Train 4, Sleep 7, Walk 8: The Floor Every Working Man Can Hit This Week

Your body is the bill coming due for ten years of work, stress, and self-medication. You can keep paying the minimum. You can keep telling yourself you'll get to it when things slow down. Things are not going to slow down. Or you can take the floor — three numbers any working man can hit this week — and stop pretending the next thing you need is a smarter program. The three numbers Train 4. Four sessions a week. Not five. Not three. Four. Two of them are lifting. One is conditioning. One is whatever keeps you sane — a hike, a swim, a Sunday morning long walk with the dog. Forty minutes each. That is it. Sleep 7. Seven hours, in the bed, lights off, every night. Not "I'll catch up on the weekend." Not "I run on five." Five hours of sleep makes you stupider, fatter, and meaner. Your wife has been telling you this for years. So has every doctor. Walk 8. Eight thousand steps. On the days you don't train. On the days you do train. On the days it rains. Eight thousand is the floor that turns a desk man back into a body. Those three numbers — done for thirty days — will do more for you than any supplement, any program, any podcast. What you have to give up You have to give up the bottle Sunday through Thursday. Two on Friday, two on Saturday, none on a school night. You're not 24. The cortisol hangover the next day costs you everything you were going to do that morning. You have to give up the phone after 8 p.m. The phone, the bottle, and the screen all eat from the same plate — your tomorrow. Put it on the kitchen counter. Walk past it. You have to give up the lie that you need to feel motivated to start. You don't. You need a pair of shoes by the door and a calendar with four boxes on it. Know your numbers Before you do any of this, get blood drawn. Walk into your doctor's office with a one-page sheet and ask for the markers a man over 35 should actually know — testosterone (total and free), fasting glucose, HbA1c, lipid panel, ApoB, hsCRP, ferritin, vitamin D, TSH, and a CBC. If your doctor says "you don't need most of those," you need a different doctor. Most men have never seen their own bloodwork and have no idea what "normal" means for them. That's outsourced. What thirty days looks like Week one — you are sore, irritable, and asleep by 10:15. Week two — you are sleeping through the night for the first time in two years. Week three — your wife notices. Your kids notice. Your jeans notice. Week four — you stop counting and start training. Then you re-audit, and you raise the floor. --- Get the workbook that locks the floor in The Self Workbook is the 14-day plan that takes the man whose body is breaking down at 38 and gives him the rhythm to come back. Train 4, Sleep 7, Walk 8. The 8 p.m. shutdown card for your nightstand. The bloodwork sheet to hand your doctor. The mind audit — what you're consuming and what it's making you become. 40 pages. $19. One-time. Get The Self Workbook →