Hey Reader I got my blood work done yesterday, and I think the blood work trend has gotten a little out of hand. Every optimizer online is testing every couple weeks now. Tracking a hundred plus biomarkers. Chasing perfect numbers. You'd think all that data would make people healthier, and some of it does. But instead I watch people stress over a single lab result while sleeping five hours a night, overworking themselves, and never touching the sun. Somewhere along the way the test became the...
8 days ago • 1 min read
Hey Reader, A few weeks ago I met up with my family in Italy for a week. My parents, my brother and sister, my brother-in-law, my niece and nephew. All of us in one place for the first time in a while. I did one workout the day I landed. Then I looked around and thought, why am I doing this right now? I have my family in front of me and I don't get to see them like this often. So I put it away. The rest of the week was pizza and pasta, laying on the beach, actually being present with the...
16 days ago • 1 min read
Hey Reader, After 20+ years of coaching, here’s the pattern I keep seeing: People don’t fail because they lack information. They fail because they try to fix everything at once. Fat loss. Muscle. Cardio. Sleep. Supplements. Stress. Too many targets. No traction. Getting in great shape doesn’t require more effort. It requires better order. Here are the big levers: 1. Get honest about where you’re at Not emotionally. Objectively. Bodyweight trend. Waist measurement. Monthly photos. Bloodwork...
8 months ago • 1 min read
Hey Reader Your breath is your power Every thought, every emotion, every piece of your energy is shaped by the way you breathe. When your breath is shallow, your life feels rushed. When your breath is deep, your mind becomes calm. That’s why I created this 11-minute Root Breathing Meditation — a potent blend of Breath of Fire and Long Deep Breathing, drawn from Kundalini traditions, to help you reset, recharge, and reconnect to your pranic life force. With the 8-8 energetic portal and...
about 1 year ago • 1 min read
Hey Reader - quick reminder Your mental health matters.And it doesn’t take much. Just 10 minutes a day to reconnect, reset, and get out of your head We’re right in the thick of summer.You might be traveling, chasing the sun, juggling the kids at camp, or just trying to stay cool in the heat.Even in summer, life doesn’t really slow down but that’s exactly why this matters. Kundalini yoga has made a massive difference in my life—and I’ve seen it do the same for others. This 10-minute practice...
about 1 year ago • 1 min read
Hi Friend, I posted a IG video yesterday on nutritional habits that everyone loved & wanted to expand them here for you. If you want to stay lean, focused, and energized—not just temporarily, but for life—it starts with how you eat. Not through crash diets or supplements alone, but through simple, consistent habits backed by real science and proven results. Let me share 9 simple nutrition principles I live by, including what changes to expect and how you can start today: 1. Shop local — fresh...
about 1 year ago • 2 min read
Hey Reader, Memorial Day weekend is here! Time for friends, family, fun, and a well-deserved break. But, I also know many of you want to stay sharp, healthy, and energized. Here are my quick, actionable tips to help you enjoy the festivities without derailing your wellness progress. (I have had this convo about 20 times this week, so I thought I would share with you): 1. Prioritize Protein: Eating protein first with meals helps stimulate the release of satiety hormones like peptide YY,...
over 1 year ago • 1 min read
“The body follows where your habits lead.” Summer is earned in the spring. This is your reminder that the next 60 days can completely change how you look, feel, and operate. In this UltraHuman roundup, I go over five dialed-in principles I coach top performers and busy professionals to implement daily. Because fat loss isn’t just about effort. It’s about structure, timing, and consistency. Let's go! 1. Structure > Willpower: Lock in Your Nutritional Habits Fat loss isn’t about eating...
over 1 year ago • 2 min read
"Health is not valued till sickness comes." A few years ago, I hit a wall. I was training hard for an ultra race. Eating clean. Doing all the “right” things. But I still felt off—fatigued, foggy, unmotivated. Something wasn’t adding up. I finally decided to run a full panel of bloodwork. That one move changed everything. My testosterone levels were way lower than they should’ve been for my age & I also discovered I was living in mold. But this isn’t just about testosterone—or about men. It’s...
over 1 year ago • 2 min read