Let This Summer Be a Season of Separation

Hey Team!

I don’t know about you, but once Canada Day and the Fourth of July pass, it feels like summer mode gets switched on.

This is my first full summer living in Tofino… and it’s a vibe. Think Fort Lauderdale meets small-town surf town. Beaches packed. Cell service jammed. Some long-time locals get agitated by the influx—but I’m the opposite.

I love seeing people in their happy place. Surfing for the first time. Laughing with their kids. Fully present. We only get a few months like this. Why not embrace it while it’s here?

This Week’s Shift

Summer vacations are meant to recharge us. They bring connection, joy, and a break from the grind. But they also shake up routine. More food, more drinks, less structure… and then September sneaks up fast.

After years of training alongside—and mentoring—athletes and ambitious leaders, I see it every year: people go all-in on summer, then feel behind by fall. A few extra pounds. Not as rested as they hoped. Thrust back into stress mode with less momentum.

It doesn’t have to be that way.

You can enjoy all the good stuff and still return stronger. Here are five small adjustments I use myself—and coach others on—that make a big difference:

Pick your indulgence. If you're having dessert and drinks, pause. Choose one. You’ll still enjoy yourself—and you’ll avoid the energy drain that comes from stacking both.

Front-load your protein. Start your day with a high-protein meal. It’s the most satiating macronutrient, and helps curb snacking later on. I eat four eggs with avocado mid-morning—every day. If you usually have two eggs, try three or four. If you’re away more than a few days, bring a protein supplement.

Move with your environment. Forget your normal gym routine. Walk, run, hike, explore. Let the location guide your movement. On vacation, I swap weights for beach runs or long hikes—and I go longer than usual. Why rush?

Time your drinks. Alcohol before bed tanks your sleep. So flip it: have your drinks earlier in the day, and cut it off by dinner. Bonus: order the “skinny” version—no syrup or added sugar. You’ll sleep better, keep the calories lower, and recover faster.

Water everywhere. Bring a reusable bottle with you. Dehydration often feels like fatigue or hunger. Add electrolytes like LMNT or our Opscotch EAAs to help your body stay energized and hydrated in the heat.

These subtle habits don’t require perfection—just a little intention. Even two or three of them will help protect the progress you’ve worked hard to earn.

Let this summer be a season of separation—not setback.

Tested This Week

This week, I was out almost every night. Dinner on patios. Long sunsets. Living like I was on vacation—even in my hometown.

It felt great… but I pushed my bedtime 1 to 1.5 hours later than usual. I expected it to wreck my recovery.

Instead of crashing straight into bed, I made one simple shift: I listened to a meditation or manifestation audio while winding down. Anchoring myself in gratitude helped me relax—without forcing sleep.

And the result? I woke up with a green recovery score on my WHOOP every morning. I had better than normal sleep performance scores. I even slept in until 6:30am (very rare for me). Most importantly, I felt rested.

If you’re feeling stressed, scattered, or overstimulated—on vacation or at home—try falling asleep to a meditation. Sometimes, it’s the simplest shift that creates the deepest reset.

Quick Reminders Before You Start:

I’m a big fan of Elena Brower’s meditations. I keep a handful downloaded on my phone at all times.

Heading out on a summer trip? Our Dark Chocolate Beef Protein will be back in stock next week—perfect to take on the road.

Let’s not let summer set us back. Let it set us apart.

Here’s to staying present, choosing intention, and still making room to play.

Catch you on the Start Line,
— Matty