Category: Lifestyle

Drone Deliveries, Your Gut Brain Connection, Chia Seeds & Blueberries: Why Eating Healthy Is the Ultimate Life Hack

March 14th, 2025
So, a drone just delivered a food order in Ireland in under 3 minutes. Just Eat and Manna teamed up to make it happen. Snack on that.

Drone delivery will be the future—once we figure out the correct altitude and path for all those drones to be flying around. Airspace is about to become a valuable commodity, just like airlines buying routes to their preferred destinations. But here’s the kicker: soon, you’ll be able to order Wendy’s, McDonald’s, or whatever fast food joint has partnered with a drone service, and it’ll land on your doorstep in about 5 minutes.

Yeah, you won’t have to get up off the couch, put on your jacket (if you live in cold weather), or find your shoes, wallet, car keys, or phone. You’ll become a sucker for food delivered in a flash. But is it worth it?

We all know fast food is bad for you. Morgan Spurlock was one of the first to document what eating McDonald’s for a month looked like. It’s not pretty. He gained weight, ate processed junk with zero nutritional value, and it sparked a global conversation about the fast food industry. He died at 53 from cancer. Let that sink in.

Now, you have choices in life. But the beauty of it is that you get to make decisions. Decisions are choices that take other options off the table.

I have a choice: eat fast food or make a meal. I make the decision to not pick up my phone and order fast food.

The Gut-Brain Connection: Your Second Brain Is Hungry

I recently had the chance to speak to someone about the gut-brain connection, and it’s fascinating. As the wellness industry is in full swing—with Medicine 3.0, longevity trends, cold plunges, infrared saunas, NAD supplements, and Botox—there are simple things we can all do that don’t require a fancy gym membership or a trip to a top-rated dermatologist.

Eat well. Yes, I said it. Start eating better. Start making better decisions.

No one likes to think about what they’ll look or feel like in 10 years. Certainly, the 20-year-old version of me wasn’t thinking about alcohol consumption and what it would do to my liver, kidneys, overall health, and mental well-being. Back then, there was no thought—you just assumed you’d stop eventually. Maybe that day never came. Here’s your wake-up call.

The stuff you put in your body—the shell that allows you to experience all the joys in your life—has a time limit. The tubes, hoses, pumps, lubricants, and foundation all have a lifespan. Just like any machine.

So why aren’t we being taught to take care of it?

We aren’t taught about preventative health. When was the last time someone asked if you were getting your daily dose of Vitamin D? Yes, it comes from the sun, but it’s certainly not enough unless you’re chugging a gallon of milk. And even that won’t help guard against osteoporosis if everything else isn’t functioning in tip-top shape—which, let’s be honest, it probably isn’t.

Gut and Brain Health: The Second Brain

There’s increasing evidence that your gut, containing 40 trillion microbes, has a nervous system of its own. Wild, right? It’s like a second brain.

Your gut is doing a lot of the work for you. You can’t feel it, but you can sense it—bloating, hunger, or that delightful borborygmi (aka gas bubbles, and yes, it’s one of my favorite words).

There’s continued interest in treating gut disorders through hypnotherapy, neuromodulators, diaphragmatic exercises, and even pelvic floor therapy. Sometimes, you’re even put on an antidepressant because of its influence on gut receptors. Your gut is a complex system all on its own, and it talks to your brain.

Don’t you think it’s weird that you feel happy after eating a meal you’ve been craving? Or sleepy after overeating? Yeah, that’s your gut talking to your brain, releasing hormones and neurotransmitters that signal emotions and moods. It’s known that people who suffer from chronic intestinal issues are more prone to anxiety and depression.

So, with all this ongoing research, and the fact that no one is explaining why you should eat better, here’s your reason: your gut and brain are counting on you.

What You Can Do About It

Start small. I already talked about cutting out soda. That sugar high isn’t worth the crash.

Here’s another small step: start cooking at home more. Now, I know—you don’t have time, you don’t have energy, it’s so hard. Guess what? So is being overweight, having diabetes, dealing with high blood pressure, getting up to go to the store for your pills, taking your pills, paying for your pills, going to the doctor’s office, and getting your toes amputated. That shit is hard too.

When you say no to fried food at a party and someone asks why you aren’t eating it, you can say, “I’m being healthy.” You know why they’re really asking? Because they’re only thinking about themselves and wondering if they should be avoiding it too. Avoidance has a way of reflecting on others, and trust me, everyone is only thinking about themselves.

So, back to meals. Get an air fryer. Cook five chicken breasts for the week. Add vegetables. Add a starch (rice is better than a potato, and a sweet potato is even better).

Yes, your meals will feel bland at first. That’s because the food industry has chemically altered everything to be addictive. They’re targeting your brain’s reward system, not your gut. It’s why you keep craving more.

One week of bland eating will suck, but you’ll find alternatives. Try baked eggplant salad or a whole cauliflower with Parmesan sprinkled on top. Delicious.

Supercharge Your Diet: Chia Seeds and Blueberries

Want to take your health a step further? Add chia seeds and blueberries.

Chia seeds are packed with goodness. Just 1 ounce (28 grams or 2 tablespoons) contains:
- Calories: 138
- Protein: 4.7g
- Fat: 8.7g
- Alpha-linolenic acid (ALA): 5g
- Carbs: 11.9g
- Fiber: 9.8g
- Calcium: 14% of the Daily Value (DV)
- Iron: 12% of the DV
- Magnesium: 23% of the DV
- Phosphorus: 20% of the DV
- Zinc: 12% of the DV
- Vitamin B1 (thiamine): 15% of the DV
- Vitamin B3 (niacin): 16% of the DV
Your gut will thank you, and so will your bowel movements.

Blueberries are antioxidant powerhouses. A single cup (148 grams) contains:
- Calories: 84
- Fat: 0.5g
- Sodium: 1.5mg
- Carbohydrates: 21g
- Fiber: 3.6g
- Sugars: 15g
- Protein: 1g
- Vitamin C: 14.4mg
- Vitamin E: 0.8mg
- Vitamin K: 28.6mcg
- Vitamin B6: 0.1mg
Toss them in your yogurt, smoothie, or just eat them by the handful.

The Math of Eating Healthy

A homemade tuna salad sandwich on whole wheat bread might sound bland, but compare it to a $16 salad (mostly water) five days a week. That’s $80 spent on lunches that could stretch way further at the supermarket.

And let’s talk about frozen veggies. They’re often more nutritious than fresh because they’re flash-frozen at peak ripeness. Stock up on $2 broccoli packets—it beats an $18 McDonald’s meal any day.

The Hard Truth

If you keep eating crap, you’ll keep feeling like crap. Your body is a machine: garbage in, garbage out. Feed ChatGPT a poorly written prompt, and it’ll spit out generic garbage. But give it clear, thoughtful instructions, and you’ll get quality work.

If you’re okay with losing a toe to diabetes, let me drop a 50-pound weight on it so you can experience the joy of learning to walk again. Daily bandage changes, infections, and physical therapy aren’t fun. Trust me, I’ve seen it.

Choices vs. Decisions

Choices are options. Decisions leave no room for alternatives.

Start small. Cut out fast food. Cook at home. Add chia seeds and blueberries. Your gut, brain, and future self will thank you.

You got this.
What I Learned From a Sports Psychiatrist (Yes, It’s a Game-Changer)

March 4th, 2025
I recently had the incredible privilege of talking to a sports psychiatrist—and boy, was it a doozy. This guy isn’t just your average mental health professional. Besides being a military veteran and a medical school rockstar, he’s served as the psychiatrist for both an NFL and MLB team. Oh, and he’s now carving out a niche sports psychiatry residency program focused solely on athletes. Yeah, he’s kind of a big deal.

So, what can the brains behind all these accolades share? Plenty. And trust me, it’s not just for athletes. Whether you’re shooting hoops, chasing deadlines, or just trying to survive your morning commute, these tips are gold.

1. Breathing: The Secret Weapon You’re Probably Ignoring

Let’s start with something we all do but rarely think about: breathing. Yeah, I know—it sounds like some woo-woo, yoga-class nonsense. But hear me out.

According to the doc, breathing is the ultimate hack for managing stress, whether you’re on the field or stuck in traffic. There are two types of breathing patterns hardwired into our nervous systems:
- Stress Breathing: Rapid, shallow, and noisy. Think panting like a dog after a squirrel chase. It’s what happens when adversity or competition kicks in.
- Relaxation Breathing: Slow, smooth, and deep. Imagine a zen master meditating on a mountaintop.
Most of us let stress breathing run the show, but the key is mastering relaxation breathing. Here’s how:

How to Breathe Like a Pro
- Clearing Breath: Inhale through your nose for a count of four, then exhale through your mouth for six to eight counts. Add some rhythmic movement (like rocking your head or torso) for extra chill vibes.
- Triple Clear: Inhale for four, exhale for four. Then inhale for four, exhale for five. Finally, inhale for four, exhale for six. It’s like leveling up in a video game, but for your lungs.
- 4-7-8 Pattern: Inhale for four, hold for seven, exhale for eight. Repeat four times. Bonus points if you do this before bed—it’s like a lullaby for your brain.
Now, I know this might sound like science-y hoo-ha, but when the pros are doing it and crushing it, it’s worth a shot. Plus, you’ll finally have an excuse to breathe dramatically in public.

2. Positive Self-Talk: More Than Just “You Got This!”

Let’s talk about the voices in your head. No, not the creepy ones—the ones that say, “You’ve got this!” or “Don’t mess up!” Positive self-talk isn’t just about cheerleading; it’s about creating a mantra that aligns with your actions.

Take Serena Williams, for example. Ever notice her signature grunt when she smashes a ball? It’s not just for show. That grunt is her way of saying, “I’m about to destroy this serve.” It’s her positive self-talk in action but she also said she mimics her idol, Monica Seles, and its her way of breathing.

Here’s how you can create your own:
- Pair a phrase with a skill. For example, if you’re a golfer, think “steady hips, smooth swing” every time you tee off.
- Make it personal. It could be as simple as “I’ve got this” or as fierce as “Time to get my sh*t together.” (Hey, sometimes you need a little tough love.)
And if affirmations make you want to roll your eyes, that’s okay. Just find something that works for you—fluffy or not.

3. Focus and Attention Shifting: Get in the Zone

Ever been “in the zone”? Or, on the flip side, totally choked under pressure? Yeah, we’ve all been there.

The key is learning how to shift your focus when things go sideways. Take the Super Bowl, for example. Did you notice the players’ faces at halftime? The top dogs—the ones everyone expected to win—were losing. And their faces? Worried. Defeated. Confused. They didn’t regroup well, and it showed.

Here’s how you can do the same:
- Breathe: (See? It’s everywhere.)
- Reflect: What went wrong? What can you fix?
- Refocus: Narrow your attention to the task at hand.
- Renew: Let go of the past and move forward.
And don’t forget about your environment. NFL players don’t train at Planet Fitness for a reason. Surround yourself with people and spaces that elevate your game.

4. Visualization and Imagery: See It to Believe It

Close your eyes and picture this: You’re standing on a podium, holding a trophy, or nailing that presentation at work. Feels good, right? That’s the power of visualization.

Studies show that imagining success can actually improve performance. Even standing in a “superhero pose” (think Wonder Woman) can boost confidence before a big moment. Why? Because your brain can’t always tell the difference between what’s real and what’s imagined.

So, start training your brain to focus on the positive. See yourself succeeding, and watch how it changes your mindset.

5. Motivation and Persistence: The Art of Showing Up

Let’s be real—motivation is fickle. Some days, you feel like you can conquer the world. Other days, you can barely conquer the snooze button.

Here’s the trick: Start small. Commit to just 20 minutes of work, and you’ll often find yourself going longer. And remember, progress isn’t about being better than everyone else—it’s about being better than you were yesterday.

Oh, and stop comparing yourself to others. They’re not you. Focus on your own journey, and keep pushing forward.

The Brain Science Behind It All

For the nerds out there (you know who you are), here’s a quick breakdown of the brain regions involved in all this mindset magic:
- Breathing – Medulla oblongata and pons (part of the brainstem) regulate involuntary respiration. The prefrontal cortex can influence breathing during conscious control (e.g., deep breathing exercises).
- Positive Self-Talk – Prefrontal cortex (for rational thinking and reappraisal), anterior cingulate cortex (ACC) (for emotional regulation), and ventral striatum (for processing reward and positive reinforcement).
- Focus and Attention – Prefrontal cortex (executive function), parietal cortex (spatial attention), and locus coeruleus (produces norepinephrine, which enhances alertness).
- Visualization and Imagery – Occipital lobe (visual processing), parietal lobe (spatial awareness), and hippocampus (memory retrieval for vivid mental imagery).
- Motivation and Persistence – Dopaminergic system, including the ventral tegmental area (VTA) and nucleus accumbens (reward and reinforcement), as well as the prefrontal cortex (goal setting and persistence).
Basically, your brain is a complex machine, but you’re the one in the driver’s seat.

Final Thoughts

Whether you’re an athlete, a weekend warrior, or just someone trying to survive adulthood, these mindset strategies can help you level up. Remember: Start small, fail fast, and persist. Even the pros flail, fail, and falter—but they persist.

So, take a deep breath, talk yourself up, focus, visualize, and get motivated. You’ve got this. And if all else fails, just stand like Superman and pretend you’re invincible. It works for the pros—why not you?
Exercise. The dreaded eight-letter word.

February 21st, 2025
Everyone wants to talk about it, coach it, show off their physique, and tell you all about diet tips and tricks for losing those stubborn 14 lbs post-holidays. I guess the health and fitness industry really is booming—valued at approximately 131 billion by 2030. Let’s just call it $100 billion. So yeah, everyone wants a piece of the pie.

But this article isn’t about that. Let’s actually talk about what the hell cardiovascular health is, what it feels like, and what other good things you can get just by exercising every day.

My Journey: From Rut to Routine

Let’s start off with the fact that I was always into sports. I was always what you would describe as being “athletically inclined”.

However, I took a bad seat—maybe because of a bad relationship or just being in a rut—and started saying, “What the f*** for?” Things changed two years ago when I started with 15 minutes a day. Yeah, just 15 minutes.

If you own a dog, those pesky little buggers rely on you to take them outside. I wasn’t fortunate enough to have a yard, so leash walking became a must. I started using those morning walks to take my furry friend to the park and keep her active.

But coming back, since I was already all sweaty and breathing heavy from the walk, I used it to just put on my leggings and throw on that workout outfit—no matter what. Didn’t matter if I wanted to work out or not. I made it my thing: just put on the outfit.

Then, once I was dressed, it was easy to unroll my yoga mat and say, “Okay, 15 minutes of something.” Didn’t matter what. Start with some crunches, dust off those dumbbells, and just do 10 reps on each arm.

It makes a difference to put on the outfit. Kind of like standing in the Superman pose in front of the mirror if you have a big speech to prepare for. It’s known that acting like you are already that person makes you more inclined to succeed. Same thing—put on your gym clothes. Trust me.

Starting Small: Skip the Gym, Grab a Mat

Exercises don’t need to start with a gym commitment. Get a yoga mat at a garage sale. Use secondhand if you want to spend $10. You can always splurge on a $100 mat later when you’re a yogi professional. Skip the gym membership at the start—you won’t go unless you’ve already reframed your mindset. The gym can also start later when you have 30 reps of 20 lbs down pat.

Find a video on Instagram. The reels make it easier to copy just 2-3 exercises. Follow that person if you like them, and know that your algorithm will change once you’ve followed a gym rat. So you’ll continue to be inundated with videos once you watch a few. Which is good, because you can continue to expand on your workouts.

Stick With It: Every. Single. Day.

There are days when I don’t feel like doing crap. But I get changed, and sometimes I’ll just stretch. Every. Day. Doesn’t matter if it’s Saturday or Sunday. Your dog needs to go out? You pair that with working out.

No dog? Find something else to pair your workout with. Not a fan of the 5 a.m. club? (Consider it—it might just change your life.) But if not, pair a workout with coming home. Come home, put on that outfit, and just start. Every. Day.

What Happens After 30 Days?

Well, science tells us that tracking your progress—in a journal, your Fitbit, or your Apple Watch—is what makes you stick to it. The scale? Not very helpful. Medicine is now telling us that BMI is no longer a good predictor of health. We’re using waist circumference instead. Yup, check if your pants are getting tight.

So, 30 days. What happens?
- Cardio benefits: Your heart is a muscle, and it needs exercise to improve cardiac output and circulate blood through your body. We talked about having good highways in your body, and once you improve the speed and power by which you keep those maintained, things just feel better. Directly linking to the production of endorphins and elevated mood.
- Muscle and bone health: Muscles get built when you tear them apart and give them time to regrow. Growing in parallel or in series is what muscle does—in the heart too. Cardiomyopathies, congestive heart failure—all a result of bad muscle growth and impairment in cardiac output. Bones? We all know about the broken hip—that shit will never feel the same. Bones become porous over time due to the imbalance of osteoblasts and osteoclasts. Building bone with diet and exercise is the best way to avoid osteoporosis (porous bones = more likely to buckle and break).
- Immune benefits: That cardiac output increase? It increases how fast your immune cells can go around the body and help with the stuff that needs it most. Antibodies are amazing things—they actually multiply when things in your body need help. Keep exercising, and your immune system will thank you. Getting a cold or the dreaded unknown mixed virus (somewhere between COVID, RSV, and flu) will have a shorter lifespan. (I’m currently fighting off this dreaded thing.)
- Mental health: Ahhh, I think this is the least talked about benefit of exercise. First off, when you can commit to doing one thing for 15 minutes a day, it speaks to your focus and perseverance. It doesn’t matter that you haven’t shed a pound in one week—keep going. Remember what I told you about BMI. Give it a solid 30 days. What you see in 30 days might surprise you, but what you’ll notice about yourself is the mental clarity you can gain.
The Invisible Wins: More Than Just Exercise

Remember, what you’re doing here is so much more than just exercise. You’re building a habit of blocking time, doing something, and saying, “Done.” It will automatically carry over into other things, like writing that dreaded email. You’ll say, “I have five minutes to write this,” and boom—it’s done. What you’ll also find is that you have more clarity to write that email. (No judging if you want some AI assistance—you should be using it.)

Eventually, at 30 days, you may have dropped some weight, noticed ease going up a flight of stairs, or found yourself standing easily on one leg. My favorite? I can finally hold a 10 lb cooking pan in my left hand with ease.

Trust me, sometimes the things you can’t see are the ones you end up noticing making the biggest difference in your life. Sometimes, it’s not the physical progress but the invisible one that we can’t yet touch, see, hear, or feel that makes the most sense.

Final Thought: Celebrate Your Wins

So again, start small, fail fast, persist. It’s worth it. A six-pack may not be possible in 30 days, but you’ll surely feel a change in yourself. Even if you get just one benefit from starting an exercise routine—like your dog finally being exhausted and sleeping the whole day without bothering you—it’s a win. And wins are meant to be celebrated. Perhaps journaling about it? Perhaps attempting the next step of cutting out alcohol?

Celebrate your wins, even if you can’t see them (yet). Start exercising.
Let’s Divulge: EtOH

February 11th, 2025
Ever feel like suddenly everyone around you is talking about quitting alcohol? It’s everywhere. Whether you’re scrolling through Instagram, checking out fitness videos, or listening to podcasts, the conversation inevitably turns to cutting calories, optimizing health, and—yes—the dreaded no-alcohol rule.

Take the 75 Hard challenge, for example. It’s 75 days of no alcohol, clean eating (no cheating!), two 45-minute workouts, a gallon of water, reading 10 pages of a book, and progress photo DAILY. It’s not just a test of physical toughness but a gauntlet for mental strength.

Or consider the countless podcast guests—like Bryan Johnson, the longevity guru—who swear that cutting out alcohol has been a game-changer for them. And they’re not wrong. Alcohol can have a profound impact on your health, both positively and negatively.

But here’s the real question: Should you give it up?

The Social Pressure of Alcohol

Let’s face it: alcohol is the one drug people make you feel guilty for not indulging in. It’s woven into our social fabric—celebrations, commiserations, and everything in between. But why? Do some people just have better mental resilience? Have they unlocked some secret power to resist temptation?

The truth is, everyone has their own reasons for choosing to quit. For some, it’s a life-altering event or a medical necessity—another drink could literally be deadly. For others, it’s about testing their willpower, ticking off a challenge like 75 Hard or Dry January. (And hey, you should have one of those challenges on your to-do list this year.)

Whatever your reason, the benefits of cutting out alcohol are striking. And yes, the science backs it up.

The Science of Alcohol: What’s Really Happening in Your Body

Alcohol is a drug, and it has a biochemical impact on your body. While most people focus on its effect on the liver (hello, cirrhosis), the damage goes much deeper—especially in the brain, the organ we still know the least about.

Researchers are still uncovering the full extent of alcohol’s impact on the brain, but one thing is clear: removing this toxic chemical from your system is one of the best things you can do for your health.

Let me break it down with an analogy.

The Highway to Hell: Alcohol and Your Blood Vessels

Imagine your blood vessels as a highway. Now, picture dumping alcohol onto that roadway. One spill? No big deal. The concrete can handle it, and the rain will wash it away. Traffic keeps moving.

But what if there’s a spill every week? The highway starts to jam up. Cars brake, swerve, and cause friction—not just at the spill site but before and after it. Over time, the wear and tear add up. Potholes form. The road becomes uneven.

Now, fast-forward three, five, or ten years. What does the highway look like? Without maintenance, it’s a disaster. Potholes, weak spots, and constant swerving create chaos.

This is exactly what alcohol does to your blood vessels. It’s not just a local problem—it’s systemic. The toxic substance gets dragged to other areas of your body, causing damage wherever it goes.

The Cleanup Crew: Your Liver and Kidneys

You might think, Who cares? I have a liver and kidneys to clean up the mess. True, but these organs have their limits. They can handle the occasional spill, but after years of abuse, they’re exhausted.

To protect themselves, they build a shell of defense—fibrosis, or the thickening of tissues. Think of it like filling in potholes. Sure, it helps temporarily, but the bumps are still there. Your blood flow becomes less smooth, and the damage compounds.

And it’s not just alcohol. Your body is fighting a thousand other stressors—colds, stomach bugs, dehydration. It’s a lot to handle.

The Longevity Train: Why Quitting Alcohol Matters

If you’re on the longevity train (and let’s be honest, who isn’t these days?), it’s time to rethink alcohol. Even if you don’t think you have a problem, try going a week without it. You might be surprised by what you discover.

Alcohol has a way of becoming the pink elephant in the room. It’s there, staring you in the face, making you question your habits. Can you really enjoy dinner with friends without those two glasses of white wine? What about Friday nights?

Tom Holland and Jessica Simpson have both opened up about their struggles with alcohol, describing it as a crutch—something they used to avoid facing their emotions. And they’re not alone.

The Benefits of Cutting Back (or Quitting Altogether)

So, what can you gain from reducing or eliminating alcohol?
1. Mental Clarity: No more brain fog. You’ll wake up feeling refreshed and ready to tackle the day.
2. Better Sleep: You might find you need fewer hours of sleep, and the quality improves.
3. Weight Loss: Alcohol is packed with empty calories. Cutting it out can help you shed those extra pounds.
4. Improved Relationships: Without the haze of alcohol, you’ll be more present with the people who matter most.
5. A New Perspective: You might realize that some friendships or habits revolve around alcohol—and that’s okay. It’s an opportunity to reevaluate what truly matters.
The Rise of the Zero-Alcohol Movement

It’s no surprise that zero-alcohol options are booming. From Heineken to Stella Artois, even the big players are jumping on the bandwagon. Celebrities are backing these brands, and consumers are embracing them.

Why? Because we’re more connected than ever. We see what others are doing, and we want in. Longevity—or what some call Medicine 3.0—is the new frontier. We’re learning more every day about how to live longer, healthier lives. And sadly, alcohol doesn’t fit into that equation.

Final Thoughts: Should You Give It a Try?

The 75 Hard challenge is tough. Dry January is no walk in the park. But they’re also opportunities to reset, reflect, and rediscover what your body and mind are capable of.

You might find that you don’t miss alcohol at all. Waking up at 6 a.m. on a Sunday without a hangover? Priceless. Having the mental clarity to focus on your goals? Even better.

So, what’s your reason? Whether it’s for health, longevity, or just to prove to yourself that you can, I urge you to give it a try. You might never look back.

Category: Lifestyle

Drone Deliveries, Your Gut Brain Connection, Chia Seeds & Blueberries: Why Eating Healthy Is the Ultimate Life Hack

The Gut-Brain Connection: Your Second Brain Is Hungry

Gut and Brain Health: The Second Brain

What You Can Do About It

Supercharge Your Diet: Chia Seeds and Blueberries

The Math of Eating Healthy

The Hard Truth

Choices vs. Decisions

What I Learned From a Sports Psychiatrist (Yes, It’s a Game-Changer)

1. Breathing: The Secret Weapon You’re Probably Ignoring

How to Breathe Like a Pro

2. Positive Self-Talk: More Than Just “You Got This!”

3. Focus and Attention Shifting: Get in the Zone

4. Visualization and Imagery: See It to Believe It

5. Motivation and Persistence: The Art of Showing Up

The Brain Science Behind It All

Final Thoughts

Exercise. The dreaded eight-letter word.

My Journey: From Rut to Routine

Starting Small: Skip the Gym, Grab a Mat

Stick With It: Every. Single. Day.

What Happens After 30 Days?

The Invisible Wins: More Than Just Exercise

Final Thought: Celebrate Your Wins

Let’s Divulge: EtOH

The Social Pressure of Alcohol

The Science of Alcohol: What’s Really Happening in Your Body

The Highway to Hell: Alcohol and Your Blood Vessels

The Cleanup Crew: Your Liver and Kidneys

The Longevity Train: Why Quitting Alcohol Matters

The Benefits of Cutting Back (or Quitting Altogether)

The Rise of the Zero-Alcohol Movement

Final Thoughts: Should You Give It a Try?