Hi friends,

We all know the feeling. "I should exercise more," or "I should clean up my diet." Yet despite our good intentions, we often fail to follow through.

We're well aware of what healthy habits look like:

• Eating nutrient-dense foods

• Lifting weights

• Running or other cardio

• Stretching regularly

• Prioritizing quality sleep

• Taking necessary rest periods

But knowledge isn't the problem—implementation is.

I’ve been thinking about this a lot—how do I get my patients (and myself) to lead healthier lifestyles and adopt better habits. And that’s just the problem. We tend to overthink it.

We get trapped searching for the "perfect" workout routine or the "ideal" meal-tracking app when we should simply be taking action. Analysis paralysis becomes our biggest obstacle.

I've fallen into this trap countless times. My perfectionism leads me to excessive planning and research while actual progress stalls. Recently, I've shifted my approach—create a basic framework first, then refine as I go.

Consider this scenario: You've crafted an ideal training schedule, but when unexpected commitments arise and you can't complete your planned 60-minute workout, you abandon exercise entirely for that day.

Instead, imagine accepting imperfection while prioritizing consistency. Even a 10-minute workout maintains your habit and produces results over time.

It’s hard to fail when you are consistent.

The path to better health isn't about having all the answers upfront. It's about taking that first step, however imperfect, and learning along the way.

Until next week,

Kevin

✍️ Quote I’m reflecting upon

“20 years from now you’d give anything to be this exact age, exactly this healthy, in this exact moment. Take a second to enjoy it.”

— Richard Webster

❤️ Things I’m enjoying

1. Book - Starry Messenger: Cosmic Perspectives on Civilization by Neil deGrasse Tyson. Neil covers his perspective on war, politics, religion, truth, beauty, race, and much more. He gives you a look at how to see the world from a scientist’s eyes, free of biases and emotions (although our ancient genes make this virtually impossible.)

2. Exercise - Quadruped rockback. An awesome exercise to work on hip mobility and shoulder blade strength. I do this exercise as a warmup before I squat or overhead press.

3. Pen - Sarasa Clip 0.5mm. Simple design. Cheap. And great quality. I always have one of these pens on me.