They demonized eggs and told you the cholesterol and fat were bad for your heart.

But it was a lie.

Eggs are one of the most powerful superfoods on the planet.

Here’s why you should be eating them: 1) Nutrient Dense

Eggs are rich in a diverse array of nutrients.

• Protein
• Healthy fats
• Powerful antioxidants
• Vitamins B2, B12, A, D, E, K
• Minerals like iron, selenium, zinc, calcium, potassium

Eggs are Nature's multivitamin.

If I were over 40, juggling a career, family, and the stress of daily life…

Here’s the exact 7-step plan I’d follow to lose 20+ pounds, build strength, and get in the best shape of my life: 1) Put Meals on Autopilot

Take the guesswork out of meals.

• Plan simple high protein meals that fit your lifestyle
• Eat them on a consistent schedule
• Rinse and repeat 80% of the time

Remove the thinking and excessive variety and eating healthy becomes second nature.

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.

My $200,000 doctorate left out huge gaps about longevity, energy, and disease prevention.

Here are 21 health truths I had to learn on my own: 1) Your body is complex, but the solutions are simple: Move. Get sunlight. Eat real food. Sleep well. That’s where true health begins.

The obesity crisis is fueling a fertility crisis for both men and women.

Poor lifestyle choices are wrecking hormones, crushing sperm counts, and making conception harder than ever.

Here’s what’s happening and what you can do to fix it: The Connection Between Obesity & Fertility

Excess body fat isn’t just extra weight—it’s hormonally active.

It disrupts testosterone, estrogen, and insulin, all of which are critical for fertility in both men and women.

Most know high blood pressure is a silent killer.

But few realize its #1 driver—insulin resistance.

Here’s how insulin impacts blood pressure and what you can do to fix it: Meet John. He’s in his 40s, has three kids, and enjoys the occasional burger and beer.

Lately, he’s been eating healthier and even lost 5 lbs. But at his check-up, his doctor tells him:

“Your blood pressure is high. You need medication.”

For decades, salt has been vilified for causing high blood pressure and heart disease.

But what if salt isn't the real problem at all?

Here's the truth behind the salt myth: In the 1970s, studies linked high salt intake with high blood pressure.

The result? Widespread campaigns demonizing salt. But correlation isn’t causation.

In fact, many of these studies didn’t account for the real culprit: chronically high insulin levels.

If I wanted to drop 20+ lbs, get off medications, and take control of my health in 2025 here's exactly what I would do: 1) Master the calorie-to-protein ratio to make better food choices.

Aim for a 10:1 ratio or better to keep your protein sources lean.

Here’s how it looks:

• 100 cal serving = 10g protein or more
• 200 cal serving = 20g protein or more
• 300 cal serving = 30g protein or more

From college track to the Ironman World Championships, I've put my body through hell but stayed injury-free.

The secret? Single leg exercises

Here are my top 5 for strength and injury prevention: 1) Bulgarian Split Squat

This is by far my favorite exercise.

Rest your foot on a pad or towel roll for greater stability and comfort.

Focus on:
- Full range of motion
- Driving through your heel
- Slowly adding weight while maintaining form

Think blood donation is only about helping others? Think again.

Donating blood might just be your secret to a longer life.

Here's the science behind this surprising longevity hack: Iron: Friend or Foe?

Your body needs iron, but too much can wreak havoc—think of it as "rusting" from the inside.

Excess iron accelerates aging, damages cells, and raises the risk of:
• Heart disease
• Diabetes
• Chronic inflammation

Nutrition 101 in just 26 sentences.

The stuff they should have taught you in school: 1) The experts and government health agencies will recommend 50 g protein/day. This will keep you alive but isn't optimal living.

2) You have 2 brains and the one in your gut does more for the one between your ears than you think.

The most sustainable way to lose weight and enhance cardiovascular performance:

It's not biking.
It's not running.
It's not swimming.

It's incline walking.

Here are 7 reasons why you should try it: 1) Low Impact

Incline walking is extremely low impact compared to other forms of cardio.

You can get your cardio while protecting your joints and minimizing stress on your body.

Use the 12, 3, 30 method:

12 - Incline % (may need to work up to this)
3 - Speed in mph
30 - Minutes

The healthcare system wants you dependent so they can charge you thousands of dollars to stay alive.

Here are 7 lifestyle changes you can make to save thousands of dollars and stay out of the system: 1) Cook Your Own Food

The modern diet is a recipe for heart disease, insulin resistance, and diabetes.

To avoid it:

- Limit eating out
- Cook in healthy oils
- Eat real foods

Cooking could be the difference between long-lasting heath or dependency on the system.

7 truths Big Food doesn’t want us to know.

Once you see them, you’ll never look at food the same way: 1) Processed foods can lead to depression.

The fats and oils used in processed foods are “refined.”

This means they’re stripped of fatty acids necessary for memory, mood regulation, and stabilizing blood sugar.

Your heart, hormones, and brain suffer when you eat refined foods.

Visceral Fat is a giant risk factor for heart disease, diabetes, and cancer.

Here’s your 8-step roadmap to lose the visceral fat, fix your health, and save your life: 1. Start Moving

You don’t need to run a marathon. You need to walk.

Walking will burn calories, aid in digestion, and suppress appetite by lowering ghrelin (the hunger hormone).

It’s sustainable, low-effort, has a low-risk profile and can be done almost anywhere.

70% of people report being stressed and anxious.

Your MD wants to hand you a medication that profits Big Pharma but won't fix the REAL problem.

Use these 10 tips to take control of your mental health: 1) Eat a high protein diet.

Protein stabilizes blood sugar. Blood sugar spikes create inflammation and stress hormones that trigger anxiety.

Protein stimulates neurotransmitters that help nerve cells communicate. Better communication + stable sugar= Less anxiety

27 health cheat codes I know at 37 I wish I knew at 27:

1) The most demonized foods, like eggs and meat, are actually the most nutrient-dense foods on the planet. 2) If it comes in a package, 99% of the time, it’s not healthy.

3) Save that cup of coffee until after that first glass of water, some sun in your face, and a few steps. You'll be amazed at how much better that caffeine can be put to use.

Inflammation is a silent killer.

3 in every 5 people die from chronic inflammatory diseases, and an estimated 80% of all human diseases are caused by inflammation.

Here are 7 simple ways to fight inflammation (they just might save your life): 1. Paleo Diet

Processed foods cause inflammation.

Added sugars spike blood sugar and lead to insulin resistance, and excess omega-6 fatty acids lead to chronic inflammation.

Eating a paleo diet (cutting out processed food) for 30 days will give your body the reset it needs.

Over 70% of people are deficient in Vitamin D.

As the days get shorter and colder, you don’t have to feel drained, moody, and always on the verge of getting sick.

Here’s why Vitamin D is a secret weapon this time of year: What is Vitamin D?

Vitamin D is a fat-soluble vitamin crucial for bone health, immune function, mood regulation, and more.

But here's the twist: it’s actually a hormone that your body produces when your skin is exposed to sunlight!

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.

Ever wonder how some people seem to stay strong, energized, and healthy as they age?

The secret isn’t just about lifestyle—it’s about knowing your body’s key signals.

Here are 7 must-know health metrics that can help you unlock your full potential (and why they matter): First, what is a biomarker?

Biomarkers are metrics of key systems in our body that pull back the curtain to help us understand if we are healthy or moving towards disease.

They’re typically tracked via a blood test.

But don't need a doctors approval to get blood work done.