BEFORE
DAY ONE.

I needed to learn how to live for the rest of my life. This is what I needed to do to help me get there.

On the morning of June 15th, 2026, I got up and looked in the mirror. It was halfway through the year, and the next step for me was fifty-five. That was the holy fuck moment: I could live in a fifty-five-plus residence. Fifty-five becomes fifty-seven, becomes sixty, sixty-two, sixty-five, seventy.

I wasn't feeling very good. I looked fucking puffy and fat, and I felt like a piece of shit. But I knew that if I didn't take responsibility for my own decisions, somebody else was going to start making them for me—perhaps my doctor. Other people, or symptoms, were going to dictate my future if I didn't fucking grab ahold of it.

I needed to do something about it.

I was making bad decisions, and I needed help. I'm a food addict, a sugar addict, a dopamine addict.

I rooted the change in my goal: aging strong. Three things—sleep, eat protein, lift weight.

Fuck, man, I sucked at sleeping, loved lifting weight, and wasn't too bad at eating protein.

I could do that.

I said it on the show that morning, and then I fucking talked to Jon, my co-host on Mornings in the Lab with Keith, Jon & Friends. He's somebody I'm very close to, somebody I love and trust. I told him I wanted to start on peptides and ordered them later that day.

July third was my first entry: “I'm gonna fucking track this.” I just wanted a record of my journey—something I could give to somebody one day, to my kids or my wife, and something I could look back on.

It's grown from there, becoming more detailed, more intentional, more deliberate. When I had the aha moment that ChatGPT could be my co-pilot, my co-journalist in this whole journey, it was like fucking lights out for me.

I'm a new man every day, but I'm not done.

There's no done in this thing. I needed to learn how, and now I'm doing it. That's why this is a living book: a living autobiography, a living journal. It's not finished, and there's no end date on it.

Come on this journey with me. Learn from what I'm doing, be inspired by my story, and make it your own. If I can get men and women my age—especially Gen Xers, my generation—fucking chop-chop, that makes me happy.

Read with me in your own morning, from five to seven. Your first morning begins with Day One. Each morning after that opens one new journal day. You can return to the days already unlocked, but you can't jump ahead. Miss a morning and the sequence keeps moving; those earlier days will still be there when you come back.

Leave yourself a little space to reflect. Write down what stayed with you, choose one small action if you want, and check in when you've done it.