You’re Ignoring One of the Most Important Forms of Data

We live in a world obsessed with measurable data. Calories. Macros. Sleep scores. Pace. Heart rate. Weight. HRV.

But one of the most important data points in your entire health and performance picture is often the one people dismiss first:

How you actually feel.

I've talked about this previously, but it continues to be something I work with my clients as most either don't have the connection to how they feel or tend to minimize it. Part of the challenge is the dramatic increase in the availability of just about any kind of data on our phones and watches, or at a deeper level with bloodwork and genetic testing. While these pieces are important, they only tell one part of the story and usually only at a particular point in time. So let's dive into the two areas you can start now to build a better picture of how you're performing.

The first area I'll mention is during your workouts which is a great way to boost the quality of your workouts, especially while lifting weights. The more in touch you can be with where you feel each rep you can target specific areas, better identify any form issues, and better understand when it is time to either increase the reps or weight. This same concept applies to any cardio workout too, paying attention to your breathing, how quickly you recover from any efforts, and how the rest of your body feels as you progress through the workout helps you better understand how your body is responding to the efforts. In both cases, how you feel should also drive your intensity of that particular workout. I'm not suggesting you cut all your workouts short, or power through them, but having a better gauge on when you should do one more rep, or perhaps drop the intensity will benefit greatly in the long run.

The other aspect that I suggest this kind of self check on how you feel is a way to bookend your day. Take a couple of minutes (maybe even less than that) in the morning when you wake up, and in the evening before you go to bed to assess how you're doing. A few things you might think about:

• energy level

• cognitive level

• any particular aches/pains

• general mood

• feel free to add more if you like

You can either make this an "informal" check-in with yourself, or you can add it to some sort of a journal process either written or electronic. If you're adding this to your routine, I suggest some sort of physical accountability to help reinforce the habit as well as provide a mechanism to compare.

The goal is not to replace hard data. The goal is to stop pretending that your lived experience does not count as data too.

Because if your numbers look good but your body, mind, and day-to-day function are telling a different story, that matters.

In many cases, how you feel is not a distraction from the data.

It is the missing piece.

Better decisions come from better data — and that includes the signals your body is already giving you.

When was the last time you tracked how you actually felt with the same consistency you track your numbers?

Tools, Not Shortcuts: My Approach to Supplements & Peptides

As part of my coaching philosophy, I make sure to consistently re-evaluate my views and recommendations based on the information available but also how it works in the real world.  One of the most frequently asked questions I get surrounds supplements and similarly peptides.  One thing that hasn't changed is that neither of these are magic nor will they solve all your problems.  They are tools that under the right guidance and circumstances can provide added benefits when incorporated on TOP of an already existing stable platform.  I thought it would be helpful to not only walk through my thought process on them but also share what I'm currently taking and why.

Starting with supplements, probably my biggest shift has come with regards to the idea of a daily multivitamin. I still recommend blood work (I aim for every 6 months myself but at least once a year) to help understand any deficiencies as supplementing that WILL make a significant difference. I view the idea of a multivitamin as something of an insurance policy to help fill in the gaps when nutrition slips a bit, or when stress levels are higher. Another shift has been in the data surrounding Creatine as it has widely been used in the muscle building space, but now it has a much broader application as the new studies are showing cognitive benefits as well. I also believe that most people (including myself) benefit from boosting their Omega3's but this is diet dependent in that some can get enough of this through their normal diet. Outside of these 3 that I think are broadly applicable, these are the others that I'm currently taking:

• Reds and Greens as a way to bulk up my fruits and veggies intake as I don't always do a great job of getting them in.

• Magnesium for the sleep and recovery boosts.

• Ashwagandha for the mental impacts.

With all of these quality is important and especially looking for ones that are 3rd party tested as unfortunately supplements are not regulated in the US and as such there's a possibility of not getting what you're paying for. I also suggest getting the purest form of that supplement and not it mixed in with a bunch of other things. While not crucial, again this helps with quality, but it also helps to better understand how these supplements are actually helping. It is harder to know what's helping if you're taking something that's combined with 15 other items, or the flip side that specific item might be helping but the others are hurting.

When it comes to peptides (yes Creatine is technically one, but is now considered a supplement) my opinions have shifted quite a bit. When GLPs first came onto the scene I was very skeptical and saw a number of people in my circle take them without any other lifestyle changes. I'm pretty sure this is what clouded my judgement on them, as for a good long while I didn't consider them viable for sustained success. Then I started working with clients who were on them, and the combination of GLPs, coaching, and strength training created some massive results that I couldn't ignore. While not pushing them, I became more open to the appropriate usage of them under the right guidance. Then I suffered 2 significant hip injuries (opposite hips) with the first one (torn labrum) painful enough that walking was a real challenge and I found myself taking more OTC pain medication then one should. Surgery was on the table, but given the tough recovery and uncertain outcomes, my physical therapist and I decided to go all in on a non-surgical plan. At this point I was looking for ways to help regain the use of that leg and improve recovery. Having known peptides existed, I consulted a number of medical professionals and started with BPC-157 about a month after the symptoms first started. Since this was a new injury to me, I honestly don't have a reference or comparable to know exactly how much it helped. The combination of that, continued therapy, consistent strength work, and fueling my recovery allowed me to get back into running shape within 2 months. Then when the second injury came on (torn hip flexor) I immediately started on BPC-157 and more recently, as I'm almost fully recovered, I have switched over to a combination of CJC-1295 and Ipamorelin to really help my body recover and get stronger as I continue back to my full training load. This combination I have a better comparison for as I have gone through many build phases after taking "time off" or an off-season such that I know what it feels like when I start incorporating long speed intervals, long runs, and increased weight on my lifts. Again, I'm also focusing on my nutrition and strength training as well as being much more protective of my sleep so there definitely is a cascading effect going on here that's accelerating this process. This build period for me has been one of the smoothest and quickest ramps I have done, maybe not ever, but definitely since I graduated from college.

I've now expanded my team of experts to include a medical staff such that when combined with my knowledge and experiences I have put together a combination of tools and processes to empower clients (and myself) to hit their targets and goals.

I don’t see supplements or peptides as hacks. I see them as tools — powerful when used appropriately, irrelevant when misused.

The foundation always matters more than the enhancement.

If you’re thinking about supplements or peptides, start with clarity — not hype.

Build the base. Then layer intelligently.

👉 If you’d like help evaluating what makes sense for your goals, or understanding where these tools fit in your plan, I’m always open to a conversation.

Important: This post is for educational purposes and is not medical advice. Peptide therapies are not appropriate for everyone. Eligibility, risks, and potential side effects are determined by the licensed medical provider during consultation.