What you remove matters as much as what you add
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Welcome to Rewire | Reboot, a weekly newsletter where I share reflections from my ongoing personal growth journey and provide tested ideas, frameworks, tools and practices to help you create the life you want.
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Mindset - Idea I'm Exploring
What’s holding you back that you can eliminate?
When we think about self-improvement and personal growth we almost always default to addition. Adding new skills, habits, routines or “hacks”. The definition of growth literally refers to the increasing of something - size, number, complexity.
But what if the most meaningful improvements in your life come not from adding more, but from subtracting - removing what no longer serves you?
Subtraction is an overlooked lever for progress - something people do systematically.
We tend to add complexity even when removing things could solve a problem faster. Adding feels productive at first, but more ‘things’ can create overloaded daily routines, higher stress, more clutter and an increased likelihood of failure to do it all. When everything matters, nothing does.
Simplifying by deliberately eliminating creates more space for consistency and focus. Subtraction is the faster path to progress.
Ask yourself: What could I eliminate that would make my life better?
What habits, behaviours, obligations or people are draining your time, energy, health or capacity?
A few examples:
- Alcohol - for many it provides some short-term benefits and is enjoyable in social settings, but it takes a bigger toll than most people realize, especially when you overindulge or use it too frequently. It significantly degrades sleep quality, impairs fat metabolism and negatively affects mood, energy levels and recovery. It increases inflammation in the body and adds a lot of useless calories (7 calories per gram). You’d be surprised at the impact that abstaining for even 30 days can do.
- Screen time - consider the amount of time you spend on social media platforms, phone apps, streaming services and other online time suckers. If you reduced the amount of time spent on these things by even just one hour, what could you do with those extra 7 hours per week?
- Clutter in the home or workspace - the things that pile up that you don’t use and wouldn’t miss that take up mental space. Or the more ‘toys’ and things you accumulate that require maintenance or break down and need repairs that not only cost money, but take up mental surface area. How much freer would it feel to have less stuff to deal with?
- Meetings - how much time and energy could be saved weekly by reducing the number of meetings you’re in that you don’t need to be, that don’t have a clear agenda or purpose or that can be replaced with a memo or written update?
- Toxic relationships - with people who are a bad influence or drain your energy and drag you down that you’d be better off cutting out of your life. What would removing the negativity of one toxic relationship do for your mental well being?
"Your next level is hiding behind what you need to let go."
Identify something that’s holding you back and remove it. If removing it completely feels too hard to get started, begin by reducing it.
Body - Health & Longevity
Prioritize Protein, Slash Sugar
Let’s take a look at one addition and one subtraction that can have a powerful positive impact on your nutrition.
Addition: More protein
Subtraction: Less sugar
The topic of nutrition deserves a very thorough deep dive. For today, I’m just hitting some key highlights on two of the most important concepts.
Protein
Most people are not consuming nearly enough protein. Adding protein can have a monumental positive impact on an individual who is not consuming enough. I’ve been harping on this for 30 years going back to the days of competition and coaching people on nutrition. I’m encouraged by the recent push from prominent medical professionals in the longevity space who are advocating for an overhaul of the Recommended Dietary Allowance (RDA) guidelines (more below).
Why protein matters:
-
Adequate protein supports
- Muscle mass & strength (the strongest predictor of healthy aging)
- Satiety and appetite regulation
- Improved glucose metabolism and insulin sensitivity
- Recovery from training and daily stressors
- Protein (4 cals/gram) is the only macronutrient we cannot store (as free form amino acids). Calories from carbohydrates (4 cals/gram - in the form of glucose), fat (9 cals/gram) and arguably the fourth macronutrient, alcohol (7 cals/gram) are all easily stored by the body as excess energy. When protein intake is insufficient the body pulls amino acids from skeletal muscle, which can accelerate muscle loss.
- Protein has a thermogenic effect meaning you burn more calories by consuming it compared to other macronutrients. You burn 20 to 30 percent of protein calories just by digesting it. Compared to 5 to 10 percent for carbs and up to 3 percent for fat.
- Aging and inactivity leads to anabolic resistance (blunted stimulation of muscle protein synthesis) and, therefore, increased protein needs. Older or sedentary adults require higher per-meal doses to stimulate muscle protein synthesis than younger or more active adults.
How much protein?
- The current RDA (0.8 g/kg/day) is a bare minimum to avoid total deficiency, not a target for optimal health. Think of it as the floor.
- Modern research shows most adults need 1.2–1.6 g/kg/day to maintain muscle and metabolic health.
- For physically active individuals or anyone aiming to reduce fat while preserving muscle, 1.6–2.2 g/kg/day is more effective.
- I aim for 2.2 g/kg/day (1g/lb/day). When I was competing as a bodybuilder, that target was 3.3 g/kg/day (1.5 g/lb/day) or more.
- It’s important to note that the g/kg/day should be based on lean mass. That is to say, for example, that someone who is obese should not calculate protein requirements on their current weight, but rather their target healthy weight.
- Also note that, despite the myth, there is no evidence that consuming high levels of protein is harmful.
Breaking it down per meal:
There have been numerous claims over the years that the body can absorb or assimilate only 20-30 grams of protein at one time from one meal with the rest wasted. This myth has been debunked, but it is still a good idea to spread daily protein intake over your meals and snacks in a day. A general per-meal range for the average adult population would be 30-40 grams per meal over 3-5 meals. For younger people, 20-25 grams per meal should be sufficient. But total daily protein is most important. A meal that is 50-100 grams of protein will still get utilized.
Best sources of protein:
- Animal sources: eggs, lean meat, fish, poultry, Greek yogurt, cottage cheese - most complete in terms of essential and non-essential amino acid profiles and best absorbed.
- Plant sources: tofu, tempeh, edamame, legumes - can be combined to be effective but usually require larger total servings to achieve sufficient essential amino acid content.
- Supplements: whey protein isolate is the gold standard for protein powder due to its high bioavailability and absorption for those who don't have issues with dairy (whey is derived from milk). There are various blended plant source proteins that work well also. Useful for convenience, travel, when appetite is low or when trying to reduce calories and food intake during fat-loss phases.
Sugar
On the other end of the spectrum from inadequate protein intake, most people consume too many carbohydrates and in particular sugar.
Why subtracting sugar matters:
-
Excess sugar, refined carbs, and ultra-processed foods are strongly linked to:
- Poor metabolic health
- Increased hunger and dysregulated appetite
- Insulin resistance, which can lead to diabetes
- Accelerated fat gain
- Higher levels of inflammation
- These foods displace nutrient-dense meals making it harder to hit adequate protein levels
Target these subtractions:
-
Liquid calories - stop drinking your calories. This is the easiest place to start.
- Soft drinks/soda - one 12oz can often contains up to 39 grams of sugar. Switch to sparkling water or artificially sweetened alternatives (in limited quantities).
- Specialty coffees - Flavoured lattes and fancy frappuccinos can be loaded with sugar and excess calories. Switch to plain coffee, lattes, cappuccinos.
- Fruit juices - perceived as healthy with naturally occurring sugars, but natural sugar is no different than refined sugar in how it acts in the body and fruit juice is concentrated sugar. Eat fruit instead and get the fiber and satiety from it (in limited quantities).
- Dessert foods - a more obvious one. Limited pies, cakes, cookies, ice cream and other desserts
- “Healthy” snacks - less obvious are the refined and ultra-processed snack foods that are often labeled or perceived as healthy. Flavoured yogurt, muffins, cereals and cereal bars, granola and granola bars, crackers and chips. Even many protein bars are candy disguised as something healthy due to their protein content.
Reducing these foods naturally makes room for higher-quality protein sources, whole foods, and balanced meals.
The Powerful Combination of Adding Protein and Subtracting Sugar
This is the simplest, highest-leverage addition/subtraction one-two punch for better nutrition.
- Higher protein improves satiety, reduces cravings, stabilizes blood sugar and increases thermogenesis.
- Removing sugar reduces calories, improves hunger signaling and reduces blood sugar swings
- Combined, these two actions can improve body composition, increase strength, boost insulin sensitivity, support sustained energy and reduce risk of metabolic disease
Some final takeaways:
- Increasing protein intake has numerous benefits, one of which is it can make it easier to reduce sugar intake and avoid ultra-processed foods - eat more protein, eat less junk.
-
How I approach meal and snack planning to prioritize protein and minimize carbohydrates - what works for me, but not necessarily for everyone:
- Identify the protein source(s) first and ensure I get at least 25g total protein, but ideally 50g+
- Next, I choose a healthy fat source unless the protein source contains sufficient fat (whole eggs, red meat, fatty fish), which further promotes satiety and blood sugar stabilization
- I might round out a meal with vegetables or a small serving of fruit for additional fiber and micronutrients
- I typically view carbohydrates as generally unnecessary and tend to avoid them unless I am intentionally, strategically incorporating them for athletic performance or recovery. Or unless I just want to enjoy them periodically.
- Stop drinking your calories - eliminating sugary drinks is the fastest way to reduce sugar intake.
- Weight loss tip - For those looking to reduce calories and bodyfat, try replacing one meal with a meal replacement or protein shake with a tablespoon of peanut butter (healthy fat).
Toolkit - Something I'm Doing
Jacked Java
In last week’s newsletter I listed my morning hydration ritual that comes before coffee. Here is how I make my morning coffee, which I drink about 10 minutes or so after finishing my morning hydration drink.
- Large cup of medium roast drip coffee (I’m not into fancy brewing methods)
- 20 grams of collagen protein - bovine (not marine) source (I use Organika)
- ½ - 1 teaspoon of MCT oil from coconut oil
- Organic grass fed 3.8% milk
The ‘why’ behind each ingredient:
1. Collagen protein
- Helps maintain and repair connective tissue
- Easy way to add additional protein (although it’s not a complete protein it adds to your daily total)
- Improves skin elasticity, reduces joint stiffness and promotes healthy hair (I can’t vouch for this one) and nail growth
- Supports gut health
2. Medium-chain triglycerides (MCT) oil from coconut oil
- MCT’s convert rapidly into usable energy and fat slows gastric emptying, which helps with appetite control - especially useful for intermittent fasting or delaying breakfast
- A portion is converted into ketones, which the brain can use for energy, leading some people to report improved mental clarity and focus
- Fat also slows the rate of caffeine absorption into the bloodstream so you get less jitters
3. Organic grass fed 3.8% milk
- The milk is mostly for taste and texture, but this version has a healthier fat profile with better omega-3 to omega-6 ratio and the fat slows digestion and caffeine absorption as noted above
- Adds some additional additional amino acids (milk is a complete protein) and micronutrients
On most days, this is all I consume prior to training. Having the collagen in my system along with vitamin C (taken with morning hydration drink) prior to training provides the building blocks for connective tissue.
Recommended - Listen and Read
More About Protein
Two recent podcasts and two recent articles addressing optimal protein intake among other related topics. Highly recommended if you want to dive deeper.
Dr. Peter Attia - The Drive, Episode #368 with Dr. David Allison, Ph.D ‒ The protein debate: optimal intake, limitations of the RDA, whether high-protein intake is harmful, and how to think about processed foods
Dr. Peter Attia - The Drive, Episode #369 with Dr. Rhonda Patrick, Ph.D ‒ Rethinking protein needs for performance, muscle preservation, and longevity, and the mental and physical benefits of creatine supplementation and sauna use
Dr. Rhonda Patrick - Article - High-Protein Diets
Dr. Peter Attia - Article - Determining optimal protein intake from data, not dogmatism
Inspiration - Quote
"I don’t believe I have the ability to say what is going to work. Rather, I try to eliminate what’s not going to work."
- Naval Ravikant
Weekly Challenge
Eliminate
Identify 1-3 things that are not serving you or are holding you back from being the best version of yourself. Pick one and devise a plan to eliminate it.
Let me know how it goes - just reply to this email.
Reader's Corner
Ask Me Anything
Have a question about something in this issue? An experience you'd like to share? A topic you'd like me to cover or dive deeper into in a future newsletter or article? Reply to this email and let me know.
Reader Feedback
Thanks to everyone who provided feedback on my first issue. I truly appreciate it.
I’m sharing this reader’s message (with permission) because this is the reason I started this pursuit.
From Steve:
You really are an inspiration and this “just get started” issue was a terrific and meaningful read for me.
I have been struggling to rewire and reboot - frankly brilliant approach here for naming your newsletter.
While I have many reasons to rewire and reboot, William and Vanessa being the two biggest, I have struggled to find the strength, making the decision to start over again over the last 7 years.
I think you will be surprised by how many people follow you over time, and I believe others will tell you what I am about to tell you.
It actually felt like my best friend was giving me advice. Thanks for putting yourself out there Kevin.
I am going to do minimum 1 minute plank, 10 pushups, 10 squats each day.
You clearly have been working on this for a long time, and your first newsletter was really impactful for me.
Thanks for including me.
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Until next time,
Kevin
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