Overall: Kind of a crummy week. In reflecting back, January has been hard the past couple of years. I’m uncertain if it’s the exhaustion coming out of the holidays mixed with our lovely Ohio weather or what, but it seems like my baseline level of grouch has been amplified. This was a testing week and things were hoo-hum. Reps were hit and that’s about it. I’ve always struggled with top end strength and I’ll be entering the intensification phase over the next 4-8 weeks. Run to

Overall:  Past week was chaotic. With the holidays ending there were a lot of things to clean up coming off a busy holiday season. Work hours were longer with a weekend trip. Sleep was really poor this week and was more or less exhausted by Saturday. Got to train at Lexington Athletic Club this weekend, which is one of my favorite gyms around the world. Has every piece of equipment you could imagine. Was interesting running on the woodway vs my Farmer Boy Fitness curved tread

2025 Year in Review Relationships Grade: C  Spouse:  Very up and down year as a spouse. Have not done a good job intentionally blocking off one on one time for my wife. Got stuck too often in the grind of life instead of focusing on quality connection Mitigation Strategy: schedule dates QOW Wednesdays  Kids:  Spent tons of time with the kids but think we're getting very close needing one on one time with them as well. Oftentimes we found ourselves playing one on one defense i

Overall:  Physically it was a draining week. Falling asleep early due to longer days. This translated over to the gym. Coming off of a testing week It's always interesting to me that there's a pretty abrupt drop off in muscular endurance. Generally weeks 2 and 3 there's a significant increase in reps. This week was more or less close to rep minimums. Jujitsu training this week was lessened based on my wife's schedule. The holidays were very busy and exhausting, but I think th

Overall:  Need to spend some time with goal setting for 2026. Need to make an effort to plan in some continued development over the next 12 months. Will try to start this reflection and have it completed by the end of next week. Been thinking a lot about the concept of chapters and will put an article out about it.  Body overalls feeling a little bit tired. Volume was down with the testing lifts. Deadlift was a little bit weird this training block, and that it feels like I'm

Overview:  Very busy week. Close on the new office building for the practice on Monday and hopefully it’s another good step for patient care. It provides the practice with the ability to expand and have multi-disciplinary services close by. It will be an experience. Was feeling run down towards the end of the week. Started Dan John University with my wife and it’s been a wonderful experience so far. It’s great getting to hear her opinions and all of these topics. It’s always

Overall:  I still haven't recovered physically. Sleep overall has been OK.  Mentally not feeling as productive. A couple changes in schedule this week. Continuing to learn the lesson if I don't get it done in the morning I don't get it done at all. I need to make sure I'm actually getting to bed on time.   Started DJU IC this week: From a core value perspective came up with love, service/honor,  professionalism, strength, and curiosity. My wife is joining this cohort and it w

Overall:  Challenging week with the holidays. was able to complete all the podcast. behind from a timing perspective. made a mistake of not taking it down week from a training perspective and immediately restarting with a higher volume program. reps overall felt low and based on biometric scores not really recovered right now. no significant musculoskeletal issues which is beneficial on however under recovered from a sleep standpoint. need to focus on increasing calories.  Fi

Overall:  As we approach the end of the year, I need to spend the month of December solidifying a plan for 2026. This year was one of the less intentional years I’ve had. Personally, I want to be deliberate about finding ways to write more, read more, and be intentional about continued education. Family - really want to support my wife and kids with their own development outside of the home - start to explore. Spiritually - considering doing another course of bible in the yea

Training:  M:  Bike - read  Tu:  Squat: 460x3, 430x4, 405x16 Bench: 295x3, 275x4, 260x10  Pull up: BW x5x6 ECHO Bike: sprint intervals  W:  Comp BJJ  Thursday  OFF Friday  BJJ  Sat:  OHP: 205x3, 190x4, 180x15  Rack pull: 500x10x4  Run: LSS 30 min  Sun: BJJ & Sauna  Overall:  Challenging week. Have successfully put in the sprint intervals the past couple of weeks, but have taken an off day where I should be doing tempos from a run standpoint. Still trying to determine if this

Learning:  Podcasts:  Attia - Women’s Sexual Health  Was surprised at level of favor with progestins. Considering contraception and HRT strategies simultaneously. Consider asking about desire to continue ovulation in the setting of HRT.  Knowledge Project - Panera Lectures  Spirit Gym - 1  Training:  Rough week. Lifting felt good. Stress was high. R lat is still acting goofy. Need to just do some banded pull downs to warm up to get some blood in there prior to training.  M: B

Learning:  Podcasts Attia - Longevity 101  Exercise  Minimize cardiovascular risk - target ApoB reduction Diet - don’t eat crap  WCI Real life retirement planning  Huberman - Sinclair Focus is on mTOR minimization and consideration of Sartuins  Pulsed fasting with regular exercise  Knowledge Project - Steve Wozniak Do the right thing Be an engineer Engineers often work best on projects alone  Acquired - Trader Joes  Started as liquor store Paid employees more than peers Emplo

Learning:  Podcasts:  Attia - Protein 2 - Rhonda Patrick  More on how protein requirement should be higher. Caveat is always if someone has healthy kidneys  Knowledge Project Will listen today - forensic accounting  WCI On taxes  Chek - Christiane Northrup Talking about women’s health, PMS and perimenopausal disease. How many of these symptoms are the result of unhealthy lifestyles and how mistreated women have been by the health system  Acquired - Google  Recommended podcast

Learning:  Podcast:  Attia - Protein Debate Primary take away of this listen had nothing to do with protein. It was about having a reasonable dialogue about science and statistics. Primarily focus should be on the methods and results.  Huberman - How Brain Functions  Was a lot of talk on brain development, visual interpretation and plasticity primarily in the young.  Knowledge Project Jim Clayton - Pay off your debts in full, keep pushing despite failure, discipline beats hyp

Learning:  Podcasts Attia - Tylenol and Autism  Huberman - DJ Shipley  Importance of routines Up at the same time every day  Knowledge Project -  Lectures Spirit Gym  Relationships - progression through maturity  Quotes  "Proactive, not reactive" continues to be one of the keys to my happiness (and, ideally, success). I’ve been really focused on my walking and writing this year (and those two things go really well together) - Dan John  Training: Overall:  Past couple weeks ha

Learning:  Podcasts:  Attia: Joe Liemandt Discussion on Alpha school an AI based school in Austin Texas. Reports that students can make...

Learning:  Podcast:  Attia - Diets AMA  Evaluated pros and cons of keto, carnivore, vegan and mediterranean diets. Challenge with all of...

Learning:  Podcasts:  Attia - Neurosurgery Updates Brain Computer interface was the primary topic. Discussed multiple approaches to the...

Learning:  Podcast  Attia - Stu McGill - Low Back Pain  Replay  The approach is more on back mechanics. Maintaining a neutral spine....

Learning  Podcasts:  Attia - Anxiety  Great conversation on anxiety and anxiety based disorders Treatment tends to stem around exposure...