7 Ways to Optimize Your Body for Peak Performance

In my years as an athlete, I learned one thing the hard way—your body only performs as well as you take care of it. Whether I was stepping up to the plate in baseball or grinding through intense workouts, everything came down to how well I fueled, moved, and recovered. I realized that if you want to optimize your body, it’s not about quick fixes or gimmicks—it’s about building sustainable habits that keep you strong, energized, and performing at your best.

1. Optimize Your Body with Proper Nutrition

Back when I was training daily, I didn’t think much about what I ate—I just needed fuel. I figured as long as I pushed myself physically, I was doing my job. But over time, I realized that to optimize your body, you have to start with proper nutrition. The food you consume doesn’t just impact your performance—it determines how you feel, recover, and progress.

If you’re doing high-intensity workouts, carbs are essential—your body needs sugar to burn for energy. Without it, your body switches to burning fat for fuel, which can leave you feeling sluggish and drained. You’ll notice the difference in your energy levels when you’re not fueling properly. On the other hand, during low-intensity workouts, you don’t need to load up on carbs. And if anyone ever tells you that "carbs make you fat," they’re wrong. I love carbs. The real cause of weight gain is consuming more calories than you burn, not eating carbs alone.

In today's challenging economy, optimizing your body doesn't have to be expensive. Start by prioritizing whole, nutrient-dense foods—lean proteins, complex carbohydrates, and healthy fats. Eliminate processed items like chips, candy, and sugary drinks that can hinder your progress. To build muscle and maintain leanness, focus on high-quality protein sources such as chicken, eggs, fish, and plant-based options; these are essential for muscle repair and growth. Don't forget healthy fats from avocados, nuts, and olive oil, which support brain function, endurance, and overall health. By making mindful food choices, you can optimize your body effectively and sustainably.

2. Prioritize Hydration Every Single Day

I used to underestimate how much hydration impacted my performance. Dehydration can cause fatigue, headaches, and sluggishness—all things you don’t want when you’re pushing your limits. Water is essential for every function in your body, from muscle recovery to digestion.

Growing up, I rarely cared about drinking water. Trust me, plain water can get old fast. But staying hydrated doesn’t have to mean forcing yourself to drink something bland—there are better ways to keep your body fueled. One simple trick is adding a small amount of sodium to your water, which helps with hydration and electrolyte balance. You can also infuse it with fruits for a refreshing boost.

As an athlete, I grew up on Gatorade and Powerade. But as I got older, I realized that while they serve a purpose, they shouldn’t be an everyday go-to. There are times when you might need one—if you’re hungover, training intensely, or working a physically demanding job—but relying on them daily isn’t the best move.

Energy drinks have taken over as the new go-to for many people. I won’t lie—I fell into that trap too. A few summers ago, I was on an energy drink kick, buying Celsius in bulk because it was popular (and still is). Celsius is marketed as a healthier option, and while it has some benefits, it still comes with risks. I used to drink one every morning to feel “energized,” but after seeing more and more health warnings pop up online, I started rethinking my habit. Eventually, I cut them out.

Celsius contains green tea extract, which is packed with beneficial compounds—but when consumed in excess, it can harm your liver. I see people drinking them like water, not realizing the risks. If you want to optimize your body, be mindful with energy drinks. Limit your intake to no more than two a day, and don’t use them as a replacement for real hydration. Be smart about what you put in your body—don’t let a habit turn into a problem.

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Watch this video that explains the risks of green tea extract and how Celsius can be harmful to your body if you over consume it. [ Watch Here ]

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3. Build Strength Through Resistance Training

When I first started lifting weights, I hated it. Why? Because my legs were sore for what felt like forever—almost a week and a half. My mentality wasn’t there, and I wasn’t ready for the challenge. But once I got to college, my perspective changed. I started seeing strength training as more than just a workout—it was a tool to get stronger and enhance my performance on the field. Now, I view it as a necessity for overall health.

Resistance training isn’t just about building muscle—it boosts metabolism, prevents injuries, and improves mental health. If you want to optimize your body, you don’t have to live in the gym to see results. Training just 3-4 times a week can completely transform your body and performance. Focus on compound movements like squats, deadlifts, and bench presses—they work multiple muscle groups and build functional strength that carries over into everyday life. And no, you don’t need a gym to get results. Bodyweight exercises can be just as effective if you stay consistent and get creative as they become easier.

4. Don’t Sleep on Recovery

In my early years, I believed training harder was the key to everything. But I learned the hard way that rest and recovery are just as important as the work itself. Your muscles don’t grow during training—they grow when you rest. Neglecting recovery only leads to burnout, injuries, and plateaus.

Don’t underestimate sleep. I won’t pretend to be the best example—my sleep habits are still a work in progress—but the truth is, your body repairs itself while you sleep. Skimping on rest only slows your progress. Even naps can make a difference, so take them when you can. LeBron James, for example, is known for prioritizing sleep. He gets to the arena early to put in extra reps, then takes a nap before game time to be fully locked in.

Beyond sleep, active recovery is just as important if you want to optimize your body. Incorporate stretching, mobility work, and low-intensity movement like walking to keep your body mobile and injury-free. Recovery isn’t a sign of weakness—it’s what allows you to come back stronger.

5. Increase Daily Movement Beyond the Gym

It’s easy to think an hour at the gym is enough, but what about the other 23 hours of your day? If you want to optimize your body, focus on daily movement outside of workouts—it plays a huge role in your overall progress.

Walking is one of the most underrated ways to stay active—it’s the simplest and most effective way to burn fat. When I started walking more on my rest days, I noticed a big improvement in my recovery and energy levels. I aim for 5,000 to 10,000 steps a day. Do I hit that goal every day? No, but I make the effort. Small changes add up—take the stairs instead of the elevator (unless it’s more than five floors and you’re carrying groceries), stand up and stretch if you’ve been sitting too long, and make movement a daily habit, not just something you do at the gym.

6. Master Your Mental Game

It all starts with the mind. Adopt the TOP CTRL Mentality and shift your mindset—because if you want to optimize your body, your mind has to lead the way. One thing I learned as an athlete is that mindset determines results. If I stepped up to the plate with doubt, 9 times out of 10, I struck out. But when I stepped up locked in, I performed my best. There’s more to hitting a baseball than just the mind, but I think you know what I mean.

Train your mind just like you train your body. Develop discipline, stay consistent, and push through discomfort. Visualization, breathwork, and goal-setting can help you stay focused and motivated. The body and mind are connected—optimize both.

7. Stay Consistent—Results Take Time

When I decided to go all in on online personal training during the pandemic, I committed to my own weight loss journey to lean out. One of the biggest mistakes I made early on was expecting quick results. At first, the weight dropped fast, but after a few weeks, my body adjusted. The progress slowed, sometimes staying stagnant. But by staying consistent, I trimmed inches off my waistline and built muscle over time.

Progress doesn’t happen overnight. The small daily habits you stick to will compound into real results. If you want to optimize your body, the key is consistency, patience, and staying committed to the process.

There were plenty of days I didn’t feel like training, eating clean, or prioritizing recovery. But showing up anyway made all the difference. If you want to optimize your body, trust the process and stay committed—even when the results aren’t immediate. The work you put in today will pay off in the long run.

*FYI—I wish I still had the before-and-after photos from 2020, but I deleted them after my fitness business failed. At the time, I wanted to erase the past. I’ve had my own self-limiting battles too and still do. I’m human, lol.*

The Bottom Line

Optimizing your body isn’t about perfection—it’s about intention. I’ve made plenty of mistakes (and still do), but each one has helped me grow as an athlete and a person. When you prioritize nutrition, training, recovery, and mindset, you’ll see real progress. Optimize your body, take control, and start now.

 

~ Take CTRL or Be CTRLD ~