We're Starting Over.

Key wellness strategies, self-care, and productivity/progress tips

• Progress tracking (diet accountability)

  • Take progress photos on schedule (week 11 check-in).
  • Review weekly weight trends (e.g., “down about a pound from week 10 to week 11”).

• Consistent training despite travel

  • Do the scheduled 3-mile run early (before travel/packing).
  • Keep a workout routine even while flying/being on the move.

• Food strategy for staying on macros while eating out

  • Use restaurant customization to hit protein/macro goals:
    • Start with a side salad.
    • Ask for a fat-free balsamic option (not clearly listed, but available).
    • Order a protein meal, then upgrade it:
      • Add steamed broccoli (instead of sautéed).
      • Double the chicken.
      • Add grilled shrimp.
      • Adjust sauces/added fats (e.g., use Alfredo sparingly; consider olive oil as an example).
  • Plan dinner as a structured macro “build,” not free-form eating out.

• Self-care through rest + recovery entertainment

  • Prioritize an early night when possible.
  • Use downtime for decompression (e.g., watching shows) as part of recovery.

• Use wearable/sensor feedback to reduce sedentary time

  • With WHOOP tracking, react when steps are low:
    • If steps are low (e.g., ~3,200/day), do a light incline walk.
  • Treat movement as a “win” even if it isn’t a full workout:
    • Overcome the urge to “chill out” and get moving.

• Micro-movement on work trips / long computer days

  • If you sit a lot (e.g., ~8 hours at a computer):
    • Use a treadmill desk / treadmill setup to accumulate steps during work.
  • Find small slots in the day specifically for movement.

• Training logistics and supplementation

  • Pre-workout strategy:
    • Mix one scoop of pink-lemonade pre + one scoop of a non-stim pump.
    • Take an additional 1.5 scoops and chug mid-workout.
  • Fuel support:
    • Borrow/use fuel mid-workout to maintain workout performance.

• Workout environment optimization

  • Explore new equipment and machines (e.g., NewTech/alphan equipment) to stay engaged and improve training variety.
  • Use gym resources to maintain intensity and motivation.

• Stress/relationship care while traveling

  • Maintain connection with your partner:
    • Share updates and reunite after separate travel.
  • Support during medical procedures:
    • Emotional encouragement and teamwork.

• Medical/self-advocacy (IVF support)

  • Address an IVF-limiting cyst:
    • Get it drained after months of no progress.
  • After cyst drainage, resume IVF planning quickly:
    • Re-enter the process with momentum (“start IVF like right now”), even if it feels like “starting over.”

• Productivity/project planning (business momentum)

  • Approach large opportunities with structured preparation:
    • Work on price points, starting store plan, and margin viability.
    • Plan ahead because retail rollouts require effort the year before results.
  • Scale strategy:
    • Target chains and distribution pathways (direct accounts vs. distributors vs. club purchasing).

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Presenters / sources mentioned

• The speaker/vlogger (host) — unnamed in the subtitles
• Yianni — mentioned as doing slow shutter photography
• Ace — mentions borrowing fuel
• Joey — operations/brand head for 3D
• Heidi — partner/wife; IVF cyst drainage and updates
• Christian — traveling companion during the medical visit
• RAW Athletic Club / RAW team — training + content/photo shoot
• Walmart headquarters / Walmart — business meeting/pitch
• Family Dollar — business meeting/expansion plan
• Amazon Prime — Dutton Ranch
• HBO Max — House of the Dragon
• Carrabba’s — dinner stop
• WHOOP — activity/steps tracking tool
• Muscle Foods, Costco/Sam’s/Costco Business Centers, Hy-Vee — distribution/retail references