Ever wonder how much time you’ve got left on the clock?
Don’t worry, this isn’t an existential rabbit hole (okay, maybe just a little).
This week, we took a deep dive into the choices shaping your longevity, habits, and, of course, the pork chop controversy that had everyone talking.
From the Death Clock’s playful reminder of life’s brevity to redefining the art of planning, we’ve got you covered with insights that hit hard and stick.
Let’s go, Nation.
How Long Do You Have Left?
What if you could predict your death—would you want to know?
The week started with Keith asking the kind of question that stops you in your tracks.
And no, this wasn’t about doomscrolling or existential dread.
It was about habits—the ones building you up or tearing you down.
Using the playful yet thought-provoking Death Clock app, Keith discovered he has 36 years left… unless he makes some serious tweaks.
The point wasn’t the prediction—it was the perspective.
Small shifts today could add years tomorrow.
The real question is: are your choices moving the needle?
The Pork Chop Controversy
You’d think Keith’s dinner choice was an international scandal.
A single pork chop turned into a heated debate about food origins. Marty and Jon had questions—like, do organic Canadian pigs even exist? (Spoiler: it’s doubtful).
But Dr. Ivan Rusilko swooped in with wisdom. “Sleep, hydration, nutrition, and stress management are the real secrets to longevity.”
It’s not about shaming your choices. It’s about building habits that stack up over time.
Perfection? Overrated. Consistency? Game-changing.
Hack Your Brain with the Peak-End Rule
Here’s a psychology hack: people remember the highest high and the ending of any experience—not the boring middle.
Keith showed how the "Peak-End Rule" applies to everything from vacations to building better habits. Jon Andersen took it further: don’t focus on the grind. Lock in on how incredible it feels to crush your goals.
Whether it’s finishing a workout or a big project, design your life for those high points.
Your Gut is Talking (Are You Listening?)
The Lab’s Resident Nutritionist, Jorie Janzen, dropped some hard truths about your gut health…
And yes, poop.
Here’s the deal: if your bathroom habits are chaotic, it’s a mirror of your overall health.
Fiber, hydration, and movement are your MVPs.
Coffee? Sure, it’s a gut motivator, but don’t rely on it alone.
Time to assess: is your gut helping or holding you back?
One Small Shift, Big Results
What are your habits building?
A strong foundation or a house of cards?
This coming week, pick ONE thing to level up: drink more water, get an extra hour of sleep, or skip the late-night snacks.
Small changes today. Big wins tomorrow.
The clock’s ticking… What’s your move?
How To Master the Habits That Matter
Habits run the show in our lives, whether we like it or not.
So what’s working for you, and what’s derailing you?
“What’s one habit you need to kick to the curb, and which one deserves a double-down?”
—Keith Bilous
Marty kept it real with his morning prep ritual: laying out gym clothes and filling his water bottle the night before.
"If that’s not done, my day’s already toast," he said.
Meanwhile, Jon brought the precision: he schedules even the smallest tasks to keep himself accountable. It’s all about finding what keeps you moving forward.
Meet the Misfit
Stephen Moegling joined us and brought serious heat to the conversation.
A self-proclaimed “misfit,” Stephen shared his journey of personal transformation, including his decision to go alcohol-free to break through a ceiling in his growth. His mantra?
“Habits are the bridge between who you are and who you’re becoming.”
Stephen explained how casting a personal vision—and being brutally honest about the habits holding him back—helped him level up in life and leadership.
“The pain of staying the same is worse than the pain of change.
—Stephen Moegling
The Real Power of Habits:
Consistent Actions Build Results
Tiny daily efforts add up to big changes over time.
Reduce Mental Overload
Automate your habits to save energy for what truly matters.
A Solid Foundation
Good habits create the structure that supports your goals.
Stephen’s Top Habit Tips
Create a Vision
Define who you want to become and identify habits that align with that vision.
Track Progress
Use tools like a Whoop band to measure how your actions affect your performance.
Share Your Goals:
Tell others what you’re aiming for to stay accountable and motivated.
Want to Live Longer? Do the Basics, But Better
On Wednesday, we dug into the myths of longevity.
Everyone wants to live longer, but as Keith pointed out, most of us sabotage ourselves daily. Skipping sleep, eating junk, stressing over nonsense—sound familiar?
The solution? Nailing the basics.
The 5 Steps to Living Longer
Prioritize Sleep
Seven to nine hours a night isn’t a luxury—it’s survival.
Brice Holmes joined the show and revealed his "non-negotiable" routine: Lights out early so he can maximize his mornings for personal growth and family time.
Move Every Day
Whether it’s lifting weights, stretching, or running (looking at you, fartlek training), movement is life. The takeaway? You don’t need a fancy gym—just consistency.
Eat Whole Foods
Stop overcomplicating it. Eat food that looks like food. Brice shared his journey of balancing a ketogenic diet while managing type 1 diabetes—proof that simplicity works.
Manage Stress
Bryce nailed it with this truth: trying to control everything creates chaos. His fix? Morning meditation and turning off distractions to focus on what matters most.
Invest in Real Connections:
Want to thrive? Pour your energy into the people you love. Keith highlighted Brice’s commitment to quality time with his family.
"This is what makes life worth living."
Keep It Simple, Live Longer
Audit your basics. Which of these five steps could you improve today? Don’t overthink it. Start small. The magic is in the simplicity.
Hobby or Hustle?
On Thursday, Keith kicked things off by asking,
"Has the hustle culture murdered hobbies?"
Marty jumped in with a confession about fishing—what he thought was a pastime is now a full-on dopamine addiction. (Yes, he’s blaming the fish.)
Why Hobbies Matter
Hobbies, it turns out, aren’t just fun distractions.
They’re vital for mental clarity and physical health. Erc D’Agati joined the conversation to explain how hobbies can rewire the brain for positive chemistry.
Boost Dopamine:
Engage in activities that make you happy to elevate your mood.
Lower Stress Hormones:
Hobbies act as a buffer against life’s stressors, calming your mind.
Find Your Flow:
Get into a state where time flies and you feel energized.
How to Start
Step 1: Pick a low-pressure activity you’ve always wanted to try (or revisit something from your past).
Step 2: Set aside just 20 minutes—no performance goals, just play.
Step 3: Protect that time. Make it your sacred space for self-care and joy.
"When life feels heavy, hobbies stop the negative loop and kickstart something good."
—Jon Andersen
Rediscover Your Passion
Kristina Flynn dropped a truth bomb: "A hobby isn’t about metrics. It’s about joy."
She challenged everyone to think back to what they loved doing as kids.
Whatever it is, find time for it again.
Your Move
Ask yourself: what activity makes you lose track of time?
Is it hiking?
Learning guitar?
Trying your hand at woodworking?
Schedule it in. Make it sacred. Bring back one hobby.
Not for money. Not for clout. Just for you.
The Grit and Grind of Great Planning
Friday’s episode wasn’t about dream boards or lofty resolutions.
It was about building a killer plan that actually works.
Bryan Clayton, who transformed a lawn-mowing gig into a multimillion-dollar app, laid it all on the table:
Success is messy, unsexy, and all about showing up.
Planning isn’t magic—it’s grit, consistency, and a blueprint.
3 Non-Negotiables for Better Planning:
Simplify the Process
Ditch the overcomplicated to-do lists. Instead, identify the top three priorities that move the needle most.
Be Honest About Time
Planning isn’t about squeezing 48 hours of work into one day. Allocate time realistically so you can stay consistent.
Adapt as You Go
Even the best plans go off-track. Review and tweak regularly without throwing in the towel.
How to Take Action Now
Plan at Night
Spend 10 minutes before bed to pinpoint what truly matters for tomorrow. Don’t wake up and wing it.
Start with Impact
Begin the day with one task that has the most significant payoff—it sets the tone for everything else.
Reward Progress
Celebrate hitting your targets, no matter how small. Momentum is fueled by recognizing your wins.
Success isn’t about perfect execution or knowing everything upfront—it’s about committing to action, embracing the process, and constantly refining along the way.
Life’s a ticking clock, folks—but here’s the good news: you’ve got the power to control how those minutes stack up.
Whether it’s nailing the basics, hacking your brain with the Peak-End Rule, or just carving out sacred time for that dusty hobby, the choice is yours.
So, what’s your next move?
Make it count. And if you’re looking for inspiration, you know where to find us—right here, pushing boundaries and stirring up pork-chop debates.
Catch you next week!
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