In the ER, when a patient codes, chaos shows up instantly. Alarms. People rushing in. Everyone trained. Everyone trying to help. And yet, without a leader, the system breaks. Not because people don’t care. Not because they aren’t capable. But because no one took ownership. In a code, I don’t wait to see who steps up. I step in and say, “I’ve got this.” That moment, owning the room, is the difference between order and failure. The same rule applies to men who want to operate at a high level. No one is coming to lead your life. No one is coming to organize your biology. No one is coming to optimize your energy, focus, or health. If you don’t step into that role, chaos fills the gap. Here are 5 principles we live by inside Covenix, learned from running codes and building companies under pressure: 1. There must be a leader: and it’s you. If you don’t take control, something else will. 2. Clarity beats intensity. More effort without direction just creates burnout. 3. Roles create order. Training, sleep, nutrition, labs, hormones: everything needs ownership. 4. Calm is strength. Your nervous system sets the tone for your body and decisions. 5. Accountability is power. If something is off, it’s on you. That’s not weakness: that’s control. This brotherhood exists for one reason: to raise the standard for men who refuse to live in drift. High performance isn’t motivation. It’s leadership: over your body, your habits, and your future. Live the Standard. Where in your life are you avoiding leadership right now: health, career, relationships, or discipline?

If you started Mission 1: - Did you walk after meals? - Did you cut snacking? - Did you prioritize sleep? I want to know who executed. And if not, why?

Fellas: today we start Mission 1. This is the foundation of performance medicine. If your insulin is out of control, you can’t burn fat, you can’t build muscle, your energy tanks, and your testosterone signaling collapses. Most doctors never teach this. I love to. For the next 7 days, we’re resetting the metabolic pathway that controls hunger, energy, fat loss, and testosterone. THE RULES (they are all labeled #1 as they are all equally important) 1. Walk 10 minutes after your biggest meal. This activates GLUT4 in your muscles — they pull glucose out of the blood without insulin. Less insulin → better testosterone → better performance. 1. Build your meals in this exact order: Protein → Veggies → Fats → Carbs (last) Why? Eating protein and fiber first slows gastric emptying and flattens the glucose spike. Flatter spike → lower insulin → better hormonal signaling. Example: Chicken → broccoli → avocado → rice. Same calories. Completely different physiology. **1. No snacking. Eat 2–3 structured meals only. Minimum 12-hour overnight fast.** Every snack = another insulin spike. Constant spikes = suppressed GnRH → suppressed LH → lower testosterone. A simple structure that works: - Last meal at 7–8pm - First meal 12 hours later (or longer if it fits your training) Keep insulin low between meals so your body can burn fat and restore hormonal rhythm. 1. Sleep 7+ hours. Low sleep raises cortisol, and cortisol shuts down GnRH — the signal to make testosterone. This is a non-negotiable. **1. Check in here daily with: “Day __ done.” Accountability is the engine of this Brotherhood. Every man here is taking ownership of his biology. WHY THIS MISSION MATTERS Most guys think “low testosterone” is the root problem. It’s not. For most men over 30: Insulin resistance is the silent force killing their hormones. Fix insulin → testosterone rises naturally. Fix insulin → energy stabilizes. Fix insulin → fat loss becomes automatic. If you want the mechanism, head over to the classroom tab and deep dive into the Insulin lectures. #Insulin

#75Hard isn’t a motivation challenge. It's a systems challenge. 1/1/26 could be the start of yours. Discipline without biology leads to burnout. Biology without discipline leads nowhere. We’re running #75Hard through a performance-medicine lens—hydration, recovery, sleep, hormones, and execution. This group exists to do it right. Show up. Track it. Execute daily. Who's in?