Learn to be disciplined. Because you won’t always be motivated.

Consistency and patience are often vastly under-rated and overlooked.

Allowing flexibility (with nutrition) enables sustainability long term.

Progress is not always linear, but over the course of time, with effort, progress will happen.

Sometimes LESS is MORE. Especially when it comes to training volume.

Sacrifice is an essential part of achieving goals. Embrace it. But don’t let it consume you and shut everything else out.

Things I know now that I wish I knew 20 years ago…

The outcome matters less than the relationship you build chasing the outcome - with your partner, your client or yourself. The goal isn’t the part you spend all the time and energy on.

Try and talk to your family physician about “health optimization” and you will get silence and the deer-in-the headlights look. Symptomatic treatment is the language they speak, not treating root cause or health optimization.

“They say the empty can rattles the most…” - Metallica, “My Friend of Misery” Beware the “guru” that continually puts out content and advice without substance. More often than not there is a lack of experience, education, and accuracy happening.

What’s the secret to health, longevity, optimal body comp? Have an extraordinarily boring life. Late nights, tons of travel, hectic social life - sorry, these might be fun, but they aren’t conducive to the above three points.

Complain less. Work harder. Don’t look for external validation. Problem solve on your own. No one is coming to save you.

“Did you reason your way to that conclusion… …or did you EMOTE your way to that conclusion?” Before passionately defending your position on a subject, think about the source of that passion. Feelings? Or science?

Masculinity isn’t toxic. Weakness isn’t virtue. Men today are told to be everything and nothing at the same time. No wonder they’re completely lost. Strong. Grounded. Honorable. That’s what the world needs.

Top 5 Evidence Based OTC Supplements 1. Creatine Monohydrate 2. Omega 3s (EPA/DHA 3. Magnesium (Bisglycinate/Citrate) 4. Vitamin D3 + K2 (MK-7) 5. Taurine

Top 5 Evidence Based OTC Supplements 1. Creatine Monohydrate 2. Omega 3s (EPA/DHA) 3. Magnesium (Bisglycinate/Citrate) 4. Vitamin D3 + K2 (MK-7) 5. Taurine

“The louder he hype, the weaker the science” ❌Popularity isn’t credibility ❌Marketing isn’t evidence ❌Truth doesn’t need a promo code

“Paralysis by Analysis” can stop one from progressing or even taking action. Fucking implement. Just start. You might screw it up, it might not be perfect, but you’ll have momentum.

Testosterone Replacement Therapy ISN’T a necessity in guys over 40 - despite the social media hype, myth and misconception. Lifestyle factors, nutrition, and training can maintain HIGH levels of test. 👆👆👆The magical bullet is the low hanging fruit. Not the syringe