Steak 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.

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Range 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.

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Nothing 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.

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How 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.

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The 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.

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How 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.

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Lock 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.

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The 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.

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The 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.

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Best 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.

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How 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."

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Markets 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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How to Time Eating If You Train Early in the Morning

If you're an early riser who trains hard before the world wakes up, you’ve probably faced this dilemma:

“Should I eat before training? If not, how do I fuel the session and still hit my macros?”

The key to dominating early morning workouts isn’t forcing down food at 4 a.m.—it’s strategic meal timing, using the night before and intra-workout carbs to your advantage.You feel flat in the gym. You start craving everything. You hold water. You stall.

Here’s the truth: you don’t need to cut carbs into the ground.

You need to time them smarter.

That’s where daily carb cycling comes in—especially if you train hard and want to stay lean without crashing your performance.

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Interview with Chris Molnar

Founder of Cacio Pepe

The brand is literally inspired by the simplicity of the pasta dish and how something so simple can be so perfect - specifically when you are using superior ingredients. But deeper than that, it's about the simple pleasures and simple things in our lives that really give us meaning.

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Be a 360° Person

Let me tell you something that most boardrooms won’t.

You could have the sharpest strategy on paper. The capital lined up. The product was perfected. The right hires in the right seats. But if you—the engine behind it all—are running on 60%, the whole machine eventually breaks. This isn’t about delegation. It’s about integration.

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Markets Update

The market was looking at modest weekly gains into last Friday which quickly evaporated on the growing Israel-Iran conflict which kicked off the night before. Geopolitics is back in the spotlight after trade, tariffs, and the possibility of economic recession have dominated the narrative for months. Israel launched a series of massive strikes against Iran trying to cripple its nuclear program and killing several senior defense commanders. The US called it a unilateral action, and Trump has expressed support, while calling Tehran back to the bargaining table to try and conclude a nuclear deal. The IDF (Israel Defense Forces) confirmed they were coming under fire by Friday afternoon. The evolving situation took markets lower, and caused crude oil to spike 8% higher (its largest single-day gain since 2022, chart below.. with a 1-year chart right below that for context on the Friday spike).

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Carb Cycling for Fat Loss (The Secret Weapon?)

Most people trying to lose fat take the same approach: cut calories, drop carbs, push through low energy, and hope the scale moves. It works—until it doesn’t.

You feel flat in the gym. You start craving everything. You hold water. You stall.

Here’s the truth: you don’t need to cut carbs into the ground.

You need to time them smarter.

That’s where daily carb cycling comes in—especially if you train hard and want to stay lean without crashing your performance.

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Shooting vs. Scoring

Let me ask you something:

Do you know how to shoot… or do you know how to score?

There’s a difference.

A big one.

And it separates high performers from everyone else.

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Markets Update

Stocks are catching some positive momentum here of late. The S&P 500 finished 20% above the April 8th post-Liberation Day low last week, and now trades just 3% below the February record high. The first 5+ months of this year have been an absolute doozy. Trade and tariffs are still very much the biggest story in public markets and the primary driving force behind daily price action. President Trump and China’s Xi held a 75-minute phone call last week which ended with an agreement to a new round of trade talks, set for today June 9th.

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Why Calories Don’t Count If You Can’t Digest Them

We’ve all heard it a thousand times:

“Weight loss is just calories in vs calories out.”

And sure, that’s technically true — energy balance matters.

But here’s the catch: your body doesn’t run on calories counted on a label.

It runs on what you can digest, absorb, and actually utilize.

Let that sink in.

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