How Bodybuilding Prep Transformed My Mind, Body, and Friendships
Read Time: 5 Minutes
Today at a Glance
In this special edition, I’m reflecting on the last 8 weeks of bodybuilding prep as I hit the 4-week countdown to my competition in San Diego on March 8th. Prep has been one of the most challenging yet eye-opening experiences of my life, and some of the lessons I’ve learned go beyond just diet and training—they apply to every part of life.
Here’s what I’ve got for you today:
I can feel everything now.
I didn't know my brain was so foggy.
Why lunch meetups are the new happy hour.
How setting a goal that scares you can reignite your purpose.
The evolution of friendships when you prioritize self-improvement.
Let’s jump in.
1. The Way You Eat Affects More Than You Think
We all know that certain foods impact our bodies more than others. For some people, dairy is a disaster; others can’t handle gluten. But what about the subtle, everyday effects of the foods we eat—and even how much of them we eat?
One of the biggest takeaways from this prep is just how much specific foods affect my body. Since I’m on a strict regimen, I notice it immediately when I deviate from the plan. High-sodium foods without enough potassium can cause bloating and water retention, leaving my physique looking flat and soft even though my weight hasn’t changed.
I’ve also noticed how much carbs—or the lack of them—affect my mood and energy. If I don’t eat enough to counterbalance my calorie deficit, the tiredness and irritability hit fast and hard.
It’s made me rethink how I fuel myself. I wonder how many of us are walking around feeling “off” and don’t even realize it’s tied to what we’re eating.
Key takeaway:
Pay attention to how food affects your body and mind. It’s not just about weight—it’s about how you feel and perform every day.
2. Taking a Break from Alcohol Changed My Brain
Since I was 17, I can’t remember a time when I went more than two weeks without a drink. I wanted to challenge myself by cutting alcohol completely during this prep, and the results have been incredible.
I didn’t realize how much fog I’d been living in. Without alcohol, I feel more mentally sharp, focused, and patient. My memory has improved, and I’m less reactionary in conversations. I take my time to think before I respond. It’s like my brain has been reset.
I’m not saying I’ll never drink again, but this has been a powerful reminder of how much substances can subtly affect our mental clarity.
Key takeaway:
If you’re feeling foggy or unfocused, try cutting alcohol for a few weeks. You might be surprised by the mental clarity that returns.
3. Lunch is the New Happy Hour
Socializing during prep has been tricky. I’m not going out for drinks or late-night events, so I’ve shifted my focus to lunch meetups—and honestly, it’s been one of the best decisions.
Lunch is underrated. It’s a low-key, one-on-one way to catch up with people without the pressure of nightlife distractions. No one seems to do it anymore, and I really don’t know why. It gives you something to look forward to in your workday. Plus, you’re more likely to pick a healthier restaurant and not order drinks during work hours. It doesn’t drag on or tempt you to make bad decisions—unless you’re at Applebee’s and they’ve got that $1 margarita special.
Instead, you’re having real conversations about life, work, and goals. Through these lunch dates, I’ve learned things about my friends I never knew.
Key takeaway:
Prioritize meaningful catch-ups over casual socializing. Lunch is a great time to deepen your connections while staying on track with your goals.
4. The Power of a Scary Goal
When I started this prep, I wasn’t just looking to compete—I was looking for a challenge to reignite my passion for life. Over the past few years, I’d felt unfulfilled. I wasn’t excited about weightlifting anymore. I didn’t have a passion project that gave me purpose.
Prep changed that. It forced me to show up every day, to push myself beyond my limits. It taught me how to say no to distractions, to stay disciplined, and to focus on what truly matters. Unbeknownst to me, I found new fulfillment—not just in fitness, but in other areas of my life.
My app project, for example, has flourished. I’m more productive and creative than I’ve been in years. Ideas are constantly flowing—business ideas, creative projects, personal growth goals. I have more clarity about my life. I even find myself wanting to go for walks without podcasts or music, just to think.
And I haven't felt proud of myself like this in a long time.
Key takeaway:
Set a goal that scares you. It should push you out of your comfort zone and force you to make intentional decisions. You’ll discover strength and purpose you didn’t know you had.
5. Friendships Will Evolve—For the Better
At first, my friends didn’t know what to make of my new lifestyle. They’d say things like, “Oh, you can still come out with us—just drink non-alcoholic beers or water.” Deep down, I don’t think they believed I’d stick with it. They thought I’d quit and be back to my usual habits in a few weeks.
But after a while, something shifted. They saw that I was serious—and they respected it. Now, instead of pressuring me to go out, they cheer me on. Friends have told me they’re proud of the changes I’m making.
It’s been humbling and inspiring to see the ripple effect. Some of my friends have started going to the gym more, focusing on themselves, and holding each other accountable. I texted my buddy Zach the other day and said, “Dude, I’m proud of us. Considering where we were six months ago to now, we’ve come so far.”
Six months ago, we were up until 3 or 4 a.m. every single weekend, drinking, talking about nothing, and waking up the next day feeling like shit. Now, we’re both on our fitness grind. Zach’s lost 60 pounds, I’m deep into prep, and we’re both making moves in our careers. We’ve been spending more time on things that actually bring us joy, and the best part is—we feel good about ourselves. It’s crazy to look back and see how far we’ve come in such a short time.
Key takeaway:
The right friends will support your growth—even if they don’t fully understand it at first. Surround yourself with people who push you to be better.
Reflection Question
What’s one challenge you could take on to push yourself mentally, physically, or emotionally?
Are you paying attention to how your habits—like food or alcohol—affect your body and mind?
How are your relationships evolving as you commit to self-improvement?
Parting Thought: Embrace the Challenge
We often think of challenges as obstacles. But sometimes, the hardest goals are the ones that give us the most growth, clarity, and fulfillment. Whether it’s a physical challenge, a career move, or a creative project, don’t be afraid to commit to something big. You might surprise yourself.
Stay curious, stay bold, and keep chasing the dream.
– Quest