Blog Posts

From the age of 17 to 25, I would get daily headaches. Usually they’d occur later in the day and would linger until waking up the next morning. They felt like a pressure headache with a slight throbbing pain that would become painful with movement such as exercise. Because of this, I got into the habit of exercising earlier in the day before the headaches would appear. But these headaches didn’t seem normal to me and most people I knew didn’t have daily headaches. So, I visited my doctor multiple times to troubleshoot this problem, but nothing really came from it. It seemed like daily headaches would be my new normal until I stumbled upon an obvious solution I should’ve recognized much sooner. Hydration. What I found was that I was almost always dehydrated. I didn’t consume a ton of water and I exercised a fair amount which was the perfect recipe for… Read More

In a few weeks, I’ll be releasing the exact plans I follow for optimal health and happiness. From total body fitness to complete nutrition planning, I’ll be providing everything you need to transform your habits into a sustainable, proactive lifestyle that prevents chronic disease and fosters rejuvenation. This will be your opportunity to put efficient and effective plans in place to live healthier and happier. Science backed approaches with the support you need to succeed. I can’t wait to help you become healthier and happier. Be the first to get notified about your plan for healthier and happier. Sign up now… Read More

Whether it was fitness programs I was provided in high school and college sports, or fitness programs I created myself, they all had common movement patterns. They all contained squats, deadlifts, bench presses, overhead shoulder presses, bicep curls, sit-ups, and many other well-known movement patterns. And because these movement patterns were well-known, commonly taught, and frequently practiced exercises, I figured those were the main exercises if not the only exercises needed to get fit and healthy. But after years of focusing primarily on these exercises, I’ve still had a fair number of injuries, posture misalignments, muscle imbalances and back pain. How could it be that the consistent training routines I was provided and recommended through fitness professionals and coaches weren’t keeping me fit and healthy? How could it be that I was still injury prone… Read More

Back in college when I was on the baseball team, our winter practice schedule had us starting every weekday at 6am. We needed to be there about 15 minutes early to get dressed and warm-up though. And since the baseball gym was a 15-minute outdoor walk from my dorm, it required that I be awake even earlier. Plus, I preferred to shower and grab a bite to eat beforehand which left me waking up around 4:45am each day. This early start time was not something I looked forward to. My circadian rhythm has me naturally waking up around 6:30-7:00am everyday so these 4:45am mornings were not ideal. There was only one way I was getting up that early and making it to baseball on time. By using an alarm clock. Now, I’ve used an alarm clock for nearly my entire life. Every school day, workday or early morning sporting event. If I needed to get up in the morning… Read More

About six years ago I was 22 years old, a year out of college, and had a stable job. I was making enough money to cover my living expenses, make minimum student loan payments, and save a few extra dollars in the bank. Despite owing $90,000 in student loans, I still had this inner urge to consume and spend those few extra dollars I saved each paycheck. At first, I wanted to buy a jet ski. How cool would it be to spend the weekends exploring the outdoor waters? How much fun would it be to jump boat waves and dock my jet ski at waterfront restaurants? And, how nice would it be to always have something to do? Seriously, it sounds amazing. And so, I spent weeks researching jet skis. I spent so much time researching that I knew more about jet skis than most people selling them. But then I took a step back. I took a deep breath. And I visualized exactly what my life… Read More

A few weekends ago, I spent the day observing and following the nutritional habits of the healthiest type 1 diabetic I know. I made and ate every meal he did at the exact time he had scheduled. And what I saw and learned defied many popular beliefs about the nutritional needs of a diabetic. Like that diabetics should avoid carbohydrates because they raise blood sugar levels, right? Well, 62% of his calories consumed turned out to be carbs. He didn’t seem to be avoiding them but searching for them. And diabetics should avoid fruit because the high sugar concentration causes spikes in blood sugar levels, right? Well, he had fruit at every meal, nearly ten servings of fruit for the day, and one breakfast dish containing four servings of fruit alone. He wasn’t avoiding these either. In fact, these high-carb, high-fruit, and plant-based… Read More

Ever since watching Jim Cramer’s TV show Mad Money in high school, I’ve had an interest in investing. He always talked about how to evaluate the stock market, how to tell when it’s a bull vs bear market, and when to buy/sell. This was super interesting to me and when I finally got my first job after college, I opened a Roth IRA (individual retirement account) and started investing. I picked a handful of diversified stocks and bought when Jim indicated it was an appropriate time. This worked well but over the years, as I learned more about investing, I realized there was a better strategy. Instead of stressing about when I should buy or sell stocks, I found a strategy that helped me automate the process and alleviate the stress. And instead of spending hours each month researching the best time to buy and sell, I found an effortless strategy… Read More

In my pursuit of optimal nutrition over the past ten to fifteen years, I’ve experimented with a few different supplements but have never really bought into the hype. I have seen many of my friends tout protein, multivitamins, and fish oil. And I’ve seen advertisements and media covering mega dosing vitamins, minerals, and antioxidants. For the most part, I ignored my friends’ supplement routines and the media advertisements. Until now, when I decided to take a deep dive into supplements and explore if any supplements were worth taking. Here’s what I found. According to a study in 2019, Theoretical Food and Nutrient Composition of Whole-Food Plant-Based and Vegan Diets Compared to Current Dietary Recommendations, almost all vitamins and minerals can be consumed by eating a variety of plant-based whole foods like vegetables, fruits… Read More

This month, I’ve been reading a book called Eat For Life by Dr. Joel Fuhrman. This book covers his nutrient-rich program for longevity, disease reversal and sustained weight loss that revolves around a whole foods plant-based diet. While reading this book, I came across a fascinating chart that Dr. Fuhrman had developed. This chart listed over 150 different foods and assigned them a Nutrient IQ score. What is a Nutrient IQ score? Apparently, it’s a score that resembles the amount of nutrients within a food based upon serving size. For example, a nutrient-dense food like a 1/4 cup of Red Pepper receives a score of 60 while a nutrient-lacking food like 2oz of Cheese receives a 2. This scoring system piqued my interest as it’s meant to help track the quality of one’s diet. And since I’m continually looking to improve my nutrition, I took this opportunity… Read More

Two months ago, I wrote a post describing how I planned to Thrive Through A Pandemic and Recession. Despite all the uncertainty and fear that came with the coronavirus spreading throughout the world, and the anxiety that came with the economy shutting down throughout the United States, I felt it was possible to look at this situation as an opportunity for growth. As hard as that may seem in such a difficult time, I’ve done my best to embody that mindset over the past couple months. During that time, I’ve been able to progress in a number of areas but struggled with one in particular. In this post, I’ll detail how I’ve spent my time during the pandemic in an effort to grow and thrive. In the fitness space, the first thing I focused on during the pandemic was to create a full-body fitness program which doesn’t require weights, resistance bands or equipment since gyms… Read More