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For a long time, my default setting has been go faster, do more, carry on. That mindset has served me well in many ways, military, academia, performance sport, building things from scratch. But it also comes with a cost if it’s never checked. One of my goals as I move toward 2026 is to slow down deliberately and be more mindful, not in the vague, incense-burning sense, but in the practical, evidence-informed one. Mindfulness matters because it sits upstream of almost everything that underpins he

Protein post #2: How much? The protein RDA (~0.8 g/kg/day) reflects the minimum intake needed to avoid net protein loss. It does not define what’s required to support muscle when demand is higher. When outcomes like muscle protein synthesis, strength, and lean mass retention are examined, optimal intakes consistently sit above the RDA. Across resistance training and healthy adult populations, this typically falls around 1.6 g/kg/day, with higher intakes often required as training load increases

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