Heart disease is the leading cause of death.

But it’s insulin resistance that causes heart disease, strokes, cancers and other inflammatory conditions

Since your doctor won’t help you avoid it, here are 43 sentences that will: 1) Insulin resistance occurs due to poor metabolic health.

2) When you eat, your pancreas naturally releases insulin to absorb the sugar out of your bloodstream into the muscle, fat and liver cells.

Feeling overwhelmed by food advice? Keto, low-fat, fasting, macros—yeah, it’s a mess.

And Big Food? They’re thriving on your confusion. Let’s cut through the noise.

Here are 20 no-BS nutrition tips that’ll help you eat smarter, feel better, and take control of your health—starting today: 1) Heart disease wasn't a serious issue until the past several decades, yet red meat and eggs which have been eaten for thousands of years have become the scapegoat for what processed foods and insulin resistance have done.

Excess weight isn’t just about how you look—it’s about what’s happening inside.

Long before symptoms show up, it’s quietly damaging nearly every system in your body.

Here’s what that extra weight is really doing to you: Joint Damage
Every extra pound adds pressure to your joints—especially your knees and hips.

For each pound of excess weight, your knees experience an additional force of roughly 4 pounds of pressure.

Result? Pain, inflammation, and early arthritis.

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.

Single-leg exercises are for EVERYONE—no exceptions.

They make you a faster, more durable runner, a more athletic weight lifter and keep you injury-free as you age.

Here’s why you need them and some great exercises to get started: Fix Asymmetries Before They Become a Problem

We all have a dominant side, and training both legs together hides imbalances.

Over time, this leads to compensations and poor movement patterns. Single-leg exercises expose and correct these differences preventing injury.

Seed oils are at the center of the nutrition debate. Some claim they’re harmless, others say they’re toxic.

But to understand the truth, you need to go back to the beginning—to Crisco, Procter & Gamble, and the manipulation of the American Heart Association.

Here's the story: The Birth of Crisco (1911)

Before seed oils, people cooked with butter, lard, and tallow. All natural, stable fats humans had used for centuries.

Then came Procter & Gamble, a company looking for a cheap alternative to animal fat. Their solution? Hydrogenated cottonseed oil.

Your back hurts because of poor posture, a weak core, and inactive glutes.

Sitting all day takes a toll, but you can fix it.

Here are 10 exercises you can do in 10 minutes to build a stronger, pain-free back: 1) Cobra/ Prone Press Up

This is a great exercise to reset the spine after a lot of sitting.

You want to keep your hips and legs in contact with the ground while pressing through the mid-back.

You shouldn't feel pain, but if you do, stick to the cobra instead of the press-up.

Most people think of alcohol as harmless or even “healthy in moderation.”

But the truth is, alcohol disrupts nearly every system in your body - especially your metabolism, fat storage, and cravings.

Here’s exactly how alcohol is sabotaging your health: Alcohol pauses your metabolism.

Your body sees alcohol as a toxin and prioritizes breaking it down over everything else.

Instead of burning fat or processing nutrients, your liver stops what it’s doing to clear out the alcohol first. This brings your metabolism to a standstill.

You’ve heard that fat and cholesterol are bad for you. That eating eggs, butter, and red meat will clog your arteries.

But what if I told you this belief was built on one man's manipulated data and bad science?

Here's the truth: Much of this fear can be traced back to Ancel Keys, a scientist obsessed with heart disease.

He was determined to prove that saturated fat and cholesterol were to blame, even when the evidence didn’t fully support it.

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