Back on track starts today gang!

Long weekends are great for making memories, enjoying time with friends and family, and taking a breather from the usual grind. But let’s be honest - sometimes they come with a side of extra drinks, late-night snacks, and food choices we wouldn’t normally make.

If that was your Fourth of July weekend, don’t beat yourself up.

What matters most isn’t what you did for the past three days. It’s what you do next.

Too many people spiral after a weekend like this. One off-plan day turns into a week. One skipped workout becomes a lost month. But the truth is you are always one choice away from being back on track.

Don’t wait until next Monday to start over. Don’t tell yourself you’ll “reset” after things calm down. Start today, right now, by making your next best decision.

Drink water. Go for a walk. Hit your workout. Eat a high-protein meal. Get to bed early tonight.

You don’t need to punish yourself to make progress. You just need to recommit with small, intentional actions that signal: I’m in control.

Momentum swings both ways. One decision leads to another, so make today the start of your forward motion again. James Clear says it best: “One missed day is one missed day. Two missed days is the start of a new habit.”

Let’s right the ship early. Let’s move forward.

Thanks to our friends at Morning Brew for sponsoring the letter again this week. If you haven’t yet, click the link below and get your morning’s started off in the know with the best business newsletter out there:

Brain - Put On Your Own Oxygen Mask First

A powerful metaphor from Modern Wisdom Episode 961 last week with Mark Manson has stuck with me for the last couple of days, and the message is one I think everyone needs to hear, and be consistently reminded of:

We’ve all heard this phrase from the stewardess on our final takeoff preparations, often while we are busy trying to hit play on a podcast and close our eyes to get some rest and tune out. But when applied to life, the quote warrants the time to stop before you put the headphones in and think about this deeper point. Manson’s point is simple but often overlooked: you can’t truly show up for others until you’ve first taken care of yourself.

This isn't about being selfish - it’s about being available. Emotionally. Mentally. Energetically.

Think about your closest relationships. Your spouse, your kids, your team at work. If you’re constantly overwhelmed, anxious, or feeling inadequate, how can you genuinely support or uplift anyone else? You’re trying to give from an empty tank. That’s why doing the inner work on yourself is not optional. It’s the prerequisite for meaningful connection.

And here’s the inverse, which hits even harder, especially for those of you diligently working on raising kids and trying to set them up to be successful themselves:

When someone hasn’t learned to breathe on their own (metaphorically speaking) they’ll try to get air from others. That leads to co-dependency, resentment, and emotional burnout in relationships. And often, we repeat what we’ve experienced unless we actively choose a different path.

When you pick up the book. When you go for that workout. When you eat a healthy meal. When you make that effort to do a therapy session. When you journal and meditate. All of these actions are small votes and investments back into yourself, that while in the moment take time from others, but return in abundance in the way you are able to truly pour back into the others around you.

So this week if your tank is feeling empty, take some time to figure out what you need to fill it back up, and put your mask on first.

Body - Burn Fat Faster - Without Running

Most people think they need to train for a marathon (sorry for the influence) or crush themselves in the gym to lose fat. But one of the simplest, most sustainable fat-loss tools is walking - specifically a new concept I came across this week from Dan Go - fasted interval walking.

Dan Go recently shared this walking protocol that upgrades the traditional walk by alternating between fast and slow pace intervals. It’s perfect for people short on time, and science backs its effectiveness for fat loss and metabolic health. 10,000 steps at a steady pace can take a long time. The aim of this protocol is to get the same benefits in a shorter window, especially useful for those busy on the go.

Why It Works

Interval walking increases total calorie burn in less time and keeps your body in a fat-burning zone without spiking cortisol like high-intensity workouts can. A study from the Journal of Applied Physiology found that overweight adults who performed interval walking (3 minutes fast, 3 minutes slow) five times per week for 12 weeks saw significantly more visceral fat loss and improved insulin sensitivity than those who walked at a steady pace.

It’s also joint-friendly, doesn't require equipment, and can be done nearly anywhere—perfect for busy professionals or those easing back into a routine.

The Protocol

Here’s how to implement Dan Go’s walking interval method:

• Total Time: 20–30 minutes

• Warm-Up: 3–5 minutes at a relaxed pace

• Intervals:

  • Walk at a fast pace (as fast as you can walk without jogging) for 2–3 minutes

  • Walk at a slow/recovery pace for 2–3 minutes

  • Repeat for 4–6 rounds

• Cool-Down: 3–5 minutes relaxed pace

This approach ramps up calorie burn without requiring extended time or intense effort. To make it more effective:

• Do it fasted in the morning for improved fat mobilization.

• Keep arms pumping and posture tall during fast intervals.

• Use a hilly route or incline treadmill to increase difficulty over time.

If you’re trying to lose weight but feel too drained or busy for intense workouts, maybe this is a game-changer for you. Walking is low resistance to entry, and with a bit of structure, it becomes a powerful fat-burning tool. Consistency is key - aim for 4–5 sessions per week and pair it with solid nutrition for best results.

The best part? You’ll finish feeling energized, not exhausted, and have gotten to spend some time outdoors with more time to get to work on that growing to-do list - only this time, with a fresh mind.

Book - A Summer Reading List From the NFL

ESPN published a really cool article this week covering the increase in reading being seen across the professional sport’s world, particularly in this case, the NFL.

We glorify and look up to professional athletes as the hardened, battle-test, resilient beings they are, so it’s always cool to see them sitting down and diving in the pages of the books you and I have on our shelves, or can go pick up at the store this week. Self-development is an endless pursuit, even at the highest level of sports.

It’s quite possible that AJ Brown’s playoff coverage of his sideline sessions with the book “Inner Excellence” escalated the coverage and the genesis of this article. When asked about the book, Brown said this: "I'm just using it for football, to have my peak performance, trying to have my best self out there on the field."

Turns out this viral moment, much like the cover of Inner Excellence, was just the tip of the mountain for reading in the league. The Atlanta Falcons even now have their own book club within the team.

Here are some of the player favorites and current reads as mentioned above:

• Damar Hamlin, Buffalo Bills - Can’t Hurt Me by David Goggins (😊)

  • Hamlin added that reading allows him "to use time I'm wasting on stupid s--- productively." One area of productivity: Hamlin's working on his own book, which is fittingly about overcoming adversity.

• Bobby Wagner, Washington Commanders - The Essays of Warren Buffet

  • "I like to read what the smart people read. So if people say that Buffett is the best investor in the world, I want to read what he read to try to be that. And so same thing if Jay-Z has books out there that he read and I love where he's at in his life and how he's been. I read what he reads.”

• Quentin Lake, Los Angeles Rams - Outliers by Malcolm Gladwell

  • Lake said the Rams coaching staff is also filled with adamant readers, including coach Sean McVay and defensive backs coach Aubrey Pleasant.

    "They always reference a quote from a book. And I think that's amazing," Lake said. "That's what I would want to do when I grow up too, is just gaining all this information, but giving great, great lessons and quotes from books. I think that's like a super skill to me."

There are another 15 or so books in the article from players like Brock Purdy to Kayvon Thibodeaux. As you add to your shelf, take some inspiration from the ones who we are counting down the days to watch line up on Sundays.

ESPN: The NFL Summer Reading List