I just finished an eye-opening Peter Attia episode on testosterone. There’s a ton of valuable info in there, but it gets overwhelming fast, so I pulled out the parts I think are actually worth knowing. Simple, clear, and useful. 1. Testosterone wiring starts early Male competitiveness, drive, risk-taking, and physical play aren’t random personality quirks. They’re shaped extremely early in development. Helps explain a lot of the natural differences we see between boys and girls from day one. 2. Lifestyle is wrecking modern testosterone The big yearly decline we hear about isn’t caused by age alone. It’s mostly lifestyle: inflammation, poor sleep, excess body fat, low muscle, and low activity. Translation: a lot of this is fixable. 3. TRT isn’t a simple numbers game Two men with the same testosterone level can feel completely different based on receptor sensitivity. A single blood test doesn’t tell the full story. And young men messing with exogenous testosterone can seriously affect fertility long-term. 4. Male drive and aggression have biological roots Competitiveness, the urge to push, the need for challenge, these are ancient survival traits. They’re not “toxic”; they’re biological. Training is the healthiest place to channel them. 5. Fatherhood changes testosterone normally Hands-on fathers often see a natural dip in testosterone. It’s not weakness, it’s an adaptive shift from “compete” to “protect and invest.” Totally normal. 6. Understanding yourself gets easier with this lens A lot of your energy, drive, ambition, frustration, and even the dips you feel after 30… They’re biological patterns. And most of what declines with age is lifestyle-driven, not fate. Here is the link to the full episode: https://youtu.be/rQ-LTW3c5vc?si=6BLBcLviT-TaY55Uhttps://youtu.be/rQ-LTW3c5vc?si=6BLBcLviT-TaY55U

I’ll be honest with you. For years, I trained like a guy who didn’t know what he wanted. Strength one day. Fat loss the next. Random conditioning when I felt guilty. Mobility clips saved on YouTube. And I wondered why things moved so slow. I wasn’t lazy. I wasn’t unmotivated or undisciplined. I just had so many fucking goals and no priorities. I was doing more work and taking more actions but getting less and less ROI. The turning point was realizing this: high achievers don’t get stuck because they don’t work hard… they get stuck because they try to do everything at once. Once I simplified my priorities, everything got easier. Strength started climbing again. My body felt and keeps feeling younger. Training finally made sense. Here are the 5 priorities I wish someone had handed me earlier, plus one simple action you can do today for each. 1. Strength (the foundation) If your strength improves, everything else gets easier. If it stalls, you feel like you’re dragging your body through mud. One action today: Pick one lift you want to improve for the next 8 weeks. Only one. Track it weekly. And make it happen. 2. Movement Quality (joint freedom) Not yoga marathons. Not endless mobility workouts that do not justify the time spent doing them. Just fixing the tight spots that slow you down, focusing on form and full ranges of motions, and loading your muscles in their lengthened positions with control. 3. Repeatable Conditioning (energy + longevity) Most people go too hard. Blow themselves up. Skip the next day. Conditioning should make life feel easier, not harder. when you do zone 2, stick to zone 2, meaning keep it at a conversational pace, low impact on joints and 30-45 mins is enough. When high intensity, go really hard, but keep it super short. Think max 6-10 high intensity bursts of 10-15 seconds with plenty of recovery in between. Keep that to once or twice a week. It’s all you need. 4. Recovery That Actually Matters High achievers don’t have training problems.

Here’s the hydration stack I’ve been using every day, and it’s been a game-changer for energy, pumps, recovery, and just feeling “on” all day. It’s stupid simple: I grab a big 95-ounce bottle (amazon) , fill it in the morning, drop in my sodium / potassium / magnesium mix, shake it, and that’s my baseline for the day. Every time I’m consistent with it, my training feels better, my mood is steadier, and recovery is way smoother. Every time I don’t, I feel flat and dehydrated without even realizing it and end of the day I realize I forgot them. If you’re a high performer, 30–50, juggling work, family, training… hydration is not optional. I dropped the full formula inside the Recipes Vault so you can copy it, set it up once, and start tomorrow. You can easily get everything from Amazon. 👉 Go to Classroom → Recipes Vault → Thrive Hydration Formula Try it this week and you’ll feel the difference. If you have questions, drop them in the comments. I’ll help you dial it in.