DISPATCH #002

2-Minute Tuesday

Hello dear friend,

When’s the last time you were proud of yourself?
Like, actually proud.
Not relieved. Not just “glad that’s over.” But proud.
Like you earned something. Like you showed up the way you want to be.

Sometimes, if that feeling’s been missing, it’s because you’re too hard on yourself.
But sometimes, it’s because you haven’t given yourself a chance to be impressed.
It can be both. Usually is.

Self-love and self-growth aren’t opposites.
You don’t need to hate who you are to want to grow.
And you don’t need to stop growing to love who you are.
Contentment ≠ complacency.

You’re allowed to want more.
Just don’t forget to notice when you’re already doing it.

Still working on this too.

Recipe

If you’re anything like me, you skip breakfast.
Not intentionally. Just… consistently.

ALSO, if you’re prone to a little (or a lot of) rumination or catastrophizing (i.e. some good ol' fashioned neuroticism), then starting the day with some healthy fats can really help. It keeps things steady. Keeps you burning without burning out.

The Haviland Slice of Grains in this video have been hella dope (fr fr on god) this week.
Just dense little fat bricks of nuts (and nut adjacent things) that hold me over through my second (…third) coffee or Monster.
(PSA: if you haven’t had a Monster Rehab, do yourself a favour and try one. But also, if you’re caffeine-sensitive, it might end your bloodline.)

Anyway, great video if you want 3 stupid-simple meal prep ideas.
Highly recommend.

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Click before you order Uber Eats again.

Thing I Learned

Want to improve flexibility?

Good news! You don't need to release all that no longer serves you 🙏🧘, you just need the formula below!
The preponderance of research shows that benefits max out at around 5–10 minutes per week per muscle group, and there’s no added bonus from holding stretches longer than 30 seconds.

So here’s the formula:
🕒 Hold each a gentle and controlled stretch at a 3-4/10 intensity for 30 seconds
🔁 Do 2-3 sets, rest 1-2min
📆 Do that 5-6x per week

That’s it. Simple, repeatable, and evidence-based. Flexibility training doesn’t have to be a whole event, just a consistent habit.

Quote That Stuck With Me

Try not to get caught up in expectation, so you can see what's actually there.

Max Love,​
​EB

Not enjoying? No hard feelings.
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