For most of my life, I thought “getting in shape” meant two things

Before I understood the autonomic nervous system, I lived in a constant low boil of fight or flight.

The benefits of having muscle on your body are beyond debate.

My nervous system leans toward hypervigilance.

I cannot tell you how many young athletes skip breakfast.

Sport alone isn’t enough to keep athletes strong.

Strength training affects far more than your muscles.

Baseball is one of the most mentally demanding sports in the world.

Most people think creatine is a bodybuilding supplement.

Most people don’t realize how quickly power fades.

I have watched freshmen outperform upperclassmen simply because they spent a year training the basics with consistency.

Most people underestimate what one book can do.

Your fascia (the connective tissue that wraps around every muscle, joint, and organ) relies heavily on hydration to function properly.

One of the biggest mistakes young athletes make is stopping strength training once their sport season begins.

When I coach athletes or adults, I always bring them back to the same seven patterns.

Every cell in your body holds 300–400 mitochondria, and the most demanding ones (like brain cells) can hold thousands.

The more I study human physiology, the clearer it becomes.

Most athletes think progress only happens when they’re sweating.

Learning to cook for myself changed everything.

There’s a window around 7th to 9th grade where young athletes can make incredible progress with strength training.