Welcome to Mornings in the Lab, the live morning show that serves as your daily accountability partner. In this episode, we tackled big topics ranging from fixing a broken morning routine to the surprising truth about protein drinks and the power of mindset shifts. Our goal is to provide insightful men's conversations in an entertaining format, drawing on real talk and shared experiences.
Keith kicked off the show by declaring that if your morning routine has "more red flags than your dating history," this episode was your "wake up call". He explained how his own mornings had become chaotic and uninspiring, leading him to develop a new morning routine.
One of the key steps he took was to audit his absolute time. By literally writing out everything in his calendar – time for sleep, family, work, the show, prep – he realized how little time he actually had. This exercise revealed that you can't squeeze 26 hours out of a 24-hour day, and if you want something to happen, you must make room for it.
He then emphasized the power of setting clear intentions, not goals. While goals are checkpoints or destinations, intentions focus on the present moment and how you will behave or act today. This subtle shift made his mornings feel less about ticking boxes and more about connecting with himself.
Another critical step was creating a simple, non-negotiable ritual. Complex routines never lasted. For Keith, this ritual includes drinking water, lifting, and reading news between 4:00 AM and 10:00 AM, non-negotiable actions taken before the rest of the day begins. He also discussed embracing his phone on his terms, using it intentionally to support his routine rather than distract him, asserting that the phone is a tool that makes him money. Most importantly, he emphasized that you must make your human always come first. Just like putting your own oxygen mask on in an airplane, you cannot give to others if you don't take care of yourself first. Finally, sharing the journey publicly provided accountability and momentum.
This focus on morning momentum and starting the day right by beating the snooze button was highlighted as the foundation of success. If you hit the snooze button, you're already behind.
The conversation then pivoted to fitness and overcoming barriers to significant life changes. Marty shared his experience completing the High Rocks event, an indoor Spartan race. He finished with a partner in 1 hour and 24 minutes, noting his legs were "cooked". Marty intends to train for and compete in one by himself. This physical challenge had a profound trickledown effect, leading to his best month professionally and personal growth by cutting negativity and bad clientele. Marty's experience exemplified how challenging your fitness can improve mental and spiritual aspects of life.
The episode also highlighted Rich Roll's transformation journey from rock bottom to Ultraman. Rich Roll went from being a former Stanford swimmer who spiraled into alcoholism, entering rehab at 31, to facing severe obesity at 40. At a point where many might "mail it in", Rich Roll chose a different path. He adopted a plant-based diet and recommitted to fitness, becoming an elite ultra endurance athlete who completed five Ironman triathlons across Hawaii in five days (the Epic Five Challenge). His story underscores that you can redefine yourself and achieve extraordinary athletic performance at any age by identifying one meaningful change and committing to it.
A major discussion point was the question: Are protein drinks good for you?. Jorie, drawing on her experience with athletes, stated that while protein drinks can be helpful at times, they are not necessarily good for you. They should be a supplement to your nutrition plan, not the main source of protein. Both Jorie and Jon emphasized prioritizing food first. Protein powders can be problematic due to added fillers, artificial sweeteners, potential digestive issues like bloating, and concerning studies revealing heavy contamination of heavy metals like lead and arsenic. Jon highlighted how alarmingly unregulated the production of protein powder can be. Jorie added that even products claiming to be third-party tested (like NSF certified, informed choice, informed sports) are primarily testing for banned substances, not nutritional content or heavy metals. They stressed that relying solely on supplements can indicate dysfunctional eating behavior and that the fitness industry spends a tremendous amount of money promoting supplements when success is boring consistency with whole foods and fundamental habits.
The show also provided guidance on core workouts for men over 35. Emphasizing that a strong core improves posture, reduces injury risk, and boosts stability, especially crucial as we age. While aesthetics are often sought after, the truth is six packs don't come from the gym, they come in the kitchen. Functional exercises are key. Five exercises were listed: the dead bug, the bird dog, plank with shoulder taps, Russian twists, and pulse ups. Jon provided functional alternatives like "belly to feet", advocating for movements that mimic real-life scenarios. Tips for integrating exercises included doing them during TV commercials and prioritizing consistency over intensity and form over speed.
Underpinning all these topics was the crucial role of mindset. Jon discussed how our inner dialogue shapes our reality. Negative self-talk leads the brain to find reasons to support negativity, while positive self-talk helps the brain find reasons to support positive outcomes. Shifting your mindset from "why is this happening to me" to "what is this trying to teach me" is a game changer. Jorie spoke about embracing what's next, even when unclear, and how the journey of transition, though sometimes sad or fearful, always offers lessons. Jon connected this to neuroplasticity, the idea that we train our brains to see and think in certain ways, encouraging listeners to put their "brain on the lookout for the opportunities". The discussion also touched on the power of belief, calling it a "skill" promoted by practices like religion, which can be translated into believing in yourself and your goals—believing is the first step to achieve. Idle time was deemed "the devil's playground", often leading to trouble when there's no sense of purpose. Overcoming barriers to change often comes down to having your mind made up and the willingness to face potentially difficult relationship changes if partners aren't on board.
The show thrives on its community, with regular participants creating a "wonderful live conversation". We also highlight creators who align with our values in the Community Corner. This episode featured Ken Davenport, co-founder of Mission Edge and author of The Stoic Transition, who helps men navigate life shifts with philosophical tools and practical clarity, embracing resistance and building resilience. We also spotlighted Zach Hommel, a powerlifter, gym owner, Ironman, father, husband, and man of faith behind the "Do Hard Things" newsletter on Substack. Zach's writing is grounded in truth and honesty, showing men how to lead themselves by choosing the hard way. These spotlights connect to the broader themes of personal development, accountability, and navigating life's challenges.
Whether discussing the business side of the supplement industry, the application of technology in content creation, or the fundamental principles of men's health, fitness, and mindset, Mornings in the Lab with Keith and Friends is committed to being your daily accountability partner.
Age is just a number, and with the right approach to your morning routine, nutrition, fitness, and mindset, you can build a strong foundation for a life filled with purpose, creativity, and joy. Remember, it doesn't have to be your best day; it just has to be another day that you show up.
If you want to audit your time, set intentions, build a non-negotiable routine, prioritize whole foods over processed drinks, build a strong core (and eat for abs), or simply start your day right with inspiring conversation, join us live or listen to the full episode.
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Mornings in the Lab with Keith & Friends is your daily accountability partner, helping you beat the snooze button and start your day with purpose.
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