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Longevity. The beginning of a new life chapter for me. Turning 39 and heading towards 40, I had a major realization about the direction of my life and health.   This might come as a surprise, but I had to face some ugly truth.  Thanks to my wife for getting me to read the book Outlive by Peter Attia, not only have I been able to face these truths but, more importantly, take meaningful and purposeful action on them.  In the last part of the book, Peter talks about mental health, and I understand why he placed it in the order that he did for the book.  As you go through the book, it can feel almost overwhelming, even for me, being in the health and fitness space.  But at the end, he basically says, after describing his own struggles with mental health, that you have to make sure you...Read more

Why do Zone 2? When it comes to cardio training, understanding the nuances of different heart rate zones can significantly enhance the effectiveness of your workouts. One such crucial zone is Zone 2 cardio, which is a specific heart rate range known as the sweet spot for endurance training. It is aerobic or base training which is a moderate-intensity workout where your heart rate is elevated to approximately 60-75% of your maximum heart rate. A basic way to identify your Zone 2 heart rate, you first need to calculate your maximum heart rate (MHR), which is typically estimated using the formula: Outside of testing your max heart rate, you can start with the number 220 and subtract your age, then multiply by 60-75% to find your ideal zone 2 starting point. For example,  for a 39-year-old.  Take (220-39) X .60 for the low end and .75 for the high end. ...Read more

Really though, it is mentally integrated from a very young age that being healthy is a good thing. I don’t think anyone would disagree with that, but why? This seems like a dumb question, but when we break it down, it may not be as dumb as we think.  I own two gyms with my brother and this is a question that I ask myself sometimes. Me giving into the bullshit thoughts that can plague my mind, but that is a topic for another day. If I asked you this question, what would be your response? I bet it would take longer for most of you to think of a real reason, other than, “I know it’s what I should do”. So let’s dive into it a little bit. (Not too crazy though, I actually want you to read this) Here are few reasons on why being fit and healthy...Read more

So, as many of you know, I have been learning a lot about inflammation and gut health because of my daughter’s recent diagnosis of Crohn’s.   I have had to look at every variable in our life.  Water is one of them.  When my wife and I decided to have kids, she was adamant about putting in reverse osmosis water at our house.  We did the research and pulled the trigger.  The benefits heavily outweighed any risk.  Well, evaluating my own water consumption, I was drinking most of my water at the gym every and since I have to do everything that Claire has to do, because that is how my family is living.  I looked into putting RO at the gyms.   Made some calls, and the next day, the drinking fountains at both gyms are now supplied with healthy and clean RO water, and I hope you all...Read more

First, I like oatmeal.  But not all oats are created equal.  You will also see some biohacking and longevity guru’s say that oatmeal is poison to your body and it is a peasant, livestock feed, or great depression food, with no health benefits, but to just fill up your belly and make you fat.  To be clear, my approach to nutrition is this.  If God made it for human consumption, I have it on my list of available macronutrients to fuel my life.  If you are curious, the Biblical food laws are laid out in the bible, but it is pretty much a paleo-style model.   Another rule is if a man touches it and made changes to it from its original state, the food automatically gets a yellow or red flag for consumption in my house. Let’s talk oats.  So first, if the oats were heavily processed like instant...Read more

When it comes to our health, we often pay close attention to what we eat and how we feel, but we may not give much thought to what happens in the bathroom. Yes, we’re talking about poop! While it may not be the most glamorous topic, the appearance of your stool can provide valuable insights into your overall health. In this blog post, we’ll delve into the fascinating world of feces and discuss what healthy poop looks like. The Basics of Healthy Poop: Before we get into the nitty-gritty details, let’s start with the basics of what constitutes healthy poop. Healthy poop should have the following characteristics: Brown Color: The ideal color for your poop is various shades of brown. This is due to the presence of bilirubin, a pigment produced during the breakdown of red blood cells. While slight color variations can be normal, poop that is extremely pale...Read more

Exercise is a crucial aspect of human life, one that has been woven into our biology. Physical activity is essential for both our physical and mental health, but many people still do not see the importance of incorporating it into their lives. The reasons for this can vary, but one thing is clear – a sedentary lifestyle leads to a host of problems, both in the short and long term. From many years of being in the training/coaching space, let’s talk about working out at least three days a week and the impacts that it has, looking at both the physiological and psychological benefits of physical activity. First, let us consider the physiological benefits of exercising three times a week. Regular exercise helps to keep our bodies in good physical condition, reducing the risk of developing chronic diseases such as obesity, cardiovascular disease, and type 2 diabetes. The increased physical...Read more