Net Carbs: What They Really Mean and Why They Matter
When you hear people talk about “net carbs,” especially in the fitness or low-carb community, it can sound confusing at first. Do you just subtract something from carbs? Are all carbs created equal? And is this really the key to fat loss or better energy? Let’s break it down simply.
Read MoreInterview with Tony Hsu
CEO, 3X4 Genetics
3X4 Genetics stands apart through its commitment to clinical utility over data collection. While many genetic testing companies focus primarily on amassing genetic data, our founding principle has always been centered on driving meaningful health outcomes. We believe genetics should serve as a practical tool for clinicians and health professionals; not just as an information source, but as a pathway to more personalized, actionable, and effective interventions for patients or clients.
Read MoreYour Fear of Self-Promotion Is Costing You More Than Judgment Ever Will
You need to stop being insecure about promoting yourself.
Read that again. Let it sit for a moment.
The hard truth is this: nobody is paying as much attention to your life as you think they are. They’re too busy dealing with their own careers, their own bills, their own insecurities, and their own dreams they’re not chasing.
Read MoreLeader ≠ Captain
We are so fixated on image in sports and life.
Yes, I said it — even as someone who’s taken plenty of shirtless photos for a living. But let's call it like it is and have a chat!
Too many people assume the captain’s armband automatically means leadership. That being named “captain” makes you the alpha, the voice, the glue.
Read More5 Fast & Easy High-Protein Breakfasts That Actually Taste Good
If you’re trying to hit your protein goals and stay lean, starting your day with a high-protein breakfast is one of the smartest moves you can make. It curbs cravings, supports muscle retention, and stabilizes energy levels — especially if you train early or have a packed day ahead.
But let’s be honest: most mornings are a rush. That’s why we’ve put together 5 high-protein breakfasts that are not only quick — they’re also easy to prep, portable, and taste great.
Read MoreWhat’s Your Cover Charge?
One of the most important lessons I ever learned came from working the doors of nightclubs and lounges. I didn’t learn it in a book, or from a podcast, or at some motivational seminar. I learned it in the real world—loud music, long nights, high heels, handshakes, and velvet ropes.
It was the concept of the cover charge.
Read MoreSolitude vs. Isolation
Solitude Isn’t Isolation — It’s Healing
This past weekend, I had an incredible, validating conversation with my friend Pete Kohlasch about solitude. He told me he went on an 8-hour solitude walk. That hit me.
I realized something during that conversation: solitude is a practice not spoken about nearly enough. Why? Because most people confuse it with isolation and a lot of people do not like themselves.
Read More💪 Why More Creatine Might Be Better. Why This Theory for Creatine Is Gaining Traction
1. Rethinking Standard Dosages
Traditionally, the ISSN recommends a short-term loading phase (~20 g/day for 5–7 days), followed by a maintenance dose of 3–5 g/day (around 0.3 g/kg during loading, then 3–5 g daily) PMC+4UNSW Sites+4The Wall Street Journal+4 Wikipedia+4Verywell Health+4BioMed Central+4. While effective, a March 2025 clinical trial found that doses higher than typical—around 10 g/day—may deliver more noticeable muscle gains, especially beyond beginner stages of training UNSW Sites. That suggests there could be greater benefit with higher intakes than previously assumed.
Read MoreSteak Knife vs. Butter Knife
This weekend HPLT took over Montauk with an exclusive Micro Summit hosted at Surf Lodge. When I say take over, I mean cars were rubbernecking like aliens had touched down on Old Montauk Highway. Maybe it was the highly anticipated new release from Defender, The Octa, pulling up to Kirk Park Beach for our Navy SEAL activation led by the incredible Kaj Larsen. Or maybe it was the sight of 35 of the fittest humans around hammering out a 10K in Aion Thermogenic Weight Vests.
Read MoreRange of Motion: It’s Personal — Not What Instagram Says
"Ass to grass."
"Chest to bar."
"Lock it out."
You’ve heard it all — from influencers, textbooks, and armchair experts yelling across gym floors. But here’s the truth no one tells you:
Range of motion isn’t universal. It’s individual.
Read MoreNothing Changes If Nothing Changes
It’s a simple phrase. Easy to say. Rolls off the tongue like a motivational poster or a caption under my corny shirtless gym selfie. But living it? That’s a whole different beast.
Why?
Because change is uncomfortable.
And we are creatures addicted to comfort.
Read MoreHow to Set Up Your Calories and Macros (The Simple, Smart Way)
Whether your goal is to drop body fat fast or sustain long-term results, your success depends on setting the right calorie and macro targets. Here's a practical, no-nonsense method to dial in your numbers based on your body weight and goal.
Read MoreThe Power of Positive Frequency
In the high-performance world, we often talk about mindset, discipline, and grit—but there’s another dimension most people ignore: frequency.
How you operate matters just as much as what you do. And one of the most transformational shifts I’ve ever made was learning to operate in a positive frequency—a mindset grounded in purpose, fueled by internal belief, and free from the weight of proving people wrong.
Read MoreHow to Read a Nutrition Label (And the Sneaky Tricks Companies Use)
If you’ve ever flipped over a package to look at the nutrition facts and felt completely lost, you’re not alone. Food companies love to make things confusing. But learning how to read a nutrition label is one of the most powerful tools for taking control of your health, body composition, and energy.
Here’s exactly how to break it down — plus the shady tactics companies use to make junk food look healthy.
Read MoreLock the Door: Why Comfort Is the Silent Thief of Your Potential
Comfort is quicksand disguised as a couch. Stay too long, and you’ll sink beneath your own potential.
We often picture failure as a dramatic collapse—a business deal going up in flames, a missed championship shot, a family falling apart. But, most dreams die slowly, lulled to sleep by tiny compromises: the skipped workout, the snoozed alarm, the “I’ll get to it tomorrow.” Comfort isn’t loud. It doesn’t storm in. It slips through a cracked door—the door we leave open when we abandon routine and discipline.
Let’s call it what it is: The Complainer Pandemic.
Read MoreThe Best Protein Sources (That Are Easy to Find & Actually Eat)
When it comes to eating enough protein, most people don’t fail because they can’t — they fail because it feels hard to figure out what to buy, how to cook it, or how to afford it consistently.
The good news? You don’t have to live on dry chicken breast or fancy powders. There are tons of everyday protein sources you can find at any grocery store, whether you’re cooking at home or grabbing something quick on the go.
Read MoreThe Real Pandemic? Complainers.
There’s a virus far more contagious than any flu or strain that’s ever hit humanity.
It spreads in silence, infects minds, and corrodes morale.
It multiplies in boardrooms, locker rooms, group chats, family dinners, and gym floors. And the symptoms? Chronic negativity, emotional paralysis, and a complete rejection of personal responsibility.
Let’s call it what it is: The Complainer Pandemic.
Read MoreBest Fast Food Restaurants to Eat at When You’re in a Pinch
(And What to Order)
I know — it’s probably a surprise to hear me, your coach, actually recommending fast food. But let’s be real: life happens. You’re busy, stuck in traffic, running between meetings, your kids’ practices, or just forgot to meal prep.
So instead of pretending you’ll always pack chicken, rice, and broccoli in a Tupperware, let’s be adults about it. Here’s how to do fast food smarter.
Read MoreHow Gratitude Builds Unbreakability
The other day I posted on my story stating as long as I am grateful for this life I will not lose. I wrote that because it’s very true, it’s not me beating you, it’s me always pushing forward in life day after day.
In a world that constantly pushes us to hustle, achieve, and conquer, there is a superpower that often goes unnoticed—gratitude. For high performers, the relentless pursuit of success can sometimes lead to burnout, stress, and a loss of motivation. However, there’s a transformative practice that many top achievers swear by, one that not only fuels their journey but also makes them resilient and, in a sense, "unbreakable."
Read MoreMarkets Update
Stocks were mixed last week. For the time being, we have fully moved from tariffs and trade deals to the ongoing Israel-Iran conflict and broader geopolitical concerns. According to the White House last Friday, Trump was set to decide within 2 weeks whether to strike Iran, in an attempt to let diplomacy play its course. Around 24 hrs later, it was reported that the US successfully attacked 3 nuclear sites in Iran. Uncertainty remains a big piece of the puzzle here, and tensions into this week are… high. That said, at the time of writing this(on Sunday), US Futures are only indicated down ~ 30 basis points and Crude Oil trades up ~ 2%.
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