Get access to Matt’s Pillars of Health book.

Read the whole book or just the chapters below posted on the web.

• Diabetes – resources on low-carb, keto, fasting
• Speech: Five Actions to Reduce Diabetes Risk 
  • Summary: Watch why I learned to use low-carb, fasting, walking, and strength training to reduce your diabetes risk and why these are my top recommendation for anyone obese or at-risk of diabetes.
• First Multi-Day Fast
• Eat Less Sugar –Story and Habit
• Eat Clean – Story and Habit
• Eat More Veg – Story and Habit
• Eat More Fat – Story and Habit
• Slow Lift Low-Carb + Fasting – Habit
• Remodel Labeling Foods Good or Bad – Habit
• Speech: Eat More Fruit, Vegetables, and Fat
  • Summary: Fat does not make you fat.  More carbs require more insulin, which can promote fat storage in excess. Vegetables and fruits are harder to overeat than sugars, starches, and grains.

• Random Workout Generator
• Bodyweight Exercises – Story and Habit
• Mobility
  • Story and Desk Worker or Traveler Habit
  • Walking or Waiting in Line Habit
• Walking – Story and Habit
• Burpees to Start Day – Story and Habit
• Sprints – Habit
• Tabata – Story and Habit
• Slow Lifting – Story and Habit
• Drop Sets – Habit
• Maximize Lifetime Results – Post
• Speech: Lessons in Life from a Journey through the Ring
  • Summary: Hear a Rocky-like tale of a young man battling demons and growing his humility, self-awareness, and perseverance through fight training.

• Anchor Events
• Sleep – Story, Habit, and Top Five Tips and Resources
  • Speech: Top Five Sleep Tips
• Physiological State Hacks
  • Speech: Top Three State Hacks
• Meditate – Story and Habit
• Journal – Story and Habit
• Cold Shower – Story and Habit
• Tech Diet – Story and Habit
• Mitigate Lift Complexity – Habit
• Feel Better, Battle Depression – Habit
• Speech: Eyes on the Situation (Depression)
  • Summary: Watch the story of my families inter-generational battle with depression.  This is my most polished speech and best recording.
  • My Depression Story – Post
  • Depression Resources – Post

• Listen Better – Habit
• Read More Deeply – Habit
• Examine Your Information Sources – Habit
• Daily Idea Practice – Story and Habit
• Negative Visualization and Stoicism Resources – Post
• The Craftsman Mindset – Post
• Speech: Create the Space (Listening)
  • Summary: Enjoy an entertaining story on how listening better and creating space for your favorite humans makes the best moments in life possible.  This is a professional-quality recording and one of my best speeches.
• Speech: Dig Deeper
  • Summary: Watch a story inside a story about my friend oversimplifying preexisting conditions and COVID and me oversimplifying diabetes and weight loss.  Recognize assumptions.  Keep an open mind.  It’s okay to be wrong.  Learn to learn.
• Speech: The Mindful Mark of Stoicism
  • Summary: Learn about Stoic habits like practicing misfortune, turning obstacles into opportunities, and seeing the world clearly.

• Public Speaking – Create the Best-Speech-of-Your-Life
• Team Communication with One-Sticky-Note
• Leadership Speech Handout
• Best Self Vision – Story or Exercise
• Daily Habits Visuals – Post
• J-Curve of Habit Change – Post
• ‘Follow Your Passion’ or Practice a Craft? – Post
• Create a Growth Mindset – Habit
• How to Fail with New Year’s Resolutions – Post
• How to Attack a New Goal – Post
• Speech/Workshop – Create an Easy Healthy Habit
  • Summary: Answer a few questions before building a new habit to make it simpler, easier, and automatic.
• Speech – Rise Above
  • Summary – The importance of role models and my story of diabetes, martial arts, introversion, and rising above your circumstances.

• A Story link describes my experience with a specific habit.
• A Habit or Exercise link provides implementation details.
• A Post describes a broader concept, not a specific habit.
• A Speech is a video typically 5-7 minutes long.