I recorded this while rucking with my dog last week - 5.5km with 26 pounds on my back. It's messy, real-time, and gets to the heart of something I see with almost every client:

You can't hack your way out of perpetual recovery mode.

Most high-performers are doing more in a day than their body can recover from. They've been doing it for years. And then they wonder why another protocol, another biohack, another optimization doesn't stick.

The answer isn't discipline. It's capacity.

Your body has to be brought up to the work you're asking it to do. The protocol grows with you - you don't force yourself into it.

Listen to the full 12-minute recording below. I walk through exactly what my current training rhythm looks like (rucking, Peloton, rebounding, lymphatic work), but more importantly, how I built the foundation to handle it without burning out or breaking down.

(lightly edited for readability)

Hey, good morning everyone. I decided to do something different today since I haven't written on here for a little bit and this is gonna be like a real-time, non-edited thing. I've come to find that this is what I prefer - even when I'm enjoying other people's posts on social media, the things that really draw me are the real-time, messy, noisy background, real life.

I'm actually right now starting a rucking session with my dog. It's gonna be like a 5.5 kilometer walk, me carrying 26 pounds, and I wanted to take you along with me for a little bit.

In the last few months where I've been posting more and really just finding more of my own voice in writing and in life, I find that I like the raw, non-performative voice - that's my voice. So I am putting it into practice every day and this is part of that.

My Current Training Rhythm

I've been having a blast in the last few weeks with my beautiful clients, and I can tell you - I am so proud of you. You make me be a better practitioner because I learn a lot from you.

Right now I'm rucking today. This is the first day of the exercise rhythm I created for myself. The first day is rucking 5.5 kilometers, 26 pounds. It's hard. The first four kilometers are easy, then it gets really hard - but also satisfying. The muscles on your upper back start to scream, but I'm getting really muscular there too. There's an adaptation happening.

After rucking, I get up on my vibration plate for two sessions of 10 minutes. This vibration plate has different settings - the first one is quite intense with vibration, back and forth, up and down. It's three-dimensional, actually four-dimensional. That will loosen up all the fascia, move my lymphatic system, and I do Dr. Dickleston's Big Six lymphatic declogging of the lymph nodes while I'm on it.

My God, game changing.

If I don't do that, the recovery is very different. I feel nimble and flexible with that vibration plate session after rucking. There's no soreness, there's nothing - I feel like I'm 15 again.

Day Two: Peloton

The next day I do one and a half hours of Peloton. I either do one hour ride and a 30-minute ride, or three 30-minute rides. These are all zone two rides, zone three. I try to stay in zone two as much as I can, but I do go up to zone three - which helps your zone two get better.

My goodness, my fitness has significantly improved in the last few months. Now I have to work a lot harder to even reach zone two, which is a good sign. Before, a little bit of pedaling already reached zone two, zone three.

After Peloton, I also do 20 minutes of vibration plate as well.

Day Three: Rebounding

The third day I do 45 minutes of rebounding on my trampoline, followed by vibration plate with the Big Six.

45 minutes of rebounding is freaking hard. If you've ever tried rebounding, you do five minutes and you're already dead. Years ago I used to do like an hour and a half of rebounding, and up until a few months ago I couldn't even do 10 minutes. Now I'm able to do 45.

I can tell you the difference in my body is immense because it does vertical movement against your own body weight - you're pretty much doing resistance training times two to three times your body weight. For the bones, holy shit, this is magical. It's amazing for those little stabilizing muscles that don't get worked out in any other kind of exercise.

I actually got quite sore after the first few times. After that third day of rebounding, it's a full rest day - my body's integrating, recovering, all of the connective tissue and fascia is hydrating, muscles are being filled back up with glycogen. It's a beautiful thing.

Here I am again on the first day of that cycle. It's been incredible and I can hardly believe that I'm doing this workout routine - very intense workout routine - on a regular basis. All my metrics are freaking improving: my HRV, my resting heart rate is coming down even more, cardiovascular age, everything.

The Secret Nobody Tells You

But you know, this didn't happen one day when I decided "oh I just want to have a resolution for the new year and I'm gonna go do this routine." It doesn't happen that way.

This is the secret, and I've been feeling this with every single one of my clients:

You don't just get up and decide on a routine and do it. You have to bring your body up to it and get out of the perpetual recovery mode first.

I can guarantee 99.99% of people are in perpetual recovery mode. Most people do more in a day than they can recover from, and they've been doing that for years.

I had to do that first - that's what I've been doing for the last few months. Now my body's telling me "hey, you're ready." You can tell when you're ready. The body knows everything. The body is your best guide for everything.

(passing by a school - cute little kids)

Just keep in mind that fitness, health, vitality - health foundations don't start by following perfect protocols. The protocol grows with you. You create your protocol. Your body creates it with you.

It's so beautiful because the protocol expands and grows deeper and more beautiful, and all the while you trust yourself more.

If you're interested in one-on-one work, I work on an application basis only. It's very specific - you have to be ready for it, and we have to be the perfect match to work together.

But if we are? It works.

Next step: Email me at [email protected] to schedule a complimentary one-hour Vitality Assessment. We'll see if we're a good fit - both ways.