Reputation.

What's in Store

1. Quote of the Week

2. Workout of the Week

3. Something We Learned this Week

4. Recommendation of the Week

Quote of the Week

Workout of the Week

My marathon workout for the week.

Something We Learned this Week

Running fasted can encourage your body to enter ketosis more quickly during your run, thereby burning more fat for energy rather than carbohydrates stored as glycogen. This approach can be beneficial for those aiming to improve fat metabolism or lose weight.

On the other hand, eating before you run provides your body with readily available carbohydrate energy, which is more effective and efficient for high-performance and endurance activities. This can lead to better performance during the run, as carbohydrates are a primary energy source for intense exercise.

Ultimately, the choice between running fasted or fueled depends on your training goals. If your goal is fat loss or metabolic flexibility, fasted running might be beneficial. If your goal is to maximize performance and endurance, running fueled is likely the better option.


Rapoport, B. (2010). Metabolic factors limiting performance in marathon runners. Plos
Computational Biology, 6(10), e1000960.
Burke, L. (2007). Nutrition strategies for the marathon: fuel for training and racing.
Sports Medicine, 37(4-5), 344-347.
Stannard, S., Buckley, A., Edge, J., & Thompson, M. (2010). Adaptations to skeletal
muscle with endurance exercise training in the acutely fed versus overnight-fasted
state. Journal of Science & Medicine in Sport, 13(4), 465-469.

Recommendation of the Week

“As they say, reputation inevitably precedes you. If it inspires respect, much of the work is done for you before you even arrive or say a single word. Your success seems destined by your past triumphs.”

Ethan and I often talk about momentum. By building upon small wins in rapid succession, you create a certain inertia. Suddenly, you are running autonomously, and subsequent, bigger, and more ambitious wins come easier. Business Physics.

It’s like starting a fire. You struggle to spark a flame, but once it’s going, it becomes an unstoppable force.

This phenomenon is everywhere. Success in any long-term endeavor is predicated on what came before. The energy it takes to get somewhere does not equal the energy it takes to stay there—it’s much less. At that point, we can either cruise and divert our time and energy elsewhere or double down and continue putting in the same amount of effort, which doubles the results.

Ultimately, it comes down to building that reputation with yourself and others. In a way, it’s an alchemy of self-verification theory, cognitive dissonance, and self-fulfilling prophecy, to physiologically engineer your outcomes.

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