100 books to unlock your full potential: 1-12

Yaaaas!!! Looks like Christmas is arriving two years late this year. Preordered @hubermanlab Protocols in June 2024. Out for delivery today. Better late than never. Fired up.

If you avoid hard things, hard things will eventually be done to you. Do hard things.

Vacation observations: • I have no self-control out of routine - 100% at home, 0% on vacay. • I really really love sugar. Also, I feel like shit the more I indulge. • Drinking daily loses luster quickly. Bottom line: My everyday guardrails & routines are everything.

Guilty vacation pleasures so far: pastries, cereal, tropical drinks, PB&Js, shave ice, spam. 🌴🍹😎 I pretty much left my self-control at home.

Vacay intentions this week (Maui): • Be present • Have fun • Create memories • Disconnect (work, phone, etc.) • Reflect • Recharge • Maintain fitness (bare min) • Tan (not burn) And of course, overindulge—Mai Tais, poke, spam musubi, shave ice, etc. 🌴😎

Life is too short not to overindulge on vacation.

Finally found a home for my medals. After years of hiding in boxes, now proudly displayed. Each one a story of struggle, sacrifice, and breakthroughs. A great reminder of the years of dedication—and what a shame it’d be not to keep the foot on the gas! Forever chasing PRs!

No days off… except Sundays. Must be earned though. No training. No optimizing. No data. Ideally no phones. Just faith, family, friends, and fun. Earn it. Enjoy it.

My 6yo didn’t want to go to ballet today. Too new. Too scary. No friends. I told her: ‘It’s okay to feel uncomfortable. That’s where everyone starts. Growth happens when you get comfortable being uncomfortable.’ True in ballet, the gym, and life.

The harder I train, the better I sleep. The better I sleep, the better I feel. Push hard. Rest. Repeat.

Know your numbers. Basics • Body Fat % • VO2 Max • Grip Strength • Fasting Glucose & Insulin • HbA1c • ApoB • Lipids • Genetics (DNA test) Track, adjust, repeat.

You optimize what you analyze. Current toolkit: • @whoop (daily) • @function (labs) • @BodySpec (DEXA scan) • LifeAudit.me (spot-check life alignment) • @Strava (endurance) I’ll use @MyFitnessPal when nutrition needs realignment. Other suggestions?

The goal is not to be healthy just for health’s sake. Health is a means to an end. Become the healthiest version of yourself so you can do what you want—for as long as possible. Stack habits, unlock potential.

Strive for PRs in the weight room and on the track (or road). Everything else falls into place—nutrition dials in, sleep gets prioritized, routines solidify, body weight adapts accordingly.

If you can already do the thing, nothing changes—strength, skills, mindset. Growth demands resistance. Push hard, adapt, repeat.

Days are better when you work out first thing in the morning. Weekends are better when you’ve worked out every day during the week. Earn the weekend. Stack consistency.

Nobody is the average. What works for one person doesn’t work for another. Find out what works for you—one experiment at a time.