology, we can ignite the flame of passion for movement within ourselves and others. Countless individuals still cherish a life where movement takes center stage, and it is up to all of us to assist others in unearthing their love for the vitality that movement brings.

This book is a resounding call to action, an impassioned guide that beckons you to infuse movement into your very existence. It is an invitation to embark on a journey of self-discovery—to explore, experiment, and uncover what kindles your unique flame of motivation. Within these pages lie the answers to the many movement questions out there, including what to do, why we should do it, and how to do it. . . seamlessly, consistently, and correctly. This book equips you with the knowledge and tools necessary to embark on your own personal movement revolution. And as this revolution takes hold, it will spread like wildfire, touching the lives of your family, friends, and community, empowering them to discover their own vitality, joy, and fullness of life through movement.

So, let’s embark on this journey together. Let’s build an extraordinary future where movement becomes not only a habit but a profound and exhilarating way of being. Let’s bring revitalized energy back to the world of movement, helping people move, thrive, and ultimately come alive. Because when we are moving, nothing can stop us!

If this resonates, you’ll love the rest of my upcoming book Move, Thrive, and Come Alive (out June 2). It’s a practical blueprint for rethinking fitness and reclaiming movement as part of modern life. Built around 100+ practical tools and habits, this book will help you move more, feel better, and live fully. You can check it out or pre-order it here 👇

https://www.amazon.com/Move-Thrive-Come-Alive-Science-Backed/dp/1572843667

ALSO… I’ll be doing a live event for my new book this Thursday, June 4th at 12 pm EST with my company Coya. The virtual session will be a jam-packed hour all about making movement and exercise more sustainable, practical, and accessible in modern life. I’ll run through some of the core ideas from my book and then answer your questions! If you are interested in joining, you can use the link below or reply to this post, and I can add your email to the event.

Link to join on Thursday at 12 pm EST: https://us06web.zoom.us/j/88579292880?jst=2

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Many people struggle with hitting their movement goals. Only one in four people meets the recommended activity guidelines. The average adult sits 9+ hours a day. Inactivity is linked to the loss of millions of lives each year.

It’s clear we have a problem on our hands. But most people aren’t struggling with movement because they lack the knowledge. People know what to do for the most part. In my experience, much of the struggle actually stems from what’s happening between their ears.

Overthinking. Inconsistency. Doubt. Waiting for the perfect plan, the perfect time, or the perfect motivation.

What do all of these things have in common? They originate in our minds. Movement is not just physical. It’s mental.

The people who build sustainable health aren’t always the most talented or the most informed. They’re the ones who learn how to think differently. How to prepare. How to show up. How to adapt. How to believe. How to keep going when it would be easier to stop.

This is what it means to train your mind.

And when you get this right, everything else gets easier.

1. Preparation: The Work Before the Work

Preparation is one of the most underrated habits in health and performance.

It’s the work you do before the work. The small, often invisible actions that make showing up feel easier, smoother, and more consistent.

• Lay out your workout clothes the night before.

• Schedule your movement like an appointment.

• Keep simple, healthy options within reach.

These aren’t big, flashy actions. But they remove friction.

Research on behavior change consistently shows that when you decide ahead of time when and where you’ll act, follow-through increases dramatically. You don’t rely on willpower. You rely on systems.

Preparation builds confidence. It sends a signal to yourself. I’m ready. I’ve thought this through.

And over time, that compounds.

The people who stay consistent aren’t always the most motivated. They’re often just the most prepared.

2. Show Up. Especially When You Don’t Feel Like It

There will be days when you feel motivated. Focused. Ready.

Those days are easy.

The real test is what you do when you don’t feel like it.

When you’re tired. Busy. Stressed. Off your routine.

High performers don’t succeed because they always feel like it. They succeed because they’ve trained themselves to show up anyway.

And here’s another news flash: When it comes to habit formation, action often comes before motivation, not after.

You don’t (and shouldn’t) wait to feel motivated to move. You move, and motivation follows.

That’s why I say, “Motivation flows when action shows.”

Showing up doesn’t mean going all out. It means doing something.

A walk instead of a workout. A stretch instead of a session. A small step instead of no step.

The act of showing up keeps you in the game. And staying in the game is everything.

3. Adaptability: Pivot, Don’t Panic

Plans are great. Until life happens.

Schedules change. Energy fluctuates. Things come up.

Most people see this as failure. It’s not. It’s reality. It’s life.

The key is adaptability.

Rigid plans break. Flexible ones bend and keep moving.

If you miss the gym, train at home. If you’re short on time, shrink the session. If you’re exhausted, shift to recovery.

Adaptability is a trainable skill.

In fact, it’s one of the most important traits for long-term success. Health will never be a straight line. It zigs. It zags.

The more willing you are to adjust, the more consistent you become.

And consistency always wins over perfection.

4. Confidence and Belief: Built Through Action

Confidence is less something you wait for. It’s not something you innately have, or you don’t. It’s something you build.

Every time you take action, you collect evidence. It’s a vote toward the type of person you want to become. James Clear taught us that in Atomic Habits.

Each action is evidence that you can show up. That you can handle challenges. That you can keep going.

Over time, that evidence turns into belief. And belief drives behavior.

Research from psychologist Dr. Alia Crum shows that what we believe about our bodies and our efforts can directly influence physical outcomes. Positive belief can enhance performance and recovery. Negative beliefs can hold you back.

Your thoughts don’t just stay in your head. They show up in your body.

So we must shift the story.

From “I can’t” to “I can learn.” From “I’m not that person” to “I’m becoming that person.”

Confidence grows in the doing. Not in the waiting.

5. Always Something Beats All or Nothing

The all-or-nothing mindset is one of the biggest barriers in health. I can’t tell you how many times I’ve seen this show up when coaching.

If I can’t do the full workout, I won’t do anything. If I miss a day, I’ve failed. If it’s not perfect, it doesn’t count.

Let me tell you the harsh reality: Most people who chase “all” end up with nothing.

The alternative is simple. Try always something.

Right in line with showing up and being adaptable. Find your “something” to stay in the game.

Ten minutes instead of sixty. One set instead of five. A walk instead of nothing.

These small actions may feel insignificant. I’m here to tell you they’re not.

Research shows that even 11 minutes of moderate activity per day can significantly reduce the risk of early death.

Small doses. Repeated consistently. That’s where the magic happens.

This mindset keeps you moving. It builds trust with yourself. It creates momentum.

And momentum changes everything.

6. Let Your Purpose Drive Your Pursuit

This might be the most important point of them all, and I can sum it up in six words: Motivation is unreliable. Purpose is not.

When you know why you’re showing up, you have something deeper to lean on when things get hard. And they will get hard.

Your purpose doesn’t have to be grand. It can be simple.

• To feel better.

• To have more energy.

• To be present with your family.

• To prove to yourself that you can follow through.

But you have to name it. Without a clear why, it’s easy to drift.

When your purpose is clear, your actions become easier. Your decisions become simpler. Your consistency becomes stronger.

Action builds momentum. Momentum reinforces purpose.

And that loop is what keeps you going.

Putting It All Together

Training your body is important. Training your mind is what makes it sustainable.

• Preparation removes friction.

• Showing up builds consistency.

• Adaptability keeps you moving.

• Belief drives behavior.

• Always something builds momentum.

• Purpose fuels the journey.

None of this requires perfection. It requires repetition.

Because at the end of the day, progress isn’t about having the perfect plan.

It’s about becoming the kind of person who shows up. Adjusts. Learns. And keeps going.

A Simple Way to Start

If you want to apply this today, start here:

• Prepare one small action for tomorrow

• Show up, even if it’s not perfect

• Adjust instead of quitting

• Take one small step

• Remind yourself why it matters

That’s it.

Train your mind. The body will follow.

And over time, those small actions, repeated consistently, will change more than you think.

So here’s the question to sit with: Are you just training your body… or are you training your mind to support it?

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If you’re not changing, you’re not growing.

That sounds a bit extreme, but it’s true.

We’ve all heard the idea that doing the same thing over and over while expecting different results leads nowhere. Yet that’s exactly how many people approach their health, their habits, and their lives.

Same routines. Same thoughts. Same behaviors. But different outcomes are expected.

And then frustration sets in.

The reality is that growth requires change. And change requires intention.

Not someday. Not when it’s convenient. Not when something forces your hand.

Now.

Why We Wait

Most people don’t resist change because they don’t care. Most of us care, want to change, and want to be better. The resistance comes because it’s uncomfortable.

It asks you to question what you believe. It asks you to step into uncertainty. It asks you to let go of patterns that feel familiar, even if they’re not serving you.

And your brain doesn’t love that.

From a behavioral science standpoint, humans are wired for efficiency and safety. Familiar patterns require less energy. They feel predictable. They feel safe. Even when they’re not helping you move forward.

So we wait.

We wait for the “right time.” We wait for the “perfect plan.” We wait until something breaks.

A diagnosis. A health scare. A moment where the cost of staying the same finally outweighs the cost of changing.

But by then, the gap is bigger. The habits are deeper. The work is harder.

Health Happens Upstream

Real health shouldn’t start when something goes wrong. It should start long before that. In the decisions you make every day.

• What you eat.

• How you move.

• How you sleep.

• Who you surround yourself with.

• What you pay attention to.

These are not isolated choices. They’re inputs. And over time, those inputs compound into outcomes.

Research in preventive health continues to show that small, consistent behaviors can significantly reduce the risk of chronic disease, improve energy levels, and enhance quality of life. You don’t need the extreme interventions. Just steady change through repeatable actions.

That’s the opportunity.

You don’t need to wait for permission to take control of your health. You don’t need a perfect system to begin. You don’t need everything figured out.

You just need to start.

What Change Actually Looks Like

I feel like one of the major themes throughout my writing is that change doesn’t have to be dramatic to be meaningful. And in fact, the most sustainable change rarely is.

It looks like:

• Challenging a belief you’ve carried for years

• Asking a hard question and actually listening to the answer

• Choosing a walk instead of staying on the couch

• Going to bed a little earlier

• Saying no to something that drains you

• Letting go of a habit that no longer serves you

These aren’t massive, life-altering moments. They’re small decisions. But they stack.

And over time, they reshape how you think, how you act, and who you become.

Sameness leads to stagnation. And stagnation quietly limits your potential.

A Simple Framework to Move Forward

If you’re feeling stuck, don’t overcomplicate it. Start here:

1. Audit your current reality: Take an honest look at your habits. Not what you intend to do. What you actually do.

2. Identify one area to change: Not ten. Not five. One. Where is the biggest opportunity right now?

3. Make it actionable: What is one small step you can take today? Not tomorrow. Today.

4. Stay consistent: You don’t need perfect. You need repetition.

5. Adjust as you go: Experiment. Reflect. Refine. Growth is not linear.

Final Thought

Change is hard. Growth is harder.

But staying the same has a cost, too. It just shows up later.

The longer you wait, the fewer options you have. The earlier you act, the more control you gain. So don’t wait until you have to change.

Choose to.

Every decision you make is either moving you closer to the life you want… or further away from it.

And the best part? You get to decide.

Your move: What’s one change you can make today, before you’re forced to make it later?