Reverse Engineering the Optimal Life

This weekend we headed to Minnesota where Life Time calls home. Every time I am there, I am reminded that this partnership, this movement, and this mission are so much bigger than a brand. It is a shared belief in what human potential looks like when it is fully activated.

This weekend carried even more meaning because we officially announced our name change to High Performance Life Time (HPLT). It is a new chapter, but not a new story. The mission remains the same, to help people live their most optimal life through systems, relationships, experiences, and environments that push them to their best.

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My Experience with a Lower Protein Diet

For years, conventional bodybuilding wisdom shaped every aspect of my nutrition. High protein was treated like gospel: the more, the better. At 203 pounds, I routinely consumed close to 300 grams of protein per day. My digestion struggled, energy fluctuated more than I liked, and my meals often felt like chores instead of fuel.

Recently, I experimented with a far more significant reduction: dropping protein from 300 grams to 175 grams per day. The change felt bold and somewhat counterintuitive for someone focused on physique development, yet the impact was immediate and positive.

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Proper Planning Prevents Piss Poor Performance

Six simple words that can define the difference between winning and losing, between chaos and composure, between potential and performance.

But here is what I have learned as a father, as a teammate, and as a leader. The 6 P’s only work when they are built on vulnerable based trust.

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PRIORITIZE YOUR HAPPINESS

This weekend I had a casual check in with a friend, one of those routine conversations where we catch up on life, family, work, and the week ahead. At the end, he asked me what I had going on this week. Without really thinking, I said something that surprised both of us.

I said, “I’m going to prioritize my happiness more than I usually do.”

There was a pause, one of those rare, silent moments where both people know something real just landed. After that, the call shifted.

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My Top 5 Favorite Supplements (and Why They Actually Matter)

Let’s get one thing straight — supplements don’t replace good nutrition.

They supplement it.

If your diet, training, and recovery aren’t dialed in, no powder or pill is going to save you. But once you’ve got the basics locked, the right stack can make a massive difference in performance, recovery, and overall physique quality.

Here are my top 5 supplements I use daily and actually believe in — no fluff, no hype.

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The Line

Parents, this one is for you. The importance of touching the line!

The line represents far more than an annoying drill the coach makes your child do at practice. The line represents how you are supposed to do things. When a coach asks players to sprint to the line and touch it, it is not about conditioning. It is about conviction. It is about integrity. It is about teaching the next generation that excellence is found in the details, not the outcome.

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IRON AND ASPHALT: Two Great Predictors of an Unbreakable Person

Two great truths reveal whether you’re built to win: Iron and Asphalt.

They are the world’s most honest teachers of high performance. They don’t sugarcoat. They don’t care how you feel. They simply show you the truth about who you are. You do not need to be the strongest or have the best endurance, but the "process you live in" makes these two teachers so powerful.

Let’s break it down.

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How Having Variance in Your Diet Improves Gut Health (and So Much More)

If you’ve ever found yourself eating the same meals every day because “it fits your macros” or “it’s easy to digest,” you’re not alone. Consistency can simplify dieting—but when taken too far, it can actually limit your gut health, nutrient diversity, and overall performance.

Let’s break down why adding variance to your diet is one of the smartest long-term moves you can make.

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The Sacrifice Season or Years

There is a reason most people never reach their full potential. It is not because they lack talent, intelligence, or opportunity. It is because they are not willing to endure the seasons that demand absolute sacrifice.

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What Makes Up a House (Friends Edition)

If you are serious about your growth, pause for a moment and ask yourself:

What kind of house are you building, and who have you invited inside? (Focus on friends)

High performance is not just about what you achieve.

It is about the environment you hang out in, the energy that fills your space, and the people who share your walls.

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How Cardio Can Actually Help You Build Muscle (Yes, Really)

When most people hear the word cardio, they picture endless miles on the treadmill and shrinking muscle mass. But that’s a myth. The truth is — when done strategically — cardio can actually help you build muscle. Not by directly adding size, but by improving recovery, work capacity, and the quality of your training.

Let’s break it down.

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Confidence Through Competence

Most people chase confidence like it’s some hidden secret, but the truth is simpler than we want to admit: confidence isn’t something you’re born with, it’s something you earn. And the way you earn it is by becoming ruthlessly competent.

When you know you’ve put in the reps, when you’ve studied the details, when you’ve prepared in silence confidence is no longer a performance you’re trying to fake. It becomes who you are. You don’t need hype or false bravado because your actions, habits, and results have already proven it.

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Monday Mindset: Through, Not Around, it’s on YOU!

I’ll be real with you, I’m struggling to get through something right now. And I had to remind myself of a truth I’ve leaned on my entire life: there’s only one way, and that’s through.

It doesn’t matter how strong, successful, or “dialed in” you think you are. Life will always find a way to test you. Those tests don’t wait for the right conditions. They don’t pause while you gather support. They don’t care how much you’ve already been through.

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Lifting Doesn’t Make You Bulky , Your Diet Does

One of the most common fears, especially among women,  is that lifting weights will automatically make you “bulky.” The truth? Lifting won’t bulk you up. What you eat does. Strength training builds lean muscle, but how your body looks depends on your nutrition.

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Fear is the Real Opponent

Whether you are an athlete, a parent, or a business owner, the opponent is never the person across the field or the competitor down the street. The real opponent is fear, and how it destroys your path every single time.

I came across an article in Inc. about the top fears that hold people back. Here is my take on them, through the lens of performance, parenting, and leadership.

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Be Decisive

More is lost with indecision than the wrong decision.

High performers understand this at a cellular level. They know that standing still is far more dangerous than moving in the wrong direction. A wrong decision at least gives you data. It gives you something to respond to, to correct, to adapt from. Indecision, on the other hand, gives you nothing but wasted time and regret.

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Things to Do and Consider Before Starting GLP-1 Medications

GLP-1 receptor agonists (like Ozempic, Wegovy, Mounjaro) have become increasingly popular for weight loss and type 2 diabetes management. These medications can be powerful tools — but they’re not magic. Before hopping on GLP-1s, here are the key things to do and consider.

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Who’s on your Guest List?

Fashion Week, Fall in NYC, and events are jamming in town! I was out a ton these past couple of days and it reminded me of when I was in my 20’s, and understanding then that there are two sides to every velvet rope in hospitality, but now I understood it in my personal life.

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Where You Sit Matters

Have you ever gone to a lunch or dinner for pleasure or for work where you sat next to someone and felt like your battery was either supercharged or completely drained by the time you left?

This weekend I experienced that at Michael Rubin’s Reform Alliance event in Atlantic City. Throughout the night I was navigating who I wanted to hang out with, for this very reason. In a room full of look at me, look at me, this was a tricky situation. It started off, on one side of me was someone who carried insane confidence.

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How Fitness Makes You a Better Parent and Better in Your Career

Most people view fitness as just another item on the to-do list—a way to look better or lose weight. But the truth is, being fit isn’t just about aesthetics or hitting personal records in the gym. It directly impacts the two areas of life most people care about the most: their family and their career.

When you commit to improving your health, you’re not just changing your body—you’re upgrading the way you show up in every role you play.

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