Some YoY improvements in exercise from Apple Health: - 42 mins per day on workouts (37 in 2023) - 8,550 steps per day (7,697 in 2023) - 36-210 BPM heart rate range (35-187 in 2023) - 4.1 daily average walking/running distance (3.7 in 2023) Can’t wait to see these with 12 consecutive months in 2025

Recently ran at sea level and felt incredible, I did a 6-mile hilly run and had lungs for days Living at altitude really is like blood doping 😆

Creatine is the real deal. Absolutely crushing my lifting workouts and feeling great doing it. Works as advertised. No ill effects for me whatsoever.

Reconditioning continues… Today: Back squats Sweet baby Jesus that hurt. But it felt great to get back in the squat rack.

Zone 2 air bike while practicing cold calls with ChatGPT. Doing a call blitz tomorrow. Let’s go!

Proud of this growth! Shoutout @tinyseed.com From fitness to growing my SaaS, I don’t use data to decide everything… But a handful of metrics are highly motivating for checking if I’m on the right track or not Right now, life is MRR and VO2 max

Ran mile repeats today: 1️⃣ ⏱️ 8’33” - 🫀 157 BPM 2️⃣ ⏱️ 8’29” - 🫀 163 BPM 3️⃣ ⏱️ 8’24” - 🫀 186 BPM

A new study this week showed how the most common blood test performed-—the CBC, complete blood count—contains a treasure chest of information that we are missing in reporting out to patients and doctors. erictopol.substack.com/p/your-lab-t...

Current phone wallpaper 💀

Pretty jazzed about today’s benchmark 5k run: - Love seeing myself in control with the mile splits - PR for average mile (shaved off 10s) - Felt present enough to focus on my breath and form/posture #runningpunks

Trying these David protein bars, started with a sample pack on Amazon (Dr. Peter Attia is the chief science officer) Ate one—I like the taste and so did our 4yo! A little pricey per bar so probably just for when I’m in a rush and need something quick

Changing two settings in our ChartMogul to make it more of an operators’ “nowcast” inspired by 538 1-Recognizing revenue when an invoice is issued—with collection being more of an A/R thing 2-Recognizing churn when they cancel—instead of at the end of the subscription period

So close to crossing over 43 VO2 max 😆 New PR for mile splits on a 5k (9’14”/mi or 5’45”/km)

Gotta ramp up load and do a hard workout by the end of the week… I’m thinking another 5k benchmark run. My PR pace to beat is 9:20/mile (~5:50/km) ⏱️

Day 3 of Creatine: No negative side effects. I am drinking more water and adding some more fiber to keep things... moving. Doing a gradual 5mg/day steady ramp rather than front-loading. It'll take ~3 weeks to settle in.

Momentum is everything. Just fucking ship it.

switched my account over to my personal domain (harriskenny.com) which isn't used for much right now... but maybe blogging is coming back?

Any founders or #runningpunks taking creatine? Benefits both mental focus and muscle building. Peter Attia and Bryan Johnson both take it daily. Seems like there’s a ton of empirical support for it in terms of longevity.

I’m not really doing the #buildinpublic thing but my SaaS (OutboundSync) has doubled MRR since joining @tinyseed.com 6 months ago Happy to answer any questions if anyone’s curious about my experience in the program 🌱

Today’s realization: 30 minutes of zone 2 cardio means 40 minutes on the bike because I have to warmup lol The air bike is my current torture method of choice Sustaining around 135 watts for zone 2 right now which is a nice improvement in terms of power

.1 miles x 10 interval workout with little breaks in between My last benchmark 5k was 9:20/mile splits, this is a 6:50 pace so nice for training Glad to finish strong and could have done more but was breathing hard tbh 😮‍💨

What in the name of LinkedIn is this notification

My north star in terms of training: youtube.com/shorts/8PDKt...

Feeling good this morning ☀️ Combination of back squats yesterday (5%) + rowing and the kids only waking me up twice (95%)

“(A) study suggests that fat cells retain a memory or past obesity, which may prime the cells to grow when exposed to high-fat foods.” Here’s a non-paywalled summary: www.livescience.com/health/fat-c...

Apple pastries adapted from @fitfoodieliving on Instagram (1/6 servings) cals 140 fat 4.5g carb 25g protein 2g - 1 Pillsbury crescent roll dough sheet - 1 1/2 green apples - 1 tbsp coconut oil - 2 tablespoon cinnamon - 2 tbsp monkfruit - 1/2 cup water

Overlooked histories in ageing research: Pioneering women at the foundation of our field onlinelibrary.wiley.com/doi/full/10....

I don’t mean to brag but this could be my big break… Oh wait it’s a bot 🤖

Turkey Trot—1 mile family fun run with the wife and kids 🦃 Let’s gooo

My idea joining here was to focus on health but I’m already having some very interesting GTM and SaaS conversations with folks Focusing on LinkedIn has worked well since I went all in on it Curious what @robwalling.com and @mijustin.bsky.social say. Do I just talk about whatever? WDYT?

A framework from Dr. Peter Attia: 1. Are you over-nourished or under-nourished? 2. Are you under-muscled or adequately muscled? 3. Are you metabolically healthy or not? Your strategy and tactics are informed by which box you fall into.

“Brown and beige adipose tissues have been identified as sources of metabokines and lipokines, which influence diverse metabolic pathways, such as fatty acid β-oxidation, mitochondrial function and glucose homeostasis, across a range of tissues, including skeletal muscle, adipose tissue and heart.”

“One of the first major studies of organ aging appeared in 2020 in the journal Nature… (with) researchers tracking gene activity and other cellular changes in 17 organs from lab mice of all ages... (It) reinforced the growing sense among scientists that ‘aging isn’t linear,’ Wyss-Coray said.”

TL;DR Having metabolic syndrome in mid-life is associated with increased dementia risk.

Getting good sleep with young kids is so hard. This was one of my best sleep nights of the year 🥴

Why fitness? For me, it’s my kids I’ve told an abridged version of the lord of the rings (“ring story”) to my 4yo (We’re on our 4th go-round) I want to be around to tell my grandchildren the ring story and have the physical and mental wherewithal to be an active grandfather

VO2 maxing right now until I can get that number in average range But I’m inspired by Dr. Peter Attia and want to consider strength too Indexing off body weight: 1x bench 1.5x back squat 2x dead lift 120 second deadlift Not sure how doable this is but ChatGPT says is possible

Latest 5k PR Feeling motivated to get these mile splits under 9’ VO2 max for the run was 41.6, but is improving by .49/week over the last 10 weeks

A couple months ago, I changed my breakfast to: skim milk and oats walnut/macadamia nut/pistachio flax seed/shelled hemp seed strawberry/blueberry/blackberry It’s been great for digestion and curbing mid-morning snacking I need to think about how to get more protein in the morning though

Hello, World!