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- 18 months ago, I was pre-diabetic
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Welcome to The Movement Memo, a bi-weekly newsletter where I share actionable tips to help you live your best day ever, every day.
Today's Programming
Movement: 3 rounds for time
Quote: On your body keeping score
Lesson: 18 months ago I was pre-diabetic
Optimization: XPT Expeditions - Coming to Colorado June 2025
Today's Movement
Complete 3 Rounds For Time:
50 dumbbell box step-ups
40 box jumps
30 dumbbell thrusters
♀ 20-inch box and 35-lb dumbbells
♂ 24-inch box and 50-lb dumbbells
Just did a Dexa scan @bodyspec in Austin.
A few key stats: 10% body fat. 183 pounds. RMR: 2,182 cals. In my 20’s, I was ~20% body fat - doubled my age, but halved my body fat - I’ll take it! I’ve always said my physical aesthetic reflects how I’m training - the last 5 years I’ve spent more time training for CrossFit / Lifting. I’m interested to see if my body fat drops some alongside my weight as I’ve been ramping up running for Hyrox. I’ve never counted macros or heavily focused on calories. I loosely track protein.
Today's Quote
“Your body keeps an accurate journal regardless of what you write down.”
You can ignore the signs. You can convince yourself everything is fine.
But your body keeps an honest record—whether you check it or not.
Small habits compound, and by the time you feel the damage, it’s already done.
The only way to stay ahead is to track, measure, and course-correct early.
Because when it comes to your health, what you don’t know can hurt you.
Today's Lesson Learned:
A year and a half ago, I was pre-diabetic – but I didn’t know it yet.
I train hard. I eat clean. And I’ve spent the past 17 years training as an athlete.
So when I got my bloodwork done with Blokes, I expected everything to look solid. It mostly did—except for one number that scared the hell out of me. My fasted blood sugar was just over 100. For those unfamiliar, that’s pre-diabetic territory.
I remember questioning, “How the hell did that happen?”
I sat down with the Blokes’ team. We reviewed my sleep, my training, and my diet. Eventually, we found the cause of the problem.
“Well… I have been eating maple syrup at night.”
Silence.
I didn’t need to hear his reaction. I already knew.
How a “Healthy Snack” Became a Full-Blown Problem:
It started innocently.
A little maple syrup on my bowl of fruit before bed. Then I realized something—I wasn’t craving the fruit. I was craving the syrup.
So I cut out the middleman.
I started drinking it straight from the bottle.
At first, just a sip. Then a little more. Then, it became a habit.
And the worst part?
I didn’t think it was a problem.
I was training incredibly hard, and I knew I needed extra carbs. My body felt fine. There was no reason to question it.
Until I saw the numbers.
That’s when I realized it’s not about how you feel today. It’s about what’s quietly building in the background.
The Wake-Up Call That Changed How I Think About Health
Most people assume they’ll feel it if something’s wrong.
They won’t.
By the time you feel it? It’s usually too late.
That high blood sugar turns into Type 2 diabetes.
That low testosterone turns into years of fatigue and brain fog.
That gradual weight gain turns into a wake-up call you weren’t ready for.
The body is always sending signals.
The question is—are you paying attention?
What Gets Measured, Gets Fixed
After that test, I course-corrected immediately.
No more late-night maple syrup.
No more mindless carbs.
No crash diets—just a simple adjustment.
Within a few months, my blood sugar was back to normal.
And the bigger realization hit me:
I would never have known if I hadn’t checked.
That’s why I test everything.
I get my labs done at least 2x a year.
I do DEXA scans to track my body composition.
I monitor my resting metabolic rate, my bone density, my inflammation markers.
Because the alternative is guessing.
And when it comes to your health, guessing is just delayed consequences.
Ignoring the Data is a Choice
Most people don’t check.
They assume they’re fine. They tell themselves they’ll notice if something’s wrong. But if I hadn’t tested my blood sugar, I would have kept drinking syrup out of the bottle.
How many people are doing something just as dumb right now—without realizing it?
Overloading on “healthy” smoothies packed with 80g of sugar
Destroying their testosterone with bad sleep and chronic stress
Thinking they’re in shape because they feel fine—for now
Your body is a scoreboard.
You might think you’re winning. But if you don’t check the score, you have no idea.
What is Your Maple Syrup?
Most people wait too long to check.
The smart ones? They catch the problem before it catches them.
So, ask yourself:
What’s the thing in your life that feels fine now but could be quietly wrecking your future self?
Maybe it’s your diet.
Maybe it’s your sleep.
Maybe it’s your stress levels.
Whatever it is, don’t wait until it’s too late to find out.
I got lucky.
I caught it early. I fixed it fast.
But what if I hadn’t checked?
What if I had kept drinking maple syrup out of the bottle for another five years? I don’t want to know the answer to that question.
And neither should you.
Today’s Optimization
XPT, the human performance brand known for its cutting-edge techniques developed by athletes, special ops, and performance scientists, is launching an exciting new fitness event series called Expeditions—and I can’t wait to join the first one in Colorado this June. These 2-day experiences combine XPT’s performance pillars—Breathe, Move, Recover, Fuel, and Connect—with epic outdoor challenges designed to fortify your resilience.
The first event, XPT Crystal Peak, will take place in Breckenridge and features an 11.1-mile hike and scramble along a lesser-known route to some of Colorado’s most breathtaking peaks. On Day 1, we’ll train with XPT coaches in Performance Breathing™ sessions, ice bath and sauna protocols, functional movement workouts, performance mindset seminars, and more. Then, on Day 2, we’ll head into the mountains for an unforgettable adventure.
I participated in one of XPT’s other event formats, and it was truly the time of a lifetime. You won’t want to miss this one!
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Publisher: Eric Hinman
Editor-in-chief: Bobby Ryan