When I don’t feel like eating the food I planned and prepared, I will still eat it—because my future self will always thank me. - Eating out feels exciting in the moment, but I rarely feel good afterward. - The food I prepare always supports my goals. I have never regretted eating the food I prepared. - I usually regret eating out: too many chips, not enough protein, too much money spent, and a feeling of being off-track. Prepared meals = alignment with my goals.Eating out = short-term comfort, long-term frustration.

Picture this: Low-sleep day (6 hours): You wake up feeling groggy. By 10 am, you’re chasing sugar. Workout gets skipped because you’re drained. You feel behind, snap at people, and by evening, you’re stress-eating. That one choice starts downward momentum—low energy → worse choices → more stress → worse sleep tonight. High-sleep day (8–9 hours): You wake up steady. Breakfast is easy to prepare, cravings are quieter, and the workout feels stronger. Wins stack: better focus, calmer mood, and improved sleep at night. That one choice starts upward momentum—more energy → better choices → less stress → easier sleep tonight. Why it gives your life back: Sleep is the first domino. It doesn’t just change one day—it sets the direction of your momentum. Control sleep, and you control which spiral you live in.

One small lie I’ve been telling myself is if I take a few chips or bites of a muffin it does not count. This week I’m replacing it with the truth: Everything counts.

Yes—for most healthy adults. Tiny daily habit → meaningful mental & physical performance and recovery gains. What it is: A helper for quick energy (ATP) in muscle + brain, which means you can do a little more quality work. Why it helps: - Stronger sets: more reps/speed at the same weight - Lean mass: steady muscle gain with consistent training + protein + sleep - Less drop-off: more repeatable effort late in workouts - Brain & mood: emerging evidence shows it supports memory/processing speed under stress and be helpful for mood (anxiety/depression) for some (not a treatment) How to use it: - Type: Creatine monohydrate - Dose: 3–5 g once daily (any time) Myth check: It doesn’t dehydrate you and, at regular doses, it’s safe for healthy adults. (If you have kidney issues or are pregnant/breastfeeding, ask your clinician.) Tiny daily habit = compounding results. What’s the one thing about creatine you’re unsure about? Ask it below.

This week I have BLOCKED out my workout time on my calendar so that other appointments do not take priority.