Medicine Redefined 190. Holiday Travel Protocol, Protein Debates, & Planning to Fail
Dec 22, 2025
Darsh and Altamash discuss the importance of consistent health habits over occasional resets, especially during the holiday season. They share tips for maintaining fitness while traveling and adapting workouts to suit busy schedules. The conversation includes nutrition strategies, the protein debate, and the role of mental fitness tests. They advocate for prioritizing maintenance over perfection and encourage listeners to plan for realistic goals. Additionally, they touch on the significance of adjusting training as you age and share exciting updates about upcoming content.
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Reduce Scope, Stick To Schedule
- Reduce the scope of your holiday workouts but keep the schedule to protect habit identity.
- Do short, minimal sessions (5–30 minutes) instead of skipping entirely to maintain consistency.
Prioritize Strength Over Cardio
- Prioritize strength sessions over aerobic work during holidays because strength carries more longevity benefits.
- Skip heavy lower-body sessions if you'll be walking 20–30k steps and focus on maintenance movements.
Do A Year-End Mental Test
- Use mental fitness tests (cold exposure, silent flights, long walks) to build resilience before the year ends.
- Small difficult acts create momentum and make starting next year easier.