Wanna know how much I believe in accountability?
Enough to give YOU $1,000 for showing up every day with me.
It’s not easy, but it can change your life.
Not the money—the habits you’ll develop along the way.
And hey, $1,000 bucks extra?
Doesn’t hurt, does it?
But why am I doing it?
Because you’re capable of so much more.
Dude, you’ve got the potential to live an epic fckng life.
I know you know.
I also know what it’s like to feel stuck.
Like nothing you do will ever be good enough.
Like everyone has it figured out, and you’re not in on the secret.
Not to brag, but I’ve figured it out.
Not all of it.
But enough to say I’m not stuck anymore.
Enough to know I’ll never look back with regret over things I wish I would have done.
What is "it"?
One word… Accountability.
Most people will read this and think, “Cool idea! I’ll start tomorrow.”
Tomorrow?
Fck that.
You start NOW.
Because tomorrow becomes next week, and next week becomes never.
Show up for yourself. Every. Fckng. Day.
Yeah, life’s busy. Kids, work, deadlines.
I get it. But here’s what you don’t get yet:
Accountability unlocks everything.
The life you want? It’s waiting.
Not in some motivational BS seminar.
Not someday.
But right here in the Lab.
Weekdays at 8 AM EST with me and the crew.
No gimmicks. No shortcuts.
Just you showing up, stacking wins.
And by April 1st?
You won’t just be chasing $1,000.
You’ll be a different fckng human.
Sounds good?
Now’s your moment. Step up, show up, change your life.
How Procrastination Is Killing Your Progress
(And How to Fix It)
1. Ditch The Snooze Button Habit
Ever hit snooze for those “just 9 more minutes” of sleep?
Think about all the time you’ve lost by Friday.
Time you’ll never get back.
Think it’s just about sleep?
It’s not.
How you start your day says a lot about how you live your life.
About how you tackle your biggest, most audacious goals—or not.
Every time you snooze, you’re saying “fck it” to your goals.
Yeah. You’re sabotaging your own potential. Your future.
How To Fix It
Decide on your top 3 actions for the day before you go to bed.
Set your alarm and put it out of reach when you go to sleep.
When the alarm goes off? No excuses. Move.
2. Menopause for Men
Wait, What?!
Yeah.
Men, you need to understand menopause.
It’s a business issue, not just a women’s issue.
Ignoring it costs companies billions in lost productivity.
It affects team morale, mental health, and business output.
Show empathy. Start conversations.
Amy Reinert, our guest from Boston, shared how important it is for leaders to bridge these conversations with empathy and understanding. She pointed out that the impact of menopause on productivity is often overlooked, but addressing it head-on can create stronger, more supportive workplaces.
You’ll unlock loyalty, respect, and better performance across the board.
How To Fix It
Leaders:
Support your team through life changes.
Don’t avoid it—address it. Normalize this discussion.
Men:
Be an ally. Empathy isn’t just a soft skill; it’s a strategic one.
How To Be More Accountable To Your Goals
Write them down today. Not tomorrow!!
Declare them publicly (start with your partner, your team, or even the Lab community).
Check in with yourself every day. Did you do what you said you would?
Treat accountability like going to the bathroom.
There’s no fckng negotiations involved.
Speaking of the bathroom… What’s your take on bidets?
Jon defended his bidet passionately on Monday.
Because let’s face it—when you’ve got a clean ass, life just feels better.
Hard to argue with that.
But you’ll have to catch the full show to see Jon’s defense.
Stop Searching for Balance.
(It Doesn’t Exist Anyway.)
Can we kill this “work-life balance” myth in 2025?
It’s BS.
You can have a great life.
You can have massive ambition.
But trying to have it all at once?
That’s where sh*t starts to fall apart.
Adam House dropped a truth bomb in Tuesday’s show: Life works in seasons.
Just like athletes train in the off-season to perform in the on-season, you’ve got to recognize where you are in your own life season.
Are you planting seeds?
Harvesting?
Grinding?
Resting?
There’s no shame in leaning into the season you’re in.
But don’t try to be everywhere, doing everything, all the time.
That’s where burnout happens.
What To Do Instead
1. Identify your season
Break your life into clear phases.
Are you in a "building" phase where you’re focused on growth and expansion?
A "recovery" phase where you need to recharge?
Or a "push" phase where all hands are on deck for a major project?
Knowing this makes it easier to prioritize what matters most.
2. Communicate with your family/team
Explain the season you’re in and what it requires of you.
For example: "This quarter, I’m in a building phase, so I’ll need extra focus on work. But in spring, we’ll have more family time."
Clear communication prevents misunderstandings and builds support.
3. Adjust expectations accordingly
Be realistic about what you can take on in your current season.
In a push phase, you might need to cut back on social time.
In a recovery phase, focus on health and rest.
The key is aligning your actions with your season so you’re not constantly burning out.
Oh, and men, if you think life won’t bend you out of shape, science says otherwise.
Jon: “I’m just saying, if you’ve got a solid piece of wood, it’s not bending.”
Keith: “Science says otherwise, brother.”
Watch the full show to see what that’s all about.
How To Begin Again
(Without Waiting for “Someday”)
Most people are waiting for the perfect day to start over.
Monday. January 1st. After their birthday.
But there are no perfect resets—just imperfect actions.
Wednesday kicked off with Keith going full accountability mode.
Shirt off.
Camera on.
Because accountability starts in the mirror—and he’s living proof.
365 days of accountability. No scales. No gimmicks.
Just the raw truth: You can’t change what you don’t face.
What Does “Better” Look Like?
Our in-house nutritionist, Jorie Janzen, brought a practical mindset shift to the conversation: Stop waiting for perfection. Ask yourself daily:
What does better look like today?
It doesn’t have to be a total overhaul.
It might be drinking more water, eating a cleaner meal, or taking a walk.
Small, intentional actions add up over time.
Don’t wait for Monday to change. Do one thing better—today.
Your transformation starts the moment you take a hard look at where you’re at, without shame, without excuses, and do something about it.
How To Begin Again
1. Look in the mirror
Take stock of your current state. No filters, no denial. What needs to change?
2. Set your first move
Don’t overthink it. Pick one action that moves you forward. Small steps beat big intentions.
3. Show up daily
Momentum doesn’t come from thinking about change. It comes from showing up for yourself every day.
And hey, here’s an underrated performance tip for you.
Poop before your workout.
Yeah. True story.
Turns out, emptying your bowels can boost both physical and mental clarity.
“And if you think that’s funny, wait until you hear about the guy who only ate potatoes for a year.”
—Jon Andersen
The Secret to Sticking With Your Vision
(Even When Sh*t Goes Wrong)
Building a vision isn’t about having all the answers upfront.
It’s about making small, intentional bets on yourself.
And adapting when life throws curveballs.
Take Keith’s Thursday morning curveball…
The shoe strap on his cycling shoes snapped.
Instead of spiraling into frustration and wrecking his routine, he adapted.
Found an old pair of shoes. Switched out the cleats. Got the work done.
You don’t need the perfect plan. You need to be adaptable.
Gambling on Yourself
The conversation turned to blackjack stories.
Keith, Jon, and AJ reminisced about high-stakes tables and how easy it is to lose track of your bankroll.
But Jon dropped a truth bomb.
“Forget gambling in the casino. Gamble on your life. Take calculated risks to build the future you want.”
That’s the key to crafting a vision.
It’s about taking smart, consistent risks to move forward.
Progressive Overload for Life
Steady progress comes from small, incremental wins.
In fitness, it’s called progressive overload—adding a little more weight, a few more reps, week by week.
In life?
It’s showing up, making one better decision each day.
How To Create a Vision That Sticks
1. Place small bets daily
Think of your actions as tiny investments in your future. Each one compounds.
2. Adapt when things go sideways
When the plan fails, adjust. Don’t quit.
3. Trust the process
Vision-building isn’t glamorous.
But if you stick with it, you’ll look back a year from now and see how far you’ve come.
Take one more step.
Place one more bet on yourself.
One more squat.
One more phone call.
One more step toward your vision.
That’s how you win.
Daily Habits Of Successful Men
Motivation is overrated.
It might get you started.
But discipline?
That’s what keeps you going.
Successful men don’t rely on motivation. They rely on habits.
Discipline Over Motivation
Keith hates running.
But every Monday and Friday, without fail, he runs.
Because discipline beats mood swings every time.
The real win?
Doing what you said you would, even when you don’t feel like it.
Most guys tap out when things get uncomfortable.
They skip workouts, hit snooze, grab the chips instead of the almonds.
But the ones who win?
They show up.
Daily.
How To Build Discipline that Sticks
1. Use micro-challenges
Start with something uncomfortable, but manageable, like swapping one processed meal for whole foods each day.
Build momentum through small wins. For example, if you usually grab a sugary snack, replace it with a handful of almonds or a piece of fruit.
It’s not about overhauling everything at once.
It’s about stacking small changes that last.
2. Create friction for bad habits
Make the right choice easier and the wrong choice harder. Example: If social media distracts you, remove the apps from your phone or set screen time limits.
3. Reward consistency, not results
Track the days you show up, not just the outcomes.
Progress comes from the habit, not perfection.
Keep a habit tracker and celebrate the act of showing up, even on tough days.
Remember, the goal is to create a system that works for you, not against you.
Sometimes discipline brings unexpected challenges.
Like Keith’s chafing nipples.
Yeah.
Turns out, long runs aren’t just tough on your legs.
They can be murder on your chest too.
“It’s the price of growth. You don’t get stronger without a little chafing.”
—Jon Andersen.
And that’s the truth.
Discomfort—mentally or physically—is inevitable.
The trick is pushing through it.
Because if you can run through chafing, you can handle life’s tougher challenges too.
Just saying…
Look, if there’s one thing you take away from this week, let it be this.
You don’t need the perfect plan.
You need to show up.
Every fckng day.
We laughed about bidets and chafing nipples.
We’ve talked about goals, accountability, and showing up when it’s hard.
But at the core of all of it?
Action.
No one’s coming to save you.
No magical Monday or perfect “someday” will change your life.
You will.
So, make a move. One step. One decision. One habit.
And if you need a push?
We’re here every morning, 8 AM EST.
No excuses.
Because here’s the thing.
But the life you’ll build by showing up?
That’s priceless.
Catch you in the Lab tomorrow morning.
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