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Confidence is a superpower. And I used to think it was a character trait--something you were either born with or not. But I was wrong. It's actually a skill you can build. Just like your muscles get stronger from going to the gym, you can confidence by... Acting with courage. You see, to become more confident, you need to take a leap. If you want to be confident about your fitness and build a healthy body, you need to find the courage to join a gym. Once you've taken that leap of courage, the flywheel of confidence begins to spin. Through repetition, you develop competence, which is the foundation for confidence. As your confidence builds, you develop more courage to take bigger leaps. Keep doing that and you'll become unstoppable. __________________________ Not sure where to start on your confidence journey? I recommend a regular exercise routine. Learn more here: https://lnkd.in/gbhaWy7V

The best exercise is the one you enjoy. HIIT is fine. Martial arts is fine. But they're a waste of time if you don't enjoy them. Go for a walk with your spouse. Build a home gym and have your crew over for training sessions. Because the #1 way to make sure you actually exercise... Is to make it fun. If you're looking for more simple longevity tips like this, check out the 66.1 newsletter at 6611.substack.com.

Shout out to Eminem for powering gyms round the world. From a training session during last week’s trip to Sámara, Costa Rica. What’s your go to soundtrack in the gym?

I recently finished Oliver Burkeman’s excellent book 4000 Weeks. In it, Burkeman suggests an unorthodox approach to time management. Rather than trying to be great at everything, Burkeman advises identifying what you’re willing to be mediocre (or even bad) at. This approach allows you to focus on what really matters. Maybe it’s folding laundry (the world doesn’t end if a pile stacks up, in my experience). Or mowing the lawn. Now, I’m not saying you should let yourself go… But not everything can be a priority. That’s not how priorities work. So. What are you willing to be mediocre at so you can be great at something else?

How do you make time for exercise? What about when you're on the road? Isn't it hard with kids? Don't you lose progress on vacation? We're building a resource in response to all these questions (it's a work in progress--let us know what you'd like to see us add!). So you can train anywhere, anytime, without equipment. It's the antidote to excuses, the answer to a busy life. Check it out here: https://lnkd.in/gFmBPCfM

Here's a thinker: "The greatest burden the child must bear is the unlived life of the parent." --Carl Jung Carl's quote raises the following questions: Are you showing your child what it is to work on something they believe in? Are you modeling health (mentally, physically, and emotionally)? And on and on. Parents: what are you doing to make sure you're not burdening your child with your unlived life? In case you missed it in yesterday's newsletter:

Wegovy costs $1,349 per month. Ozempic costs $936/month. And you're being told GLP-1 drugs are the only way to lose weight. The visual below is from a study published earlier this year. A thorough examination of GLP-1 drugs and their effect on dozens of health challenges. These drugs help with everything, according to this study. From Anemia to Pneumonia. Bulimia to Osteomyelitis. Before you take the bait, though... Might these effects be happening because the drugs are associated with weight loss (which is a GREAT way to improve your health)? My take: it's not the GLP-1s that are saving lives. It's the weight lost by folks taking GLP-1s (who are also leveraging lifestyle interventions). I suspect that a study looking at folks who lost a bunch of weight without GLP-1s would likely return similar results... What's your take? _______________________________________________________________________ As you look at the visual...everything in blue is an improved symptom/condition. Everything in orange is a worsened symptom condition.

"Our brains are hardwired to react positively to water and being near it can calm and connect us, increase innovation and insight, and even heal what's broken." — Wallace J. Nichols, marine biologist and author of Blue Mind

A reframe that changed how I think. (from a professional surfer) Laird Hamilton rides the world's biggest waves. In the process, he's taken some damage. Hip replacement, broken foot (x7). Despite all that, he's 59 and still charging hard. His secret? He uses pain as information. He never takes painkillers, because in his words, "reduction in your pain is reduction in your healing time." He feels the pain, then changes the patterns causing it. This approach forces him to maintain great mobility design his lifestyle intelligently. As a result, he recovers quickly and has maintained a healthy body over 6 decades. And it got me to thinking... You're probably not trying to ride a 60-foot wave, but you can leverage this approach in your daily life. 3 questions: 1. What pain do I feel on a daily basis (physical or otherwise)? 2. What patterns are causing this pain? 3. How can I interrupt these patterns to reduce my pain? Zooming out to see the patterns will change your life. _____________________ Want more common-sense insights to help you build your health and reclaim your freedom? Check it out my newsletter: 6611.substack.com

20 kilometers to a paved road. 70 kilometers to the nearest town. I put 2,000+ miles on this bike. Dozens of tire patches. Ruined bearings. And I wouldn't change a thing. Because using your own body for transportation is one of the more satisfying things a person can do. ___________________________________________ Photo: my Peace Corps Volunteer commuter bike after a trip to town. Rural Luapula Province, Zambia, 2018

The #1 secret most people overlook when they start on a weight loss journey: You can't out-train a bad diet. In other words... You can run on the treadmill for 6 hours a day, but if you're eating Big Macs before and after, you're still going to struggle with your weight. "Abs are made in the kitchen" is 10/10 on the cringe scale, so... Let's try "health starts in the kitchen".

1 in 3 American adults get less than 7 hours of sleep per night. And 60% are unsatisfied with their sleep. If this is you... Your knee-jerk reflex might be to optimize your bedtime routine to fix your sleep problem: 1. Follow the "3-2-1" rule: - Stop eating 3 hours before bed - Stop drinking 2 hours before bed - No technology 1 hour before bed 2. Stop drinking caffeine 12 hours before bed. 3. Put on socks to signal to your body that it's bedtime. 4. Set your thermometer to 68 degrees Fahrenheit! But the best sleepers I know aren't so worried about optimizing. They're more focused on living. The 4 levers of great sleep (start here before you worry about your bedtime socks): 1. Exercise: - Light exercise like walking. - Higher-intensity exercise like lifting weights and cardio that gets you out of breath. 2. Outside time: - More is better. - Aim for an hour a day. - Consider making your meetings walking meetings for added benefits. 3. Social life: - You're a social creature. - Isolation leads to anxiety and poor sleep. - Spend time with friends; it's in your DNA. 4. Nutrition: - Follow the 150-year rule. - Prioritize whole foods, especially not right before bed. Implement these daily levers, and your sleep quality will naturally improve. Once that happens, you can focus on perfecting your bedtime routine. Have you conquered the sleep challenge? What breakthrough has had the most significant impact for you? _____________________ Image courtesy of naplab.

How to get more done (without burning out): Your body is designed to handle some stress. Quite a lot, actually. But too much stress can actually become counterproductive. Enter the Yerkes-Dodson Law. The law tells us that the key to maximizing productivity is... To expose yourself to enough stress that you’re motivated to do great work. Too much stress will cause your body to shut down. That’s when you feel stressed out, anxious, or burned out. Too little stress and you’ll spend your days on the couch, lacking motivation. You’ll be disappointed in yourself because you’re capable of achieving more. It’s a Goldilocks problem–too much is bad, and so is too little. To make stress to work for you, pay attention to these 4 areas: 1. Identify what you’re working on Less stimulus is required for deep work (i.e. writing). Find a quiet place to focus. For lower-level tasks (i.e. laundry), external stimulus is helpful. Turn on some music, set a timer, or listen to a podcast. 2. Check yourself How are your interactions with other people? If they’re terse and rushed, it’s time for a break. Zoom out from your work. Go to the gym, have coffee with a friend. Give your mind a break. 3. Are you busy or productive? Too much to do means you’re stressed. That stress becomes counterproductive. To avoid it, stop when you’ve used 80% of your energy. 4. Take a break You’re a human, not a machine. After 90 minutes of hard work, take a 15-20 minute break. A helpful rule: rest so you have energy to work. Stress is there to help you perform at your best. But too much of a good thing can be a bad thing. Lean into challenges, but don’t burn yourself out. _________________________ If this resonated, follow me Marcus Frick for more simple insights to build your health.

99% of people think discipline is about willpower. That they've just got to try harder. But I've found that it's the opposite: Discipline doesn't come from exerting force on yourself. It comes from having a crystal clear purpose. Once you know why you're doing something, it's easy to stick with it. A coaching client of mine, for example, wants to be the "fun, cool grandma". Every time she's slipping in the healthy habits department, we revisit this vision. And she gets right back on the path. Next time you're struggling with discipline, ask yourself, "Why am I doing this?" If you don't have a clear answer, spend a few minutes writing one. If you can't come up with it, it might be worth asking if you actually need to do the thing. Have you discovered the secret to discipline? What would you add to the conversation? ______________________________________ PS if you want a copy of the sheet... Get it here: https://lnkd.in/gHyRCpBT

How old are you? You must have good genes. How do you have time for that? Sure. We're all dealt a different hand. But here's what I've learned over 4 years as a health coach: The healthiest people are those who take action. There's always an excuse not to take action. They don't let it stop them. The truth? Getting healthy isn't easy for anyone. It's simply a choice some people make. And those who don't make the choice... Are left wondering how the heck you did it. It takes years of hard work. Early mornings. Filling your life with good people. It's not going to be easy. But it's plenty possible. I'm from a family of chronically ill folks. I built my health anyway. You should too. I share everything I know about building long-lasting health in my email newsletter, 66.1. Every week you'll learn: -> Low-friction practices to eat clean, train smart, and sleep well -> High-leverage takeaways from the latest in longevity science -> How to build better habits (the foundation of health) Ready to dive deeper? Learn more: https://6611.substack.com/

Note to self: 80% of the things you think you "need to do" aren't necessary. Take 4 days off, spend it with your favorite people. No laptops allowed during this time. Spend as much time as you want writing on paper, talking to people, and letting your mind wander. When you come back to work, spend time only on what's actually going to advance your mission. Don't confuse busyness for value creation.

When in doubt... Become the man (or woman) in the arena. Start doing the thing. Build the business. Hit the gym. Apply for the new job. Figure the rest out along the way. But you can't think your way through a problem. You've got to get yourself in the arena. ___________________________ Original speech by Teddy Roosevelt

Everyone wants to be more productive. But most people are focused on the wrong things. Instead of another productivity technique, you need something more basic. The age-old key to increasing your productivity is... A good night's sleep. 3 things you must do to sleep well at night: 1. Get tired Your body and your mind need to be exercised throughout the day so they crave rest at night. 2. Avoid the sleep assassins Caffeine, alcohol, late night snacking can (and will) keep you up and disrupt your sleep. Best to engage with them selectively. 3. Wind down You need a shutdown routine. Train your body to sleep by executing the same routine every night before bed. _____________________________________________________ Want more insights like these to live healthier, for longer? Follow me Marcus Frick

Overrated: Having a 6-pack. Underrated: Dancing at your granddaughter's wedding when you're 80. If you're living a life you enjoy, you'd probably like it to last for a long time. I've given this topic a fair bit of thought, since I spend my days working with cancer patients. Many of these patients have been robbed of decades of good living due to their disease. While nature will always win, and plenty of people are dealt a tough hand, there are a few things you can do to improve your odds of being around when your grandkids show up. 1. Relationships The people you surround yourself with will either make you laugh, support you, and allow you to relax or... They'll stress you out. Choose wisely. 2. Exercise Weight training is the area most people overlook. It's particularly important as you age and your body loses strength. 3. Nutrition You wouldn't try to fuel your car with water. It's the same with your body--give it real foods so it performs at a high level for a long time. 4. Sleep To maintain immune function and reduce risk of early death and dementia, you've got to sleep. _____________________ If this post resonated, you might like my email newsletter. Get more common-sense health insights here: 6611.substack.com

The number 1 way to achieve success on autopilot? Build healthy habits. 40% of your daily actions are due to your habits. They're the foundation for any success you hope to have. Start with... James Clear’s Habit Loop The 4 stages of a habit: 1. Trigger Design your environment to trigger healthy habits. e.g. lay your gym clothes out the night before, charge your phone away from your bed 2. Craving What feeling are you chasing? The key is to fill your environment with triggers that promote healthy cravings. 3. Response In response to the trigger + the craving, you take action. e.g. you see your gym clothes, crave the post-exercise clarity, and start working out 4. Reward In the short term, your reward is relief from your craving. In the long term, your reward is the memory of which actions are worth repeating. Once you grasp the Habit Loop, focus on these 6 mental models to build better habits: 1. Activation Energy: Smaller habit = lower activation energy. Lower activation energy = more likely to build the habit. 2. Mere-exposure Effect: The more often you do something, the easier it gets. Don’t give up on a habit any sooner than 6 weeks into building it. 3. Compounding Healthy habits yield outsized results, but it takes time. Trust the process you’ve committed to and let time work for you. 4. 2-day rule You will miss a day. The key to consistent progress is to never miss 2 in a row. 5. Tribalism Our behaviors change to fit our tribe. Surround yourself with people who want the same habits you do. 6. Evolution We’re wired to eat, to avoid activity. Building healthy habits is an uphill battle. "You do not rise to the level of your goals. You fall to the level of your systems (habits)." -James Clear _________________________________ I've got a question for you: What's the #1 question you have when it comes to building healthy habits?