Just like you are what you eat, you are what you read.

Your content diet - the sum of information and media you feed yourself - is just as important as your actual diet because it influences your thoughts and actions. If I’m not in the clinic, sleeping, or listening to my fiancé explain why Taylor Swift is the second coming of Jesus Christ, I’m learning. Some of what I read (and write) is forgettable, some is helpful, and some is extremely practical and useful. 

I thought I’d save you some time and share the best pieces I’ve written and consumed in 2023.

My best articles: 

• How To Get Toned Without Fat Burners Or Endless Cardio

• If You Failed Your 2023 Goals, Change These 3 Things

• The 3 Form Mistakes Responsible For 95% Of Joint Pain From Lifting 

• Protein or Perish: How Eating Enough Protein Helps You Get Lean and Stay Strong

• Top 5 Fat Loss Mistakes I’ve Seen From Working With 143 Clients

• 50 Day Plan To Get In Shape

• How To Sleep Well - Transform Your Health While You Snooze

• Top Twelve Keys To Building Muscle Fast

• Top 5 Exercises To Stay Loose While Traveling

My top client transformation articles:

• How Veronica Got In The Best Shape Of Her Life For Her Wedding 

• How Matt Lost 25 Pounds and Did His First Pull Up Since The ‘90s (Without Giving Up Beer)

• How Derrick Lost 20 Pounds In Two Months (By Working Out Less Than One Hour/Week)

Articles from others:

• Overchoice and How To Avoid It

• My Dead-simple Approach to Healthy Eating

• How to Exercise When You’re Busy or Tired

• How to eat junk food: A guide for conflicted humans

• Healthy Eating Ultimate Guide: Start Eating Healthy Without Being Miserable

• How to improve your gut health: 5 research-backed strategies 

• Motivation is Overvalued. Environment Often Matters More.

Podcasts:

• Dr. Andy Galpin: How to Build Strength, Muscle Size & Endurance | Huberman Lab Podcast #65

• Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness | Huberman Lab Guest Series

• The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick

• How To Develop a Strong Aerobic System, Increasing Your Life Expectancy & More w/ Joel Jamieson

• 17 Raw Lessons About Human Nature - Steven Bartlett (4K) | Modern Wisdom 688

• Ep. #1099: Dr. Kelly Starrett on Building Resilience and Longevity

Books: 

• Clear Thinking - Shane Parish 

• Outlive: The Science and Art of Longevity

• Rebuilding Milo: A Lifter's Guide to Fixing Common Injuries and Building a Strong Foundation for Enhancing Performance

• Flexible Dieting: A Science-Based, Reality-Tested Method for Achieving and Maintaining Your Optimal Physique, Performance & Health

• Focus on What Matters: A Collection of Stoic Letters on Living Well 

• Why Zebras Don't Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping

If you check out any of the above, let me know what you think!

Have a wonderful holiday week, all.

Best,

John

P.S. Who knew Santa had time to hang out at the food store?

3 Steps You Can Take

1. Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
   

2. Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here.
   

3. Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.