Ryan Gray

A | O - analyze to optimize. Obsessed with Potential.

[Ryan Gray @theryangray]

100 books to unlock your full potential:

1-12

[Ryan Gray @theryangray]

@BioLayne Nice work! Closing in on my all-time numbers as well at 49.

Curious how you think sumo compares to conventional for muscle recruitment and lower back stress. Worth mixing both in?

[Ryan Gray @theryangray]

Yaaaas!!! Looks like Christmas is arriving two years late this year.

Preordered @hubermanlab Protocols in June 2024. Out for delivery today.

Better late than never. Fired up.

[Ryan Gray @theryangray]

@Hybridathlete I dont disagree.

That said, I think there is a lot of value getting people sprawled out and puking on the floor. Especially for those that have never experienced pushing their limits.

Obviously not every workout but every now and then its good for the soul.

[Ryan Gray @theryangray]

@Hybridathlete Only thing that matters at that age is bringing the energy. Be loud and make it fun. Good luck!

[Ryan Gray @theryangray]

@sam_gzstrength Legit. Nice work man. On my list for 2026 as well.

[Ryan Gray @theryangray]

@Hybridathlete Im guessing Zach is speaking to endurance athletes and is spot on.

To your point, most people aren't doing this because they aren’t focused on endurance/z2.

I would guess both groups are guilty of not spending enough time in either z2 or z4/5.

[Ryan Gray @theryangray]

@Hybridathlete Buy a speedo, some chamois butt’r and a couple GUs. Rent/borrow a bike and helmet. The rest will work itself out.

First couple triathlons are all about making dumb mistakes and having stories to tell about them later.

[Ryan Gray @theryangray]

@JoshRainerGold @AJA_Cortes I fought a sinus infection and sore throat for 3 weeks. Threw everything but antibiotics at it. A weekend of binge drinking and boating cleared it right up.

[Ryan Gray @theryangray]

Stack consistency. Start by stacking days together. Then weeks. Then months. One day at a time.

What’s one habit you’re stacking today?

[IET 17 @Inevitably_17]

We need more of THIS !!
When you’re waiting on an answer do as a waiter does and serve

[Ryan Gray @theryangray]

@tim_roozendaal I don’t love any of the options available. I typically resort to a belt clip for longer runs.

[Ryan Gray @theryangray]

If you avoid hard things, hard things will eventually be done to you.

Do hard things.

[Ryan Gray @theryangray]

Vacation observations:

• I have no self-control out of routine - 100% at home, 0% on vacay.

• I really really love sugar. Also, I feel like shit the more I indulge.

• Drinking daily loses luster quickly.

Bottom line: My everyday guardrails & routines are everything.

[Ryan Gray @theryangray]

@MattBeaudreau Love what you guys are doing! Keep up the great work. 🙌

[Ryan Gray @theryangray]

Guilty vacation pleasures so far: pastries, cereal, tropical drinks, PB&Js, shave ice, spam. 🌴🍹😎

I pretty much left my self-control at home.

[Ryan Gray @theryangray]

@dpolehn Haha. You and me both!

[Ryan Gray @theryangray]

@forestmanjohn @zaidkdahhaj Hell yeah! Please include timer. 👏

[Ryan Gray @theryangray]

@Gavel_on_X First thing in the morning, don't give yourself an opportunity to make excuses.

Also, chasing lifting or running PRs/goals helps get you out of bed. Sign up for a race!

[Ryan Gray @theryangray]

Vacay intentions this week (Maui):

• Be present
• Have fun
• Create memories
• Disconnect (work, phone, etc.)
• Reflect
• Recharge
• Maintain fitness (bare min)
• Tan (not burn)

And of course, overindulge—Mai Tais, poke, spam musubi, shave ice, etc. 🌴😎

[Ryan Gray @theryangray]

Life is too short not to overindulge on vacation.