I've been strength training consistently for 8 years now. I've made a lot of progress and a lot of mistakes. Here are 4 lessons I learned in those 8 years: 1. Take care of your joints. 2. Cardio won't kill your gains. 3. Just showing up is half the battle. 4. Be 1% better.

The way I eat morphs over time. But there are a set of rules that I always follow, no matter what else changes: 1. Get at least 30 grams of protein per meal. 2. Don't snack between meals. 3. If having a dessert, eat a full meal with protein first.

Most people think learning nutrition takes 10,000 hours. But I can explain it to you in 30 seconds. My framework allows you to: -Audit your current diet. -Understand what your body needs from the food you eat. -Analyze if a food works for or against your body. Let’s dive in 🧵

The dark, cold days of winter are perfect for letting the ground of your life lie fallow for a bit. There are things happening under the surface that you won't be able to see until the time is right.

Giving something a name before you've understood something of its nature is a mistake.

I find that the more we think we need, the more it simply reveals that we're lacking the most needful thing.

The only way out of pain is through it.

What if spirituality is no more complicated than this?

When life feels out of control, a regular physical practice can be life-giving. For me, that’s strength training. For others, it might be running or biking, or yoga. Find yours.

If you’re regularly reflecting on your life, your New Year’s reflection will feel much more natural.

Just as muscles operate in antagonistic pairs, so does life. Tight hip flexors can indicate weak glutes (opposite issue). Problems with work also indicate opposite issues - play, rest, relationships. Fix one of those, and the work solves itself.

The mark of an emotionally healthy person is to be able to tell a more complete story—one that includes both beauty and brokenness.

“The road to epiphany is attention.” Guard your attention as if it were your most precious asset. h/t Barbara Mahany’s “The Book of Nature”

“Attention, taken to its highest degree, is the same thing as prayer.” -Simone Weil

“Mortification—literally, ‘making death’—is what life is all about, a slow discovery of the mortality of all that is created so that we can appreciate its beauty without clinging to it as if it were a lasting possession.” -Henri Nouwen