10 things I want my children to see me do every day: 1) Love their mother

Statistics show nothing is more impactful to our kids than a mother and father together in a loving home.

Dads we set the tone.

We must show ours sons how to honor their future wives and give our daughters an example of how they deserve to be treated.

10 Ironmans taught me more about life than my 6 figure degree.

One thing I learned, pain is the ultimate teacher.

Here are the 10 lessons I learned on why you need to choose pain in a world addicted to safety and comfort: 1) Gratitude grows as you become more uncomfortable.

When you expose yourself to daily discomfort it brings a sense of peace.

You can only focus on one step, one rep, one second at a time.

All other distractions disappear. You realize how blessed you truly are.

26 health cheat codes I know at 36 I wish I knew at 26:

1) The most demonized foods, like eggs and meat, are actually the most nutrient-dense foods on the planet. 2) Cut off food 3 hours before bed. Cut off fluids 2 hours before bed. Cut off screens 1 hour before bed. You’ll sleep twice as deep and wake up twice as energized.

12 Costco foods for every busy family to keep you healthy while saving you money.

(Bookmark this for your next trip): 1) Pasture Raised Eggs

Pasture raised eggs are one of the most nutrient dense foods on the planet.

But it's tough for a family to pay $8 a dozen at the local grocer.

Costco's pasture-raised eggs pack a nutrient punch for half the price.

A high-stress life and high-intensity exercise don't work for weight loss.

Here’s why Orange Theory and CrossFit aren't working for you: One CrossFit session or Orange Theory class burns > 500 calories (if their calorie trackers are right).

Seems like a lot, right?

To lose a pound of fat, you need to be in a deficit of 3500 calories.

That’s roughly 7 high-intensity classes.

So why do so many people plateau?

You're running 3x a week and can't seem to lose fat.

Here's why and how to build a system to shred fat, improve your running, and speed up your metabolism: You burn calories in 3 ways:

1) Resting metabolic rate (basic bodily functions to keep you alive)

2) Thermic effect of food (calories burned in digestion)

3) Exercise

These all combine for your total calories burned each day.

10 mindset shifts you need to make if you want to fix your health:

1) You don’t have to drink to have fun. If you need alcohol to enjoy an event, you should think twice about going.

Be social around movement instead of alcohol:

Find a workout partner
Invite friends to go on a hike
Play pickup ball one night/week

An occasional drink won’t hurt, but the nights of 5+ beers has to end.

You take about 22,000 breaths a day.

But breathing incorrectly leads to increased anxiety, chronic pain, and poor posture. 

Here's why you need to breathe properly (and how to do it): The world is a busy and stressful place.

Your breath allows you to manage the chaos but only when used correctly.

The problem is most people are using the wrong muscles to breath creating more tension, anxiety, and pain.

Let's look at the 2 mechanisms for breathing.

Men today are lost.

Out of fear of being “toxic,” we’ve forgotten how to be strong leaders of our families, our communities, and ourselves.

Here are 7 traits men should aspire to exhibit in 2024: 1) Find Purpose

As men, purpose is the driving motivator in our lives.

But many lack one.

Here’s a starting point:

• Serve others
• Pursue a passion
• Contribute to society
• Provide for your family

If you can’t say yours in one sentence, take the time to figure it out.

If I was 20 pounds overweight and had chronic knee pain, here’s exactly what I would do to lose the weight and save my knees: Two pillars are key here:

1) Diet
2) Exercise

Let’s start with the diet:

The traditional family is under siege.

As men, it is our duty to fight for our families.

Here's how you can do that today:

1) Kill the dad bod! 2) Be present with your kids.

3) Love your spouse and make sure your kids see it.

4) Be an active participant in your children’s education.

Big Food companies spent BILLIONS “teaching” you about nutrition.

But 99% of it was a lie.

Here are 12 things about nutrition you need to relearn: 1) Breakfast becomes the LEAST important meal of the day when it consists of:

• Lattes
• Cereals & oatmeals
• Processed bread and bagels

If you’re a breakfast fan, that’s great.

But structure it around protein and healthy fats instead of refined sugar.

A 30 minute bodyweight workout that requires no equipment:

(Bookmark this for your next vacation or travel day): 1) Bulgarian split squat

Get a great workout with zero weight needed. Use a chair or bed to elevate your back leg.

-Move slow and controlled and pause at the bottom
-Torso angle and shin angle should match
-The back leg is just a balance kickstand

Take it close to failure.

Your health is 100% your responsibility.

I've treated 1000's of patients in the clinic.

These are the 19 most common mistakes that limited their health (thread): 1) Looking for a quick fix

There is no such thing as a pill, diet, or infomercial product that can "fix" your health.

The healthcare system supports this model because it makes you a consumer for life.

You either keep buying their band-aid solutions or choose to do the work.

The average man today lacks purpose.

Modern life breeds men who fall victim to cheap dopamine, cheap food, and shallow pleasures.

Here are 7 ways to reject average and take back control of your life: 1) Do Hard Things

Modern life breeds soft minds.

Embracing discomfort separates you from 99% of society.

• Sign up for a race
• Take daily cold showers
• Commit to daily exercise

The only way to develop a tough mind is by doing tough things.

Most people have poor gut health.

And poor gut health leads to:

• Poor mental health
• Chronic inflammation
• Increased risk of disease

Here are 11 simple ways to fix your gut: 1) Eat Fibrous Foods

Fiber is good for your gut for multiple reasons:

A) Adds "bulk" to your stool, helping bowel movements.

B) Acts as a “prebiotic,” serving as food for healthy gut bacteria.

Eat fibrous foods like:

• Fruits
• Nuts and seeds
• Leafy green vegetables

If you can’t lose stubborn belly fat, this is why (thread): First, we need to understand the two types of fat:

Subcutaneous fat, and Visceral fat.

Subcutaneous fat lies beneath your skin, the kind you can pinch with your fingers.

Visceral fat is belly fat found deep within the abdomen, and is far more dangerous.

Here’s why:

9 items that will improve your health without breaking the bank: 1) Creatine

Creatine is the second most researched supplement behind only caffeine.

It has proven benefits in:
-Energy
-Recovery
-Cognition
-Muscle performance
-Lowering risk of Parkinson's and Dementia

Creatine is one of the safest and cheapest supplements

I'm 36.

If I were 18 again, here are the 36 things I'd do differently:

1. Realize college is a scam. 2. Avoid relationships that had no chance of a marriage outcome.
3. Build a habit of writing daily.
4. Prioritize more weight training and less running.

80% of people are insulin resistant.

It's a silent killer...

If you want to learn about the deadly condition you probably already have, read this: Diabetes, heart disease, stroke, and cancer don't just happen overnight.

They are chronic diseases that most often are the result of longterm inflammation.

This inflammation slowly increases over time as a result of worsening insulin resistance.

It doesn't matter if you're 25 or 75, do these 10 exercises for the rest of your life: 1) Sit To Stands

Sit down slowly, aim your butt toward a chair behind you.

Use a dumbbell or vest to add resistance if bodyweight is easy.

This is a great place to start if new to the gym or with a history of knee problems that create pain with traditional squats.