Nice.

Summer is my favorite time of year. The weather warms up, the winter clothes get stowed away, the sun is out for longer, and the collective Vitamin D seems to have a positive impact on the attitude of everyone around.

Summer can also be a challenging time to navigate due to the increased demand for your time. With warmer weather comes more options of things to do - weekends at the lake, evenings at a pool, meeting up with friends at a rooftop, etc.

I put a lot of pressure on myself to remain focused on the near-term goals I have, but I also understand (and want others to be comfortable with too), the fact that it’s okay to give and take a little when the timing asks.

Alex Hormozi posted this this week as a good reminder:

“We give up our 20s for our 30s. Our 30s for our 40s. Our 40s for our 50s. And we’d trade everything we achieved in our 30s, 40s, and 50s to be back in our 20s.”

I don’t want to ignore this advice, and I don’t want you to either. It’s been packaged in a hundred different ways from other sources, but the core message remains the same. The time to enjoy is now. We don’t get now back.

So for me this summer, I aim to continue to attack this marathon prep with the veracity I know it needs every day. I want to continue to lean into improving in my career. I want to drill in my diet so I get the physical changes I desire. But I also want to enjoy these warm days, find ways to say yes to things more than no, and ultimately just work on balance as a north star.

I am guilty of being all-consumed by things, and there are periods of life, and will be periods of this summer - where those windows are necessary. But this summer 2025 is never going to happen again. Let’s enjoy it.

Brain - Don’t Break the Chain

Years ago, Ray Romano shared a simple strategy that helped him stay consistent as a young comic trying to write every day. The concept was this:

Put an X on the calendar for every day you do the thing you said you would do.
Miss a day? The chain breaks. The new goal? Don’t break the chain.

At first glance, it’s basic. But that’s why it works. It turns discipline into a visual game. Your progress becomes something you can see. One day becomes two. Two becomes five. Before you know it, the pressure to not break the streak becomes more powerful than the original motivation to start.

This system works because it leverages a few key psychological principles:

• Momentum: Small wins build confidence and make the next decision easier.

• Identity reinforcement: Each X is proof that you’re the kind of person who follows through.

• Loss aversion: The pain of breaking a visible streak becomes something your brain actively wants to avoid.

Whether you're training for a marathon, reading daily, writing, meditating, or just trying to improve focus, this tactic can change your trajectory. It's not about perfection. It’s about persistence. You don’t have to do it for hours. You just have to do it today.

Takeaway Action:

• Pick one habit you want to be more consistent with this month.

• Buy a wall calendar or print one out.

• Put it where you can see it—your office, bathroom, fridge, wherever.

• Each day you complete the habit, mark a big X.

The longer the chain gets, the stronger your discipline grows.

Start small. Build the chain. Don’t break it.

Body - Creatine - The Supplement for You

Creatine has long been a staple in the gym world—mostly associated with muscle gain, strength, and high-performance athletes. But in 2025, the conversation around creatine is evolving. Fast and everywhere.

New research continues to back what many of us already know: creatine works. But what’s especially exciting is that it’s no longer just for my bodybuilders and lifting friends. It’s showing benefits for everyday men and women, not only physically but mentally - and even in ways we didn’t fully understand a few years ago.

Here’s a quick breakdown of what creatine can do for you, backed by current science:

Physical Benefits (That Still Hold True)

• Improved muscular strength and endurance

• Increased lean muscle mass

• Faster recovery post-exercise

• Enhanced high-intensity training output

Creatine helps your body regenerate ATP, the primary energy source during short, explosive movements. Whether you’re sprinting, lifting, or going hard in an F45 class—it matters.

Mental & Cognitive Benefits

Many new studies from this calendar year are highlighting creatine’s neuroprotective effects and its role in mental clarity and working memory. Some of the most promising new findings include:

• Reduced mental fatigue in sleep-deprived individuals

• Improved memory and processing speed, especially in aging adults

• Potential benefits in mood and anxiety regulation (studies are ongoing, but initial results are encouraging)

This isn’t just a bonus—it’s a signal that creatine may become a foundational nootropic, not just a fitness supplement.

Emerging and Surprising Benefits

• Bone health support: New trials suggest creatine, when combined with resistance training, may help improve bone density - especially important for aging women.

• Hormonal balance: Some researchers are exploring creatine’s role in supporting estrogen and mood stability in women, particularly during high-stress periods or perimenopause.

• Immune function: There’s growing interest in creatine’s impact on immune response under chronic stress or inflammation.

A Guide for Consumption

• Recommended Dose: 5g daily (no need to cycle)

• Best Time: Anytime - just stay consistent

• Type to Use: Look for creatine monohydrate—the most studied and effective form

Creatine is safe, affordable, and effective, for both men and women. Whether you're training hard, managing work stress, navigating hormone shifts, or just trying to stay sharp, it’s one of the lowest-effort, highest-upside supplements you can take.

Book - The Reading Rut

I am going to take this time to be honest - I’ve been in a bit of a reading rut lately. It’s something that tends to happen this time of year, right as the weather warms up, life speeds up, and routines get a little looser.

As I have ramped up my reading habit over the years, I have come to understand this about myself: About 3 times a year, I will go through a one to two week period where it feels like a much greater task to pick up a book. In the past, I have beaten myself up in these stretches, but I have learned to more effectively navigate them.

Reading is a habit, and like any habit, it ebbs and flows. The key is not to beat yourself up to the point where it compounds. The key is to notice it - and then get intentional about turning the tide.

What I’ve learned is that most reading ruts don’t come from a lack of interest, they come from friction. Life gets busy, energy dips, and suddenly books feel like effort instead of escape.

But if reading is something you want to keep in your life - whether it’s for growth, focus, or just enjoyment - there are ways to make it easier to get back in rhythm.

5 Simple Ways to Reignite Your Reading Habit:

1. Lower the Bar:
   I have to remind myself that you don’t have to crush 50 pages a day. Go back down to 5 - 10. Build the muscle again.

2. Re-read an Old Favorite:
   Pick up a book you’ve already loved. No pressure, no surprises—just enjoyment.

3. Switch Formats:
   Try audiobooks. Change the medium to fit your current lifestyle. I still recommend at least a few physical pages, but maybe the audiobook can kick start your momentum to be continued on the physical pages.

4. Pair It with a Ritual:
   Anchor your reading to something already in your routine - morning coffee, lunch break, or right before bed. I know for me, if I want to ensure I read, it needs to happen in the morning, right before my workout.

5. Curate Your Next 3:
   Sometimes the block is indecision. Pick 2–3 books you’re genuinely excited about and line them up. Eliminate the friction of choice. Steer away from the personal development if it is feeling like a slog to pick those up right now.

Personally, I’m easing back in with Undeniable by Cameron Hanes—it’s direct, motivating, and fits the season of discipline I’m in with marathon prep. It’s helping me re-establish the habit without overwhelming myself. I am also mixing in a good fantasy read (The Hero of Ages by Brandon Sanderson right now).

So if you’re in a reading rut too, don’t sweat it. Just take one small step today. Pick up something light. Read a few pages. Let it be fun again.

The rhythm always comes back.