Wednesday
Today wasn’t flashy.
And that’s the point.
I woke up at 7 a.m. after another disrupted night — Bessa is still sick, so sleep is still broken. Not terrible, but not perfect either. WHOOP reflected that nicely: solid sleep efficiency, decent recovery, nothing alarming, just a reminder that life is still happening in the background.
And instead of letting that dictate the day, I did what I always do.
I moved forward.
Morning: Movement Before Momentum
After dropping Harry to school, I went straight out and got 10,000 steps done.
No gym.
No excuses.
Just movement.
Before that:
- Perfect Amino on waking
- X39 and X49 patches on (every single morning, non-negotiable)
Then I took the dog out for a quick walk and kept things moving.
This is one of the biggest lessons I’ve learned over the years:
You don’t need perfect conditions to build momentum — you just need to start stacking small wins early in the day.
The Morning Stack (Simple, Consistent)
I’ll include a photo here of my morning stack, because people often ask what I’m actually taking.
Nothing extreme. Nothing exotic. Just basics done consistently:
- Perfect Amino
- Creatine
- Electrolytes
- Omega-3
- NMN
- X39 & X49 patches
This isn’t about “biohacking everything.”
It’s about supporting energy, recovery, hydration, and longevity while life is busy and sleep isn’t always perfect.
Consistency beats complexity. Every time.
Food: Still Inside the Lines
Eating window still locked at 11 a.m. – 7 p.m.
No drifting. No snacking. No negotiating.
Lunch:
- Around eight meatballs
- A few cherry tomatoes
Simple. Protein-forward. No fuss.
Dinner (now):
- Dry-aged Angus ribeye steak
- Broccoli
That’s it.
I’m busy, working, moving, parenting — but I’m not breaking the cycle. This is what discipline looks like when nobody’s watching.
Daily Non-Negotiable: Winning the Day
One thing I haven’t talked about much yet, but it matters a lot to me…
Every night, I write out five things for the next day.
Nothing massive. Nothing overwhelming. Just five clear actions.
Today, one of those was:
- 1,000 bounces on the trampoline
I do this every single day.
Some days it feels easy.
Some days it feels pointless.
But it always gets done.
Why? Because I’m a big believer in winning the day.
When you:
- Write the list
- Do the work
- Tick the boxes
You build trust with yourself.
And when you stack those wins day after day, something shifts. Motivation stops being something you chase — it becomes something that shows up after action.
The Bigger Picture
Today wasn’t dramatic.
I worked.
I took care of my family.
I moved my body.
I ate properly.
I trained my discipline.
And that’s how this journey to 180 lbs is going to be built.
Not with perfect days.
Not with motivation.
But with repeatable standards, even when life is noisy.
Day 4 done.
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