Exercise has powerful effects on mental health, but it's challenging to determine whether the benefits come from physiological changes or the feeling of self-efficacy that comes with regular exercise.

The experience of discomfort during physical challenges can lead to greater satisfaction and meaning in life.

Engaging in physical exercise not only benefits physical health but also enhances emotional regulation and resilience, making it a vital tool for mental well-being.

The life you want is often on the other side of difficult conversations that you're unprepared to have, and facing them can lead to personal growth. It takes more discipline to take a day off when you're feeling worse, rather than pushing through. I enjoy working out, but I don't enjoy it every single day. I know the long-term results are worth it, and if I skip a workout today, I can't get that time back. Progress is built over time, and just like Rome, it doesn't fall apart in a day, but it can fall apart little by little.

Exercise, even in small amounts, can significantly help manage stress and improve mental health.

Voluntary exercise leads to better health metrics, while forced exercise can have negative effects on health, as demonstrated in animal studies.

Daily self-induced discomforts, like cold showers or exercise, can help push back against the comfort of modern life and promote growth.

It's important to pursue fitness for personal enjoyment rather than solely for external validation.

Sitting for prolonged periods can increase anxiety, making movement essential for mental well-being.