HEALTH UPDATE
Since returning home from Europe, I’ve been focused on three things.
First, dialing in my nutrition to fuel muscle growth while trimming the last bit of visceral fat around the waistline. I’m now down to 196 pounds, which is just one pound off the weight I finished my D1 basketball career at in college. 💪
Second, getting stronger. I increased my strength training from three days a week to five days a week, and the results have been extremely noticeable. I feel stronger, I look more fit, and my body is responding in ways that honestly surprise me. I train at 7:30 in the morning with a couple of guys who inspire me. One is turning 69 this year and is a former Olympic track athlete. He’s fitter than any youngster I know.
They’re all a few years ahead of me in their strength journey, but I’m catching up. I’m still about 10 pounds lighter on most lifts, but not long ago it was 30 pounds, so progress is undeniable.
And third, I’ve re-engaged my daily cold plunge protocol.
When I got back to Miami I discovered the cold plunge in my building had been out of service for four months while I was gone. Not ideal. But as life often does, it presented another option. I found a great cold plunge just a couple blocks away and shifted my sessions to the afternoons.
The new routine looks like this:
Morning strength training.
Work and productivity during the day.
Then around 4 PM, a walk in the sun, a 20-minute cold plunge, and another walk back in the sunshine.
It’s become one of the best parts of my day.
What I’m most proud of isn’t just the number on the scale or the weight on the bar. It’s the consistency. The transformation that began last year wasn’t a short-term push. It has become my lifestyle.
The result?
No aches.
No lingering pains.
No symptoms.
High energy every day.
And in all honesty… I feel better today than I did when I was playing Division 1 basketball.
A lot of people think aging means decline.
I’m starting to believe it might just mean refinement, if you’re willing to put in the work.
Your body will follow the standards you set for it.
Set them high. Your body can take it!🔥
