NUTRITION
Why Losing Weight and Keeping It Off Require Different Skills

Here’s a surprising fact: For every 10 people who lose weight, only one keeps it off long-term.

That’s because the skills needed to lose weight are completely different from the ones required to maintain weight loss— and most diet programs fail to teach you the second part.

Dr. Jim Hill, co-founder of the National Weight Control Registry (which has tracked over 10,000 people who've maintained significant weight loss), found that weight loss is primarily driven by food restriction — cutting calories, following specific meal plans, etc. That’s why so many diets work initially.

But when it comes to keeping the weight off, the game changes entirely:

✅ Exercise becomes the key driver — Successful maintainers average 60 minutes of physical activity daily (way more than the standard 150 minutes per week).
✅ Regular self-monitoring is essential — 92% of successful maintainers weigh themselves regularly to catch small regains before they become big setbacks.
✅ Metabolic flexibility matters — Your body’s ability to switch between burning carbs and fats efficiently plays a big role in long-term success.
✅ Mindset is everything — Mental resilience and the ability to bounce back from setbacks without quitting separates those who maintain from those who regain.

The takeaway? Losing weight is about what you eat — but maintaining it is about how you move, monitor, and adapt. If you’ve struggled with keeping weight off, you’re not alone — and you’re not doing anything wrong. You just need to shift your focus from restriction to movement and consistency.

HEALTH/WELLNESS
Is Alcohol Making Your Anxiety Worse?

Society loves to tell us that the answer to stress, sadness, or worry is a drink in hand. Bad day at work? Grab a Whiteclaw. Long day with the kids? Wine will take the edge off. Feeling nervous? A margarita (or two) will calm you down.

But here’s the truth: alcohol isn’t solving your stress—it’s actually making it worse.

 What Is "Hangxiety"?

“Hangxiety” is that anxious, unsettled feeling that creeps in after a night of drinking. It’s more than just regretting last night’s choices—there’s a biological reason behind it.

When you drink, your brain releases dopamine (the feel-good hormone) and GABA (which promotes relaxation). This combination gives you that initial high and sense of calm. But as your body processes the alcohol, dopamine levels crash, leaving you feeling tired, moody, and anxious. On top of that, increased cortisol levels (your stress hormone), dehydration, and poor sleep can make you feel physically and mentally off-balance for days afterward.

How Alcohol Affects Your Brain and Body

Alcohol is a depressant—it slows down brain function and communication. While you may feel relaxed at first, as alcohol leaves your system, your body experiences stress symptoms like:
✅ Increased heart rate
✅ High blood pressure
✅ Elevated cortisol (stress hormone) levels
✅ Mood swings and low energy
✅ Poor sleep quality

This creates a cycle: you drink to relax, but the withdrawal effect increases stress and anxiety—leading to more drinking to feel better.

How to Manage "Hangxiety"

If you want to enjoy a drink without suffering the next day, here’s how to help your body recover:
👉 Eat a balanced meal before and after drinking (protein, fats, and fiber help stabilize blood sugar).
👉 Pace yourself—your body processes alcohol at about one drink per hour.
👉 Avoid caffeine the next day—it increases cortisol and anxiety.
👉 Prioritize sleep and recovery the day after drinking.
👉 Don’t rely on alcohol to cope with stress. Instead, try movement, deep breathing, or talking to a friend.

Alcohol can feel like a quick fix, but over time, it can make it harder for your body and mind to handle stress naturally. Learning to manage stress without alcohol might be the real key to feeling better long-term.

MINDSET
You Will Never Be Perfect

It doesn't matter how much you learn.

It doesn't matter how skilled you become.

It doesn't matter how many reps you take.

You will never be perfect.

Perfection never has been and never will be possible for any of us.

So if you're waiting for the perfect time...

The perfect plan...

The perfect opportunity...

The perfect circumstances...

...or the perfect anything before you get started pursuing your goals...

You'll be waiting for your entire life.

Here's the good news:

You don't need to be perfect to win.

You just need to take action.

...Which means you also have to be willing to suck and look stupid in the beginning.

It's an unavoidable phase on the journey of pursuing high levels of personal and professional achievement.

Everyone who's ever become great in anything has undergone this very same process.

Thinking that you will somehow be able to skip it isn't only arrogant...

But also extremely insulting to everyone who actually has put in the work to become truly great.

Swallow your pride and make a commitment to showing up and giving it everything you've got.

If you can do that...

Nothing will stand in your way of winning.

Nothing at all.

Make yourself Better Today.