Mayo Clinic

Lead Clinical Research Coordinator

• Lead coordinator on electronic health record-based program facilitating patients'
discharge to their homes instead of to skilled nursing facilities
• Leveraged bedside manner and communication skills to enroll hospitalized patients in electronic questionnaire to determine patients’ activity needs
• Communicated with hospital staff to ensure that patients were in appropriate state of mind to participate in intervention
• Maintained patient reports to ensure completeness and traceability of results
• Triaged cancer patients’ symptoms and called them to schedule phone calls with symptom care manager nurses

Clinical Research Coordinator

Cultivating Clarity

Write a weekly newsletter sharing tips for building health and living well.

Author

Lahey Hospital & Medical Center

• Assessed trauma teams’ care for patients using NOTECHS framework, placing a strong emphasis on interpersonal skills
and teamwork in high-stress environment to optimize patient outcomes
• Presented findings at team meetings with trauma surgeons and nurses to facilitate discussion and practice improvements

Clinical Research Intern

Peace Corps Zambia

Mentorship: 
•	Build school’s capacity to offer quality education by participating in daily activities such as teaching English to classes of 25-30 students in Grades 5, 6, 8, and 9
•	Coach 87 students in Grades 6-9 in 12-week sexual health program, including HIV/AIDS prevention, resulting in average increases of over 20% in participants’ content knowledge 
•	Mentor and train staff members to develop skills in areas such as developing alternatives to corporal punishment, time management, and English teaching via monthly all-staff meetings 

Project Management:
•	Negotiate with community development team to establish budget, processes, procedures, and communication plans to construct two staff houses, resulting in 20% increase in staff housing 
•	Allocate United States Government grant funds exceeding $2,500 and manage construction of houses by 25 community members from conception to completion of project 
•	Ensure adherence to project owner’s 4-month completion deadline by leading twice-weekly meetings with team leaders and members to communicate expectations and address challenges such as resource allocation and time constraints

Rural Education Development Agent

•	Enrolled hospitalized patients in 100-question electronic survey study to develop a 10-item questionnaire that assigns appropriate physical therapy treatment plan upon hospitalization
•	Recognized for high enrollment numbers (successfully completed average of seven 30-minute surveys per day)
•	Facilitated communication between project team members and project owner to provide owner with updates and complete study on time
•	Maintained patient reports to ensure traceability of results and diversity of study participants

Associate Clinical Research Coordinator

St. Olaf College

•	Assisted students of all academic backgrounds on a walk-in basis with vocational discernment via discussions of major and career exploration, job and internship searches, and establishing professional connections 
•	Critiqued resumes to emphasize each student’s unique strengths for experiential learning and job searches
•	Chosen to collaborate with a fellow Peer Advisor and a full-time staff member to coordinate Quo Vadis Sophomore Retreat to explore questions concerning vocational exploration for 80+ college sophomores

Career Advisor

CAMP MANITO-WISH YMCA

•	Co-led and supervised groups of 5-10 campers ages 10-12 to foster personal growth and self discovery through activities such as sailing, swimming, and nature exploration in a residential summer camp setting 
•	Solo led five 15-year-old campers on a weeklong overnight canoe camping trip to cultivate campers’ appreciation for nature, self confidence, and effective leadership skills
•	Adapted to trying backcountry situations such as severe weather and physical exhaustion by adjusting schedules and meal plans while maximizing utility of available resources to maintain group safety and morale 
•	Developed leadership skills among 10 potential first-generation college students in ninth grade via  ten-day leadership "boot camp" culminating in a three-night, solo-led canoe camping trip

Leadership Facilitator

Research leader @ Mayo Clinic | Follow me for insights on habits, productivity, and self-actualization | On a mission to normalize health

Age 23: I lived off-grid in rural Zambia for 27 months as a Peace Corps Volunteer.
I cooked every meal over a fire and witnessed happier, healthier humans than I've seen on-grid.

Then I returned to the US. 
Excited to help people build healthy, durable bodies, I applied to medical school.
I realized, however, that I wanted to solve problems before they resulted in a visit to the doctor's office.

I'm interested in building a world where you only see your doctor for a routine physical. 
Where you don't end up with heart disease, diabetes, and cancer as a result of decades of unhealthy habits. 

The real kicker?

You don't need kale smoothies, 72-hour fasts, 4:30 AM wakeups, or daily cold plunges.
You just need to get out of your own way.

If this resonates--DM me.
Tell me what I need to know about you.

6 applications of the Pareto Principle that changed my life (and may change yours): 
 
It's a tool commonly used in business.  
 
But it's applicable well beyond the boardroom.  
 
Apply it to your entire life to instantly improve your... 
 
1. Relationships 
 
2. Diet 
 
3. Sleep 
 
4. Work life 
 
5. Wardrobe 
 
6. Screen time 
 
The 80/20 rule works everywhere.  
Once you've seen it, you can't un-see it.  
 
 
 
_____________________ 
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Marcus Frick

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8 lies you’ve been told about health (+ what’s actually true): 
 
1. Eating clean = kale smoothies and juice cleanses 
 
Truth: eating clean = eating foods that existed 150 years ago 
 
TED talk: Dr. Sandra Aamodt: Why dieting doesn’t usually work 
https://lnkd.in/gxB4u6Yy 
 
 
2. Exercise = suffering 
 
Truth: the best exercise is something you enjoy doing 
 
TED Talk: Why some people find exercise harder than others 
https://lnkd.in/g625rFg4 
 
 
3. Everyone should eat 2,000 calories per day 
 
Truth: You have unique nutritional needs depending on your age, sex, activity level, and body composition. 
 
TED talk: Dr. T. Colin Campbell: Why is the science of nutrition ignored in medicine?  
 
 
4. Age determines physical ability 
 
Truth: your spinal health, VO2 max, and muscle mass determine physical ability. You can be in your best shape at 55+ 
 
TED talk: Dan Buettner: How to live to be 100+ 
https://lnkd.in/gyabyVQ6 
 
 
5. It doesn’t matter what you eat, as long as you train hard 
 
Truth: you can’t outtrain a bad diet. If you’re going to focus on diet OR exercise, focus on diet. But–don’t either/or this one.  
 
TED talk: Dr. Peter Attia: Is the obesity crisis hiding a bigger problem?  
https://lnkd.in/gmASif82 
 
 
6. You don’t have time to work out 
 
Truth: you don’t have time to go to the gym. You DO have time to exercise at home before work, between meetings, or after work 
 
TED talk: Lauren Parsons: Snack on Exercise–Boost your mind, body, and mood 
https://lnkd.in/g7ep4ebb 
 
 
7. You have to sacrifice health for a successful career 
 
Truth: protecting your health is necessary for a long, successful career 
 
TED talk: Wendy Suzuki: The brain-changing benefits of exercise 
https://lnkd.in/eryMkrF4 
 
 
8. Sleep is overrated 
 
Truth: you can’t function at your full potential without sleep. Immune cell function decreases by 70% if you reduce sleep to 4 hours for just one night 
 
TED talk: Dr. Matthew Walker: Sleep is your superpower 
https://lnkd.in/eTBDyy8P 
 
 
Health can be simple.  
Stick to the basics and good things will happen. 
 
Eat real food, exercise regularly.  
Laugh often, get your sleep.  
 
Your body will take care of the rest. 
 
 
 
 
_____________________ 
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Subscribe (+ get a free gift) here: https://lnkd.in/gnM-3HVP

graphical user interface, text, application

40% of your daily actions are due to habits.  
 
Build the right ones and you can achieve success on autopilot.  
Build the wrong ones and you’ll crash and burn. 
 
Use this sheet to build the habits of success. 
 
Starting 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. 
 
 
 
And 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. 
 
____________________________________________ 
Get a free download of this sheet when you subscribe to Cultivating Clarity: https://lnkd.in/gnM-3HVP

8 questions I'm asking at 30 to avoid regret at 70: 
 
 
1. What would my 80-year-old self say? 
 
Picture this:  
 
You’re 80.  
Sitting in a rocking chair. 
Your body doesn’t work like it used to.  
 
What are you going to look back on and be proud of? 
 
It’ll be the trips you took and the laughs you had. 
 
Take more trips, have more laughs. 
 
Collect “memory dividends” (Bill Perkins) 
 
 
2. Am I interesting? 
 
Zoom out. 
Pretend you’re watching yourself in a documentary. 
 
Would you keep watching? 
 
5 things to look for: 
 
Service to others 
Adventure 
Travel 
Bias for action 
Independent thinking 
 
 
3. What do I want to be able to tell my kids? 
 
Someday I’ll have a couple young ones. 
 
I want to be able to tell them their father risked big and left no stone unturned. 
 
When faced with an opportunity: 
 
Take the path of greatest learning. 
Build the business. 
Ask her out. 
Ski the line. 
 
My greatest regrets are things I wish I had done. 
 
 
4. Who am I helping?  
 
We’re all in this together.  
 
Help people.  
You’ll make the world a better place and you’ll be happier. 
 
At the end of each day, ask yourself: 
 
“Who did I help today?” 
 
Spend your days answering this question. 
 
 
5. Why not? 
 
You’re thinking of doing something crazy. 
 
A big trip, moving across the country. 
 
If it’ll make you or someone else broke, severely injured, or dead? 
Pass. 
 
If it makes you pucker but on the other side is wisdom and memories... 
 
Send it! 
 
 
6. What season am I in? 
 
You'll have kids.  
You'll have less time.  
You'll have more money.  
 
There are seasons for everything.  
 
When you're young... 
 
Build the business, take the ski trip.  
Book the red-eye flight.  
 
The museum tours and luxury travel can wait. 
 
 
7. Why am I doing this? 
 
If the answer is “because I feel like I should”, stop. 
 
Focus more on your eulogy virtues, less on your resume virtues.  
 
A rule of thumb:  
 
Do more of what you’d do even if you couldn’t tell anyone about it. 
 
 
8. What do I want to want? 
 
Building a life you’re proud of isn’t easy. 
 
Waking up early, going to the gym, eating clean are hard to do. 
 
That’s ok. 
Do them every day, no matter how much you don’t want to. 
Eventually, you'll start to crave them.  
 
Do the things you want to want. 
 
Not the things you want right now.  
 
 
 
_____________________ 
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Contrary to popular opinion...  
 
You don't have to "sacrifice" your health for your family or your career.  
 
Actually, you should do the opposite.  
 
Take care of your health first. 
So you can play with your kids. 
So you can travel with your spouse.  
 
So you have energy to do great work.  
So people enjoy working with you.  
So you can earn the promotion.  
 
It all starts with health.  
And it all ends without health.  
 
 
_____________________ 
I built a digital course because I saw too many people I care about falling into this exact trap. It's on sale at early bird pricing until the end of the month.  
Find it at the link in my bio. 

5 rules for life:  
 
 
1. Don't have an opinion on everything 
 
-Save your brainpower for people and projects you can actually affect.  
-If something doesn't affect you, don't form an opinion.  
 
2. Stop eating when you're 80% full 
 
-You'll sleep better at night 
-You'll think more clearly during the day 
 
3. Be ok with silence 
 
-A pause in conversation is natural 
-It's healthy to spend some time alone, unplugged from technology 
 
4. Send a Thank You 
 
-50% of my thank you notes (handwritten) receive a "thank you for the thank you" note 
-Doing things the "old fashioned way" has an impact on people 
 
5. Take your time 
 
-I started down the wrong career path a few times in my 20s 
-Sprinting in the wrong direction will never make it the right direction 
 
 
_____________________ 
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At age 23, I needed a change.

So I moved to Africa...

I lived off-grid in the Zambian bush for 27 months.
I cooked every meal over a fire and witnessed happier, healthier humans than I've seen on-grid.

Then I returned to the US. 
Obsessed with helping people build healthy, durable bodies, I applied to medical school.
I realized, however, that I wanted to solve problems well upstream of a visit to the doctor's office.

Here's how I've come to view health after 2 years working in cancer research at the Mayo Clinic:
Heart disease, cancer, and diabetes are the bottom of a waterfall.

Treating them with pharmaceuticals is a rescue attempt.
But not everyone survives a trip over a waterfall, no matter the heroism of the rescue attempt. 

I'm interested in building a world where you never go over the waterfall.
You see what's coming, and you take the small stream to the side before disaster strikes.

The real kicker?

You don't need kale smoothies, 72-hour fasts, 4:30 AM wakeups, or daily cold plunges.
You just need to get out of your own way.

Better health = better life.  
 
Start here:  
 
 
1. Real food 
 
One simple rule:  
If it didn’t exist 150 years ago, don’t eat it.  
 
More:  
-Meat and fish 
-Fruits and veggies 
-Healthy fats (nuts, naturally derived oils, etc.) 
 
Less:  
-Things that took a human hand to make 
-”Food” with a great marketing campaign 
 
 
2. Strenuous exercise 
 
2x/week: get out of breath 
Every day: 7k+ steps 
 
And: resistance training is for everyone. 
 
Pick up a kettlebell, a barbell, a rock.  
Find something heavy and move it.  
Do it until you’re tired.  
 
 
3. Good sleep 
 
You need a bedtime routine.  
Some helpful components:  
 
1. Read before bed (a real book, not a screen) 
2. Finish eating + drinking 2-3 hours before bed 
3. Screens are the enemy of sleep 
 
 
What questions do you have about building your health?  
Drop them in the comments.  
 
 
 
_____________________ 
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A tool to accelerate your progress 
 
 
You only have the capacity to make a few decisions every day.  
And that’s ok if you don’t waste your energy on dumb decisions.  
 
The key is to make the things you want yourself to do every day automatic.  
If you have to decide whether you’re going to do them, well... 
 
There are days you’ll miss a workout.  
You’ll allow yourself to slip up when it comes to eating clean.  
 
You’ve got to take the decision out of the important things.  
 
Here are 3 places to start:  
 
1. Working out 
- Train before your workday starts (no competing priorities = high likelihood of execution) 
- Build a home gym (just 2 kettlebells is plenty to get started)--no need to travel to the gym = high likelihood of execution on busy days 
 
2. Eating clean 
- This battle is won in the grocery store, not the kitchen 
- Don’t buy junk and you won’t eat junk 
- If you’re wondering if you should buy a certain food item, keep walking 
 
3. Relationships 
- Get around people you care about, every day 
- At the gym (group fitness, partner workouts), at work (coffee breaks), at home (family dinners) 
 
 
It’s not easy, but it is simple.  
If it’s good for you, reduce the friction of execution and prioritize it.  
Save your decision making brain for the things you don’t do every day.  
 
Remember:  
 
“You do not rise to the level of your goals. You fall to the level of your systems.” 
-James Clear 
 
 
 
_____________________ 
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7 reasons you should become an optimist (it's a skill you can learn):  
 
 
 
 
1. You’ll live longer 
2. You’ll be happier 
3. You’ll have more fun 
4. You’ll make more money 
5. You’ll attract other optimists 
6. You’ll have a stronger social circle 
7. You’ll be invited to more opportunities 
 
 
The real challenge with optimism, though, is that you probably define yourself as either an optimist or not.  
 
If you’re not an optimist, you’re a pessimist or, to take the edge off, you call yourself a realist. 
 
Optimism and pessimism are not fixed parts of your identity.  
You can become more optimistic.  
 
And the great news: becoming more optimistic need not come at the cost of your realism.  
Choosing optimism isn’t choosing delusion.  
There's value in examining risks.  
 
As Naval says, “Optimists thrive but pessimists survive.” 
 
Balance your realism with a belief in what's possible, though, and good things will happen. 
 
3 simple ways to become more optimistic:  
 
1. Spend time around optimists 
You’re the average of the 5 people you spend the most time with.  
Leverage this rule to your advantage. 
 
2. Turn off the news 
It’s designed to strike fear.  
Turning it off is the best way to reclaim your happiness. 
 
3. Get your sleep 
Your brain goes into survival mode if you’re under rested.  
Survival mode = anxiety = pessimism.  
 
 
 
_____________________ 
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7 investments I used to think were expenses: 
 
 
1. Gifts 
 
They show that you care about someone.  
And that small token of appreciation will stick in their mind in a way that verbal affirmation can't.  
 
2. Travel 
 
Expose yourself to new ideas and values.  
Use them to find the holes in your own thinking and improve your life. 
 
3. Books 
 
Common misconception: you have to enjoy an entire book for it to be "worth it".  
 
Reframe: if you get just one little nugget of wisdom from a book, it's worth the $10-$30 invested.  
 
4. Coaching 
 
It can be hard to see where you're going wrong.   
 
Paying a coach means  
 
1) You double down on solving the issue because you've got money invested and 
 
2) A good coach helps you see your blind spots 
 
5. Date nights 
 
I'm no relationship expert, but I can say confidently that date nights always improve my relationship.  
 
Quality time + memories is a powerful combo. 
 
6. Healthy food 
 
Want to look better, feel better, think more clearly?  
Start in the kitchen.  
 
7. Gym membership 
 
If there was a pill that could make you look and feel the way training consistently can... 
 
You'd be willing to pay $1000+/month.  
For just 10% of that, you can get the same results.  
 
 
 
A simple rule of thumb:  
If it makes you smarter, healthier, or creates a memory, it's an investment, not an expense.  
 
Expenses are painful; investments pay you back for years to come.  
 
 
_____________________ 
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Having a bad day?  
 
Have you tried... 
 
 
1. Working out 
2. Spending time outside 
3. Working on your big project 
4. Having a good conversation 
5. Deleting social media from your phone? 
 
 
It’s not complicated.  
The happiness you're looking for is on the other side of living how you're meant to.  
 
Remember, though: actions precede results.  
 
 
_____________________ 
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This quote has been stuck in my head this week:  
 
 
“I grew up with an ambition and determination without which I would have been a good deal happier.” 
–Earl Denman 
 
Denman was a mountaineer (attempted an illegal ascent of Everest in 1947) and later an apartheid fighter in South Africa.  
 
He didn’t do things by the book, but there’s no arguing that he made his life count.  
 
And the quote raises an important question:  
Are we meant to be happy? 
 
Or... 
 
Are we meant to achieve, to push the back the frontiers of possibility, until we die?  
 
Personally, the Denman quote is highly relatable. 
 
I find myself constantly choosing the harder path, the path that jostles you to your core.  
 
It takes time, but if you’re able to hold on, you come out the other side an entirely different (improved) person.  
 
But there’s a long period of turbulence.  
 
You wonder why you chose the path that causes you to question everything, to doubt your abilities, to face danger.  
 
And–if you look around at what else you could be doing (never a good idea)--you’ll see that you could have chosen a seemingly smoother path.  
 
For example… 
 
I have friends who are 5+ years married with kids.  
 
They don’t feel the need to move away from home, to live abroad, or to start a business.  
 
I have a great degree of respect for them.  
 
They’ve defined what’s required for them to live a good life and they’re making it happen.  
 
But–some of us aren’t wired that way.  
We can’t imagine not pushing ourselves to the breaking point. 
 
And that’s ok, too.  
 
I see 2 important takeaways:  
 
1. Figure out how you’re wired 
 
Are you the type who’s always wondering, “What’s the next level to this?”  
Or 
The type who thinks, “This is good and I’m not sure why I’d make it any more difficult.” 
 
2. Live according to your nature 
 
You can’t take the stripes off a tiger. 
And if you’re not a tiger…no need to paint on stripes.  
Do what works for you.  
The world needs all types of folks.  
 
Do these, and you may not be much happier.  
But you’ll be honest.  
 
And that’s the real win.  
 
 
Image from Wikipedia.  
 
 
 
_____________________ 
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"I don't have time to go to the gym" doesn't mean you can't be healthy.  
 
It just means you have to be creative. 
 
4 ways to start fixing your health without going to the gym:  
 
1. Get rid of all the processed food in your refrigerator and pantry.  
 
Seriously, throw it out. 
It's shortening your life.  
 
2. Make a plan to move more.  
 
If you're able-bodied, shoot for 7k+ steps/day.  
Taking calls while you're on a walk will handle this goal.  
 
3. Tell people about the mission you're on.  
 
Ask them to check in and see how it's going.  
There's power in accountability.  
 
4. Master the home workout. 
 
Buy a kettlebell from Amazon.  
Squat with it, swing it, press it, use it for a row. 
 
 
Getting healthy doesn't have to be complicated.  
 
Doing the basics every day will get you most of the way to your goals.  
 
 
_____________________ 
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3 simple tips to feel like you’re running downhill on Monday morning:  
 
 
1. Get up and work out 
Lay out your gym clothes on Sunday night 
Set the alarm for 30 minutes before normal 
Break a sweat before you open the laptop 
 
 
2. Spend 15 minutes on Sunday evening preparing for Monday 
What important meetings do you have tomorrow? 
What are 3 needle-moving items you need to address? 
When will you work on them?  
 
 
3. Get your sleep 
Get tired today so you sleep well tonight (train, get outside, keep moving).  
Read before bed (not on your phone!) 
Get to bed early. 
 
 
3 simple approaches that will have an outsized effect on how you walk into your first meeting on Monday morning.  
 
How are you preparing for the week ahead? 
 
 
 
_____________________ 
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7 habits responsible for 97% of my health:  
 
 
1. Outside time 
 
On weekdays (workdays), I run a 3-mile trail loop in the mountains near my apartment. On weekends, we hike, ski, hunt, and spend time at the river.  
 
 
2. Gym time 
 
I go to a group class 5 days/week.  
The training is tailored to build strength and endurance for mountain athletes.  
The combination of community + physical challenge makes the rest of the day feel like I'm running downhill. 
 
 
3. Healthy eating 
 
You are what you eat.  
I'm very particular about this one.  
If you have to tell me you raised your salmon without antibiotics, I don't want to know what you raised it WITH.  
 
Go for the best stuff you can afford:  
grass-fed, wild-caught, organic, etc. 
 
 
4. Remote work 
 
Not technically a habit, but... 
There's a noticeable difference in quality of life when I'm at home and able to take a quick break to go on a run, versus cooped up in a cubicle with fluorescent lights shining down from above.  
 
 
5. Regular check-ins with my girlfriend 
 
Every night at dinner.  
Not much structure other than sharing 1 thing we're grateful for from our day.  
Has a way of forcing depth of conversation so we can make our time together count. 
 
 
6. Honesty 
 
Overlooked in modern life. 
It's not just telling the truth, it's living the truth.  
If you don't jive with someone, move on from the relationship.  
If you're in a job that's killing your spirit, build your exit ramp.  
If you're living in an uninspiring place, move away.  
 
This is wildly inconvenient in the short-term, but it's the only way to avoid living with a pit in your stomach.  
 
 
7. Bedtime routine 
 
It doesn't have to be fancy, but... 
It shouldn't involve a phone 
Or Netflix.  
 
Turn down the lights.  
Grab a book.  
Read until you fall asleep.  
 
 
 
_____________________ 
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"Sacrificing" your health is no sacrifice at all.  
 
 
It's actually one of the most selfish things you can do.  
 
It limits the potential on your relationships with your partner, your kids, your friends.  
 
If you want to make a sacrifice, start here:  
 
1. Sacrifice fitting in and don't drink 
2. Sacrifice sleeping in to get up and train 
3. Sacrifice dessert and stick to whole foods 
 
 
What sacrifice are you making in order to prioritize your health?

A simple approach for clarifying big decisions.  
 
 
 
I’ve used it to think through career decisions, cross-country moves, and relationship challenges.  
 
It’s not easy, but it works.  
 
 
The approach: 
Write a page explaining why the proposed change needs to happen.  
 
If you can write it, it’s likely a change worth making, today.  
If you can’t come up with a page supporting the change, stop thinking about it.  
 
It’s likely you don’t need to make the change.  
Maybe someone around you has made the change and it looks fun.  
Maybe it sounds like a good idea in theory, but you realize it’s not aligned with your values.  
 
 
Now...why write?  
 
Because you need a filter to separate the strong, actionable ideas from the daydreams.  
And writing forces you to spend deliberate time thinking through an idea before acting on it.  
 
3 tips to get started: 
 
 
1. Write persuasively 
If you can’t write persuasively about it, you don’t believe in it.  
If you can–keep moving forward.  
 
2. Consider publishing it 
You don’t have to publish it, but it’s a good litmus test.  
If it’s a piece you’d be proud to show to friends and family, you’re on a good track.  
 
3. Save it 
Return to these pieces to inform future decisions.  
You’ll make better decisions, faster.  
 
 
Even if you start something with a burst of energy, you won’t stick with it if you don’t have a strong reason for doing it.   
That’s normal and healthy.  
You’re wired to conserve your energy for the few things that really matter.  
 
But starting and stopping constantly will set you back.  
 
Get clear on your reasons, then take decisive action.  
 
Have you ever written your way to the answer?  
 
 
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8 life lessons I learned from an African fisherman:  
 
 
My host father when I lived in Zambia in my early 20s was a fisherman.  
Every single day, he’d rise before the sun to paddle his dugout canoe into the local river and catch fish to feed his family.  
 
Here are just a few lessons I learned from him:  
 
1. Start early 
The best fishing (and other work) happens as the sun rises.  
Rise at 4 AM to be on the water in time to catch.  
 
2. Want to eat? Get the job done 
He fished so he could feed his family. 
When he wasn’t successful, meals were sparse.  
 
3. The little things matter 
He spent hours mending nets and tying weights.  
Because these little details become big if you ignore them. 
 
4.Laugh 
Always find a reason to laugh.  
It’s a universal antidote to fear, anger, and anxiety. 
 
5. No fish is too small 
When you’re feeding a family, you’re not picky.  
So, too, in life–be grateful for all opportunities, big and small.  
 
6. Build a community 
In the village, no one fished alone.  
Whatever it is you’re working on, find folks with similar ambitions and pull them in.  
 
7. Share your bounty 
No matter how much or how little you have–share it.  
It’s the right thing to do, and it will come back to you in spades. 
 
8. All days are NOT created equal 
Some days, the fish just aren’t biting.  
And there’s not a thing you can do about it. 
 
 
The photo is my host father and brother headed out for an evening fishing trip.  
 
 
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3 principles I've used to take my training to the next level: 
 
 
1. Train for a purpose 
 
Tailor your workout to fit your activities.  
If you're a trail runner, do a bunch of lunges after every workout to build quads of steel.  
When you train with a goal in mind, you bring more focus to your training sessions. 
More focus = better results.   
 
 
2. There's power in training in a group 
 
You don't want to let others down.  
Especially when there's a competition underway.  
Most calories rowed or skied, most pull-ups, etc. 
You'll blow past perceived limits when you're working in a team.  
But... 
 
 
3. You've got to push yourself 
 
It's no one else's job.  
I'd been training solo for the past 3 months while navigating a move.  
It's not my favorite, but it's a great test of mental fortitude.  
If you push yourself only when other people are watching, you're never going to fulfill your potential.  
 
 
Speaking of training solo, the photo below is the home gym I built while living in rural Zambia (2017-2019).  
 
 
Clockwise from left: jump rope, pull-up bar (hanging from ceiling), gymnastics rings, yoga mat, bag of cement, cinder block.  
 
 
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How to send a positive ripple effect across your entire life... 
 
 
I didn't realize it at the time, but fixing this one thing increased my energy levels, improved my sleep, and eliminated any discomfort after eating. 
 
And it was... 
Cleaning up my diet.  
 
Here's the simple 4-part framework from Dr. Cate Shanahan that I've used for the past 6 years.  
 
1. Meat on the bone 
 
One word: collagen.  
It promotes healthy joints.  
 
Dr. Cate's recommendation:  
Eat meat on the bone 2x/week 
 
2. Organ meat 
 
Liver, kidney, and bone marrow contain omega-3, vitamins, and minerals most people lack.  
 
Dr. Cate's recommendation:  
Eat organ meat 1x/week 
 
3. Fermented and sprouted foods 
 
Yogurt, sauerkraut, and others promote immune health.  
 
Sprouted foods are rich in nutrients like fiber, amino acids, and vitamins.  
 
Dr. Cate's recommendation:  
Eat fermented and sprouted foods 5x/week 
 
4. Fresh food 
 
Fresh, uncooked food is rich in inflammation-fighting antioxidants.  
 
Dr. Cate's recommendation:  
Eat fresh food daily 
 
 
4 simple pillars.  
Follow them and I suspect you'll notice a difference in energy levels, gut health, and overall well being.  
 
 
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