Putting Your Phone Down Before Bed Is The One Habit You Need

10 Things I Wish I Knew Before Starting My Fitness Journey

In this bonus episode, I share 10 things I wish someone had told me before I spent years trying to figure out how to eat well and exercise effectively. They include: why you need a coach, why your plan needs flexibility (but not too much), why recovery matters as much as training, why weight gain is survival (not weakness), and learning to love yourself through the ups and downs of this lifelong journey.

Performative Culture is Literally Exhausting

You've tried better sleep, cleaner eating, more exercise. But you're still exhausted. What if the problem isn't your habits, but it's the people you're around and the constant performance they require? In this episode, I explore what happens to your body when you're constantly monitoring your words, performing values you don't feel, and walking on eggshells around "carefully curated" people. I break down the biology of emotional labor, how your brain uses glucose during constant self-regulation, and why your body treats performative environments like survival threats. This episode is for anyone who's ever felt lonely surrounded by people, or exhausted after being around those who should energize you.

Putting Your Phone Down Before Bed Is The One Habit You Need

Sleep deprivation is a public health crisis, with 1 in 3 adults not getting enough sleep. In this episode, we talk about chronic stress, why sleep is the only complete antidote to it, and why your phone is designed to keep you awake. Put your phone somewhere out of reach one hour before bed. It’s by far the hardest habit to adopt, but I promise that it is the most transformative.

The Gym Builds More Than Just a Body

If you've tried to "get in shape" but can't make it stick, the problem might not be your willpower. It might be that you're still exercising as punishment instead of proof. In this episode, I cover why shame-based motivation never works long-term, the paradox of why I lost weight when I stopped obsessing over it, and how shifting from external benchmarks (how I look) to internal ones (what I can do) built self-trust that extended to every area of life. The gym builds more than muscles. It builds self-confidence. And that's when the changes stick, when you find and attach a greater purpose to your fitness journey.

99% of Nutrition Advice is BS

There is no single best diet, and there never will be. But after years of coaching and analyzing what actually works, I've found a few simple themes to be at the heart of every success story. In this episode, I explain why the health and wellness industry thrives on confusion, why restrictive diets keep your nervous system in fight-or-flight mode, and how these two flexible guidelines build the sustainable eating habits that support high performance without the mental load of tracking, weighing, or obsessing over every meal.