U Can Coaching

Is cold water really better for weight loss? Swipe to find out. U Can.

The #1 sleep “hack” isn’t a supplement—it’s structure. U Can.

Busy schedule? Sneak in steps to stay on track to shed the weight. U Can

A Handy Tip for Healthy Fat Intake: Easy Portion Tracking for Professionals on the Go

U Can

How to Maximize Muscle Retention While Losing Weight with Progressive Overload. U Can.

This book absolutely floored me.

Last night I woke up at 2AM and couldn’t fall back asleep. I had one chapter left in Outlive by Peter Attia, so I decided to finish it.

It got me thinking back to six years ago, when I was living in my van and decided I wanted to read David Foster Wallace’s Infinite Jest.

About a month in, after a trip to the Harvard bookstore, I swapped it out for Tim Ferriss’s The 4-Hour Body instead.

That decision marked the beginning of my obsession with health and fitness.

As my sister Caroline can confirm, I took that book everywhere — even bringing it on a ferry to Martha’s Vineyard, gripping it tightly as the wind tried to tear it from my hands.

Fast forward six years, and Outlive paints a very different, much more balanced picture of what health can (and probably should) look like.

It’s less about flashy protocols and more about the deep, boring, beautiful work that actually creates lasting change over a lifetime.

The final chapter focuses on emotional health, and Attia argues that all the science on disease, exercise, nutrition, and sleep is useless without emotional regulation.

He shares his story of childhood trauma, the impact it had on his life, and the journey he’s still on today.

I cried at least three or four times, sitting there on our couch at 3AM with not a single sign of life outside the window.

I’m not someone who usually underlines or highlights, but I marked six different passages in that chapter alone.

In one, Attia quotes David Foster Wallace’s “This Is Water” — one of my favorite speeches of all time — and it felt like the perfect full-circle moment.

All this to say: I can’t recommend this book highly enough.

It’s evidence-based, realistic, and reminds you that true health isn’t about body fat percentage or VO2 max — it’s about the kind of person you become along the way.

Attia closes with a line I can’t stop thinking about:

“I found more joy in being than in doing. For the first time in my life, I felt that I could be a good father. I could be a good husband. I could be a good person. After all, this is the whole point of living, and the whole point of outliving.”

U Can.

Tired of counting calories? Try listening to your body instead. U Can.

Sometimes you just gotta grind.

It shouldn’t be forever, it shouldn’t be at the expense of your health, but sometimes? It’s necessary.

There’s a moment in every journey where balance takes a back seat, and that’s not toxic, that’s strategic.

Yes, hustle culture gets a bad rap, and rightly so.

I know perhaps better than most what the chronic effects of overworking yourself can lead to.

In my case those 70 hour work weeks led to increased anxiety and a deeper depression.

I remember there was a time when I had convinced myself that all my friends and family, the only people who were actually there for me in my corner, were actually in my way and preventing me from the success I was chasing.

I was moving so fast for so long that I had completely blurred even the brightest of lines. 

Because chronic hustle, unchecked urgency, and never-ending grind will burn out even the most resilient.

But here’s the nuance most people miss:

There’s a difference between living in long-term overdrive vs. strategically leaning into discomfort for a season.

Sometimes, you need a sprint to reset the baseline, or grow into that next version of yourself.

To prove to yourself you can show up, even when it’s not convenient.

And this is the picture I try to paint and work through with my clients when they hit a road block. Do we need to be in sowing season or hibernation?

Not every phase of fitness (or business, or life) is completely balanced. And that’s okay.

Because effort, consistency, and showing up compounds.

And there are seasons where the only way out is through.

So if you’re in a phase where you feel like you’re grinding, but it’s on purpose, with a plan, and with an end in sight, then you’re not doing it wrong.

You’re just in a growth season.

And as long as you’re not mistaking the sprint for the lifestyle, you’ll come out stronger on the other side.

You’re not alone, and you’re not broken. You’re building something. U Can.

The #1 weight loss exercise mistake? Skipping weights.

U Can.

This rule lets you drink and drop pounds. U Can.

My light, my heart, my love. You’re it I love you so much 🖤🖤🖤