In this brutally honest episode, I walk through a phhysically rough morning, all my own doing. Physical metrics, terrible sleep and more.

(00:00) - Battling the Aftermath: Alcohol, Age & Regret
(00:33) - A Night of Fun, A Morning of Consequences
(01:05) - Tracking Health with Wearables: What the Data Says
(02:01) - How Drinking Wrecks Sleep & Recovery
(03:00) - Feeling the Pain, But Showing Up Anyway
(03:51) - The Routine That Saves You
(04:33) - Systems Built in Europe, Honed in Discipline
(05:02) - Proof from the Past: You Can Train Through Pain
(05:34) - Accepting Aging & Moderation Without Excuses
(06:00) - When the Body Says No, But the Mind Says Go
(06:30) - Live as If You’re Being Filmed: A Motivational Hack
(06:56) - Final Thoughts From a Worn-Out Juan

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