Regularly test and train your ability to move from the floor

Hip mobility is one of the clearest signs of whether your body still has useful movement options. As a basic standard, you should be able to squat with your hip crease below your knee, stand on one leg and pull the other knee above 90 degrees, and get down to the floor and back up without obvious compensation. A simple way to assess this is the sit-and-rise test: stand up, cross one foot in front of the other, sit down into a cross-legged position without using your hands, knees, or another surface for support, then rise back up the same way. The test is not magic, but it reveals hip range of motion, balance, coordination, and movement problem-solving. Use it as both an assessment and a practice.

Building a body

Most people do not need a more complicated fitness routine. They need a body that feels reliable. The real goal of training is not to become better at exercise itself, but to create a body that can handle the demands of everyday life with confidence, resilience, and adaptability. That means learning to interpret pain differently, improving movement quality before dysfunction accumulates, and focusing on the basic inputs that help the body recover and perform well over decades. Rather than chasing perfect metrics or trendy optimization systems, the focus should be on something much more practical: building a body that continues to move well, tolerate stress, and support the life you actually want to live.

Cats & Dogs

A dog gets fed and thinks his person is an omniscient, benevolent being. A cat gets fed and thinks it is. How we see ourselves in this analogy is actually up to each of us, every day.

Luck flows through people

Luck flows through people and travels by conversation. The people you talk to determine the opportunities you find. Keep talking to the same people, keep finding the same opportunities. Start talking to new people, start finding new opportunities. If you want different luck, start walking into different rooms.

Treat your body better

You can’t be at ease in your own skin when you treat your body like garbage and continually feel like trash. You must do what you can to feel good and maintain a stable mood. Move daily, drink water, and sleep at a sensible hour. Boring works.

Empathy is difficult

It requires skill and effort. It can be taught. And it’s worth prioritizing. When we wing it, allocate little time to it, or assume it’s a side effect of our work, we diminish the effort and blur our focus. “I wonder what it’s like to be you” is part of what makes us human, but we’re rarely as focused on this work as we could be. Simply announcing how hard it is is a fine place to begin.

If You Don’t Know What To Do Next, Try Inversion

If you don’t know what to do next, think about what the worst action would be and do the opposite.

Example: If you want to lose weight but don’t know where to start, think about ways to gain weight (drink soda, eat fast food, eat lots of sweets) and do the opposite (avoid soda, avoid fast food, avoid sweets).