My Resting Heart Rate Dropped 9 Beats in 7 Days

In partnership with

STOP. STAND UP. WALK 500 STEPS.

Then come back and finish reading.

If you need to “prepare” to move your body…

you’re already out of alignment.

Athletic Entrepreneurs don’t schedule movement.

We execute it.

The challenge starts the moment this email hits your screen.

THE 7-DAY 5K STEP PROTOCOL

Minimum:

👉 5,000 steps per day.

👉 7 straight days.

👉 No missed days.

Miss one?

Reset.

The baseline:

5,000 × 7 = 35,000 steps.

That’s not extreme.

That’s operational competence.

Log This Before You Finish Reading:

Resting heart rate (morning, before caffeine)

Current average steps

Optional: body weight

You’ll log again on Day 7.

No opinions.

No vibes.

Data.

Here’s What Happened When I Ran It Harder.

7 days:

134,953 steps

~69.5 miles

~20K steps per day (~8 miles daily)

Result?

My resting heart rate dropped:

54 → 45.

Nine beats removed.

No cold plunges.

No biohacks.

No performance theater.

Walking.

I also released ~3 pounds.

Not because I starved.

Because I moved.

Your nervous system recalibrates when your body moves daily.

Sedentary entrepreneurship is artificial stress.

Movement neutralizes it.

Entrepreneurs Aren’t Burned Out.

They’re stationary.

You’re pushing high-stakes decisions through a body that hasn’t moved since breakfast.

That creates:

Brain fog

Anxiety you think is “stress”

Emotional spikes

Sloppy decisions

Energy crashes

Then you call it hustle fatigue.

It’s immobility.

6 AI Predictions That Will Redefine CX in 2026

2026 is the inflection point for customer experience.

AI agents are becoming infrastructure — not experiments — and the teams that win will be the ones that design for reliability, scale, and real-world complexity.

This guide breaks down six shifts reshaping CX, from agentic systems to AI operations, and what enterprise leaders need to change now to stay ahead.

Download the Playbook

❄️ “But It’s Cold.”

Good.

The challenge still counts.

If you can stand, you can walk.

Indoor counts.

👉 Walk in place.

👉 Pace your hallway.

👉 Loop your living room.

👉 March beside your desk.

👉 5-minute micro walks every hour.

Yes, it might feel boring.

Discipline isn’t entertainment.

If you’re serious, you’ll walk in a small space.

Weather does not control operators.

Stack These Multipliers (Non-Negotiable)

💧 Water

Half your bodyweight in ounces daily.

180 lbs = 90 oz.

Rule:

Drink before you scroll.

Dehydration spikes heart rate and fogs thinking.

🫁 2-Minute Nervous System Reset (3x Daily)

Box breathing:

Inhale 4

Hold 4

Exhale 4

Hold 4

Morning. Midday. Night.

Lower heart rate.

Clearer focus.

Better sleep.

🚶 Movement Integration Rule

No workout block.

Stack steps into life:

Calls = walk.

After meals = 500 steps.

Between tasks = 5 minutes.

Evening decompression = 10 minutes.

Movement is default mode.

This Is Not a Fitness Challenge.

This is physiological authority.

Weak nervous system = weak business decisions.

Strong body = controlled execution.

You cannot build elite output inside a sedentary shell.

🔥 ACTION REQUIRED

Reply to this email right now with:

I’M IN.

Then include:

Your resting heart rate

Your starting step count

That reply locks accountability.

The challenge starts now.

Not tomorrow.

Not Monday.

Now.

If you had to “prepare,” you’re not ready.

Let’s see who is.