The Moments I'll Trade Sleep For
Article Round-Up: 4.20.25
Enjoy this week’s curated round-up of articles, videos, and more from the web to help you live a healthier, happier life.
Featured Thoughts:
Real Coaches Summit Recap
This week I spent time in Las Vegas for my favorite coaching event of the year. Each fitness conference has it’s own vibe, and the Real Coaches Summit is all about the people and the connections.
And this past year, life has generally reminded me that the people are what matter. I got to spend time with some pretty amazing coaches this week. That always gives me hope, lights a fire, and gets me excited for the future.
Here are some highlights from the amazing presenters:
On Menopause:
Metabolism doesn’t meaningfully slow down through menopause.
Each woman’s experience is highly variable.
The Game Plan: Focus on fiber and protein at regular meal times. Work on good sleep practices. Develop good stress coping skills. Lift weights regularly to combat muscle loss.
Don’t fall for the trap that menopause means you’re broken.
As the saying goes: If you can make someone afraid you can sell them anything.
On Emotional Eating:
Emotional eating is not the problem. It is the solution to a much bigger problem.
Food is an outdated solution for the new you.
Emotional eating is a form of regulation—a way to escape discomfort.
Building greater awareness and acceptance of those issues can alleviate the desire to suppress.
Training Through Pain:
Catastrophizing pain keeps us worse off.
The Pain Loop:
Injury —> Pain Experience —> Pain Catastrophizing —> Fear of Reinjury —> Avoidance/Hypervigilance —> Disuse/Disability/Depression
The Thrive Loop:
Injury —> Pain Experience —> Low/No Fear —>. Confrontation —> Recovery
A majority of adults experience some level of chronic pain. Finding ways to move despite the injury keeps pain levels at their lowest and life satisfaction at its highest.
Don’t fear training with injuries, find ways to alter movements to reduce discomfort.
Rest after acute severe episodes of pain. Adjust but keep moving for soreness, aches, and mild, lingering pain.
There were far more topics covered, but these three stuck out to me.
Published This Week:
The Most Terrifying Thing I Ever Did In Fitness
Takeaway: After losing nearly 100 pounds and stepping on stage for a bodybuilding competition, I thought I’d conquered my fear of judgment. But an epiphany led me to a different insight…
What I wanted wasn’t a trophy—I didn’t even like the sport. It was the freedom to live fully, without my body holding me back. The lesson? Choose goals that serve your life, not someone else’s expectations.
5 Ways To Make A Great First Impression
Takeaway: It’s significantly harder to change someone’s initial impression than to set a good standard from the start. This article provides some practical takeaways.
It’s worth reminding you about my four parts to crafting a stellar reputation:
Do good work. Specifically, do the best you can at whatever task you're working on. It doesn't matter if you're working on a multi-million dollar business deal or cleaning the bathroom, go above and beyond to do your best.
Be passionate. Passion breeds good work because you will throw yourself into a task you're passionate about. Passion is contagious. Passion shows, and your excitement will elicit excitement in others. They will notice this shift in energy and it will reflect positively on you.
Work well with others. No one wants to be around someone who complains, micromanages, or generally makes the lives of their team members miserable. Support your team when it's needed—even if it isn't your job. Do the extra work if someone falls through. Don't throw anyone under the bus. It might seem unfair in the moment, but it won't go unnoticed.
Don't be a d*ck. This is a general rule of mine. I think it's pretty self-explanatory.
Just For Fun:
On the last night of the conference, we all went out to a live band karaoke speakeasy.
My friend Jeb was a songwriter in his twenties. (He was the speaker for the emotional eating presentation I summarized above.)
He is the closest thing I’ve seen to a real life rockstar. And he got on stage to perform and crushed it. Enjoy some of his performance in the video below.
Moments like this are why I will gladly trade a night of good sleep for an unforgettable memory.
P.S. If you’re tired of struggling with your health and feeling “good enough,” Let us help you at what we do best: Creating transformations—inside and out.