Two weeks into the Summer Signal Drop, one thing is clear: when you stop force-feeding your brain information, it quickly forgets how much it thought it needed to care about.

You know that moment when you’re thinking about buying a red car, and suddenly you start seeing red cars everywhere? Or, like my wife, you get braces—and now you notice everyone with braces?

It’s not that the red cars or braces appeared out of nowhere. Your attention just got recalibrated.

The same principle applies to the way we consume information today. We're drinking from a digital firehose—story after story, headline after headline—each one carefully designed to provoke a reaction and demand our emotional attention.

A couple decades ago, entire global events could unfold without ever reaching our radar. Today, we not only know about them instantly—we feel the pressure to have an opinion. Social media doesn’t just inform us; it implies obligation. And that obligation is exhausting.

Our emotional strings are tugged in every direction. The result? Overwhelm, anxiety, and a diminished ability to focus on the things that actually exist within our control. We miss the beauty of what's right in front of us. We lose sight of what we can impact—within our five-foot circle.

But take just a little time away, and it becomes obvious: we’re not wired for this constant stimulation.

The call to action is simple, but not easy:

Build systems and routines that align the things you care about with the things you can influence—and shrink that list until it becomes livable.

That means consciously choosing not to care about some things. Not because they’re unimportant, but because your energy is finite—and your attention is a resource that must be guarded, not given away.

Brain - Lessons for the Masses From David Goggins

I’ve been re-listening to a lot of David Goggins as this marathon prep has kicked back up. There’s always been something that has resonated with me about his hard nose style and approach to testing your personal limits.

I also understand this - David Goggins isn’t for everyone—and that’s okay. His no-excuses, brutally intense approach to life can feel overwhelming, even abrasive. Not everyone responds well to being told to “stay hard” or to get up at 4 a.m. to run on broken legs. But to me, dismissing Goggins outright means missing out on some truly powerful breakthroughs beneath the grit.

Goggins’ message isn’t really about pain or punishment—it’s about the mind. It’s about finding the voice inside you that says “I’m capable of more” and learning how to amplify it while silencing the voice that wants to quit. Whether you're running ultramarathons or just trying to get through a stressful week, there’s something in his philosophy you can apply.

Here are a few key takeaways from Goggins' mindset—and how to use them in a practical, balanced way:

1. The 40% Rule
Goggins famously says that when you think you're done, you're only at 40% of your true capacity.
Application: The next time you want to quit—on a run, at work, in a conversation—pause. Ask yourself, “Do I have more in the tank?” Often, you do. Pushing just 10–20% further than your comfort zone builds resilience over time.

2. Callous the Mind
Just as you build calluses on your hands through hard work, you can build mental calluses through repeated exposure to discomfort.
Application: Take on small, intentional challenges daily: a cold shower, a tough workout, a difficult conversation. The more you train your mind to embrace friction, the more durable you become under real pressure.

3. The Accountability Mirror
Every morning, Goggins looked in the mirror and told himself the hard truths. He didn’t sugarcoat his shortcomings, and he didn’t run from them.
Application: Use your own “accountability mirror.” Ask: What am I avoiding? Where am I making excuses? Journaling this honestly for 5 minutes each day can reframe your mindset and help you take ownership.

4. Call Your Shot
Goggins sets audacious goals—ones that most would find impossible. His secret? He commits publicly and lets his actions back up the talk.
Application: Set a stretch goal and tell someone about it. Make it real. Then create a daily action plan to chip away at it. Public accountability makes quitting harder.

5. Master Your Inner Dialogue
Perhaps Goggins’ greatest weapon is how he talks to himself. He doesn’t wait for motivation—he manufactures it through discipline and self-talk.
Application: Pay attention to your internal voice. Replace “I can’t” with “I will.” Replace “this is too hard” with “this is making me stronger.” Words shape actions. Actions shape identity.

You don’t have to run through hell week or train like a Navy SEAL to apply Goggins’ mindset. You just have to be willing to go one step further than you did yesterday. That’s where growth lives.

Body - Summer is Coming - How to Calculate Your Daily Electrolyte Needs

As the temperature rises, so does your body’s need for electrolytes—sodium, potassium, magnesium, and calcium. These minerals regulate fluid balance, muscle contractions, nerve function, and hydration. But when you sweat, especially during summer training, you lose a significant amount—and failing to replenish them can lead to fatigue, cramps, dizziness, or worse.

It’s one of the main learning curves for anyone looking to get into endurance sports. You can run as many miles as you want, as fast as you want - if you don’t properly hydrate, you will bonk. Period.

So, how much do you really need?

1. Sweat Loss Basics
On average, you lose about 500–1,000 mg of sodium per liter of sweat, though it can vary from 200 to over 2,000 mg based on genetics, acclimation, and fitness level. Potassium, magnesium, and calcium are also lost in smaller amounts.

2. Estimate Your Sweat Rate
A simple way to calculate how much fluid and electrolytes you lose per workout:

• Weigh yourself before and after exercise (without clothes).

• Every pound lost = ~16 oz of sweat.

• Multiply by how many mg of sodium you lose per liter (start with 800 mg as a baseline if you haven’t tested).
  For example:
  If you lose 2 lbs in a workout, that’s 32 oz (~1 liter). At 800 mg of sodium per liter, you’ve lost 800 mg of sodium in that session.

3. Daily Sodium Needs
For active individuals training in the heat, daily sodium needs often range from 3,000–5,000 mg per day. This is significantly more than the 2,300 mg upper limit recommended for the general population, which doesn’t apply to athletes or those sweating heavily.

4. Don’t Forget Potassium and Magnesium

• Potassium: Aim for 2,500–3,000 mg/day (easily found in fruits like bananas, potatoes, and avocados).

• Magnesium: Aim for 300–400 mg/day (found in nuts, seeds, leafy greens).

• These minerals support muscle contraction, recovery, and hydration balance.

5. How to Replenish

• Hydration powders or electrolyte tablets (like LMNT, Liquid I.V., BPN Electrolytes) are an efficient way to supplement electrolytes.

• Whole foods matter too—salt your meals, include fruits, and eat a varied diet.

• Aim to hydrate proactively, especially before longer workouts. Don’t wait until you feel thirsty or dizzy.

If you’re a heavy sweater or training 60+ minutes outdoors, sip electrolyte-infused water during your workout. Post-workout, replenish with a salty snack or a shake that includes sodium and potassium.

Book - 5 Summer Reads to Sharpen Your Mind

Summer is the best time to reset—and to read. The days are longer, the weather is warmer, the energy is higher - all positive ingredients for some curated personal development (and fun reads on the side). If I were going to recommend a curated list of 5 books that will challenge your thinking, inspire better habits, and push you to level up in life and work, I would send the following:

Supercommunicators by Charles Duhigg
From the author of The Power of Habit, this is a must-read for anyone who wants to become a better listener, leader, or partner. Duhigg breaks down what separates average communicators from extraordinary ones—and shows how anyone can bridge the gap using science-backed strategies. If you want to communicate better and connect in more meaningful ways, this book is your summer fix.

Slow Productivity by Cal Newport
In a world obsessed with hustle, Newport offers a smarter, saner approach. He challenges the myth that more is better and argues for a slower, more intentional model of deep work that aligns with your values. Ideal for those looking to recalibrate their work life without losing their edge.

Discipline Is Destiny by Ryan Holiday
The second entry in Holiday’s Stoic virtue series, this book is a meditation on self-mastery. Drawing from timeless philosophy and modern stories, it’s a daily call to action to lead yourself with strength, restraint, and clarity.

Extreme Ownership by Jocko Willink & Leif Babin
My personal favorite on leadership and accountability. Former Navy SEALs Jocko and Leif deliver hard-earned lessons about responsibility, clarity, and taking control of every aspect of your life. It’s intense—but it sticks. A perfect jolt if you’re feeling stagnant or unfocused.

Born to Run by Christopher McDougall
Part adventure, part anthropology, part running manifesto. This book will make you want to lace up and hit the trails (I have never recommended it to someone who didn’t have this response..). It explores the story of the Tarahumara people, ultrarunning legends, and how movement is deeply tied to human nature. Even if you’re not a runner, it will make you think differently about endurance, freedom, and what your body is capable of.

One of these could change your summer. All five could change your year.