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This is a hard time of year for me. I just dropped my kids off + I won't see them for almost two weeks. This is bc I made a terrible uninformed decision when I got divorced. I just wanted the pain to stop so I agreed to a bad schedule. Men going thru divorce: GET A LAWYER.

The face of American Public Health.

Guys - arrange your life so that you can eat some Halloween candy with your kids.

Lets go. 21 mile long run. Peak training week for Marine Corps Marathon. Dress rehearsal.

David Frum triggers me because I used to think he was credible. Think about the next time you’re triggered by something. It’s usually a reflection on you and not the triggerer.

You thank god for the 28th and pray you’ll hear the 29th

I decided 2024 was to be the year of vo2 max maxing. After years of lifting big to get big I turned my attention to longevity. I decided running was to be it. At first I could barely get through one mile. My legs hurt so bad. I started small and added slowly. At year end I’m ripping 8-10 miles at a time, 25 miles a week, and I feel better than I have in a long time. Even my arthritic knees feel better! Why? My overall inflammation is lower. I’m leaner. I’m smaller. (6’4 240 13-14% BF). And I have confidence in my legs to run down hill, sprint, and jump in ways I haven’t seen since I was much younger. My goal is a 50 v02max by age 50 which is in 14 months. I will run a half marathon and a full marathon in 2025. I will continue to get smaller and leaner with a goal of 6’4 230 and 10%. I will run a sub 4 marathon. I will add years to my life and reduce my chance of dying from all causes. And I will continue to lift. Just did 10x425 rack pulls yesterday. I’m still big. I’m still strong. Running has brought me new joy, new vitality, and a longer healthier life to add to an already strong body. I hope this journey inspires a few others to join me. You too can Add years to your life. Improve your mental and emotional resilience. Sharpen your mind. Convene with nature. Prevent disease. Be there for your family. Start today. Start now.

This photo always makes me laugh. People use it to say that running distance makes you look like the guy on the left. And that doing sprints makes you look like the guy on the right. When in reality both dudes do a ton of running. At the highest levels of any sport your body gives you the edge rather than the sport shaping your body. Long distance runners at the highest level look similar bc excess upper body strength is a total disadvantage whereas for sprinters it matters much much less and total power makes a real difference. Remember playing Basketball doesn’t make you taller. Same thing applies here. Rather you play basketball because you’re taller already. Get it now?

Everything in my life is optimized around becoming able to run 7:15 mile/min pace for 26.2 miles in 11 months and 2 weeks.

A 58 year old man I know just died suddenly. He was an investment banker and had just retired to "focus on his health." He signed up for our services at Rebel less than a week ago. In our initial consult he told me that he was on a statin, BP meds, and his CAC revealed calcification. He looked fit. He told me about his zone 2 and his diet and how much he loved to ski. But he knew he had to and could do more. He told me he knew he should be doing intervals to get his heart rate up, but he didn't do it. And that he liked to drink too much wine. and that he'd be been putting off really fixing everything. So he joined us to get the metabolic health care he had needed all along. He was a patient at a "world famous" healthcare facility whose lawyers will email me if I mention their name. They didn't help him. So Rebel was his choice. But then he died just a few days after signing up. I'm sending this message because we all need to STOP PUTTING OFF OUR HEALTH. We need to get the best advice and guidance and do all the things we have to do in order to SURVIVE. Don't like vo2max work? Tough!! DO IT. Don't want to quit drinking all that wine? Do you love your kids?? DO IT. Think there is going to be a tomorrow? You know what? THERE MIGHT NOT BE. My heart goes out to this man's wife and family. He had just retired at 58 and they thought they were finally getting their husband and father full time. But for them, it was too late. Please don't let it be too late for you too. Here are the 7 pillars to longevity. You can do these on your own. Please do them. - get and stay lean - lift and get strong - run and move a lot - sleep like a baby - eat the right food - build community - have meaning Get your bloodwork done. Do your scans. And most of all: DON'T WAIT.

I’m 6’4” 240 and 49 yo. I run a 3:30 800m, and a 90 min 15k. I can deadlift 500 lbs and squat 400. I can single arm press 100 lbs overhead. I’m not elite and anything I do. But taken together? I’m one in a million. Good enough for me

How many days do you have left?

Lifetime achievement unlocked.

The face of American Public Health.

This is a hard time of year for me. I just dropped my kids off + I won't see them for almost two weeks. This is bc I made a terrible uninformed decision when I got divorced. I just wanted the pain to stop so I agreed to a bad schedule. Men going thru divorce: GET A LAWYER.

This is such fake news. If a person consumes the recommended daily allowance of calories and follows the food pyramid they will be healthy. Period full stop end of sentence. Maturing is realizing the food pyramid isn’t evil, just not quite as good as it could be.

What is the Rebel Health Alliance? New vid

This photo always makes me laugh. People use it to say that running distance makes you look like the guy on the left. And that doing sprints makes you look like the guy on the right. When in reality both dudes do a ton of running. At the highest levels of any sport your body gives you the edge rather than the sport shaping your body. Long distance runners at the highest level look similar bc excess upper body strength is a total disadvantage whereas for sprinters it matters much much less and total power makes a real difference. Remember playing Basketball doesn’t make you taller. Same thing applies here. Rather you play basketball because you’re taller already. Get it now?

What’s the 500 lb deadlift equivalent of long distance running? As in good enough to be better than 99.9% of the population but laughably far away from the real pros?

I decided 2024 was to be the year of vo2 max maxing. After years of lifting big to get big I turned my attention to longevity. I decided running was to be it. At first I could barely get through one mile. My legs hurt so bad. I started small and added slowly. At year end I’m ripping 8-10 miles at a time, 25 miles a week, and I feel better than I have in a long time. Even my arthritic knees feel better! Why? My overall inflammation is lower. I’m leaner. I’m smaller. (6’4 240 13-14% BF). And I have confidence in my legs to run down hill, sprint, and jump in ways I haven’t seen since I was much younger. My goal is a 50 v02max by age 50 which is in 14 months. I will run a half marathon and a full marathon in 2025. I will continue to get smaller and leaner with a goal of 6’4 230 and 10%. I will run a sub 4 marathon. I will add years to my life and reduce my chance of dying from all causes. And I will continue to lift. Just did 10x425 rack pulls yesterday. I’m still big. I’m still strong. Running has brought me new joy, new vitality, and a longer healthier life to add to an already strong body. I hope this journey inspires a few others to join me. You too can Add years to your life. Improve your mental and emotional resilience. Sharpen your mind. Convene with nature. Prevent disease. Be there for your family. Start today. Start now.

Full update coming later. Time for Guinness!!

Guys - arrange your life so that you can eat some Halloween candy with your kids.

David Frum triggers me because I used to think he was credible. Think about the next time you’re triggered by something. It’s usually a reflection on you and not the triggerer.

Once you’ve reached 405/315/225 on the big lifts your life will be better if you become endurance oriented.

PROJECT UNREASONABLE UPDATE: I've completed the 2025 Marine Corps Marathon. And we now do indeed have a baseline. And it will make project unreasonable all the more unreasonable! Chip time 5:18. My goals were: 1) have fun, 2) finish, 3) finish strong (negative split). I set out with the 5 hr pace group, with the plan to ride with them until mile 20 and then set out and see what I can do in the last 10 k in an attempt to come in slightly under 5hr. The first 20 miles went almost 100% to plan. The pace group was awesome, we had so much fun, and we hit split after split after split. Then mile 20 happened. My heart did start to go up, but more than anything my respiration went from every 5 steps to every 3 (each right foot was an exhale), and my legs just turned to mush filled with pain. It became obvious that I was spiraling off of the consistent even paced even heart rate and was beginning to fall off a cliff. So I started run / walking. And for the last six miles I just did my best, but admittedly, without a strong WHY, I was just happy to be there, happy to have secured a finish, and happy to be getting across the finish line. I took in about 80-100 g of carbs per hour. I drank 4000 mg sodium and popped another 1g tab. I had 500 mg caffeine over the entire course. I carb loaded like crazy (per RD recommendations) the week before, I tapered per the (Runna) plan. I drank at least 5 liters of water if not more. Not sure what else I could have done to not crash out at mile 20 except be better I guess! I am curious to know if there is a physiological reason behind why my legs just started screaming and my heart started going up and my breathing increased rapidly at that particular moment. You can see there was not a huge amount of drift in my heart rate for most of the race. The first few miles had lots of elevation change (for a road race) but once I settled into the flats I was pretty steady until 17 or 18 and the climb started. There is also the possibility that I AM JUST A WIMP. and once it got HARD I quit. But then I again, I put in 4 hours of really steady work so maybe it’s not that lol. So here it is, my baseline race. I trained 21 weeks with Runna. I maxed at 34 miles in a week. I ran most of my training high zone 2/ low 3. I have no clue what my lactate curve looks like. I started running in Jan of 2024 where I couldn’t even do a mile without quitting. I’ve taken off months in the middle. All in all, I think I’ve made decent progress just winging it. I can’t wait to see what happens when I follow Alan’s plan to the T. I will say one more thing: I was HUMBLED on the race course. This will sound shitty and arrogant, but so so many people passed me / out performed me who didn’t “look” like they should have. Pear shaped old ladies with grey hair were the ones that stood out that most to me lol. Body types of all sorts were out there doing their thing and passing me and I was like damn, I just need to be humble, put my head down, do the work, and be gracious to all. Over all the race was incredible. Yes, it was indeed over sold, over crowded, and absolutely bonkers logistically. 40,000 finishers. The Metro got overloaded and had to shut down for a minute. The course narrowed to 25 feet for long stretches, there were people walking in the middle of road, it was a cluster fuck at water stations. But vibes were sky high, the marines were awesome and I had the time of my life. Can’t wait for more!!

An update on my name: Jack Murphy was my first online pseudonym. I now use this account for real world business. So I’m changing it to my real name. John Goldman. Hi. It’s me.

‘Twas the night before Marine Corps Marathon…. It’s finally here!