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.

At 37, I’ve realized I can't train like I did at 27.

It isn’t just about pushing harder—it’s about training smarter.

Here are 30 game-changing tips to help you build strength, recover faster, and stay injury-free as you crush your goals over 35: 1. Build your plan around the 7 key movements: Horizontal push, horizontal pull, vertical push, vertical pull, squat, hinge, lunge.

2. Start slow and lighter than you think you need. Don’t be so sore that you miss the next week of training.

40 years ago, Big Tobacco giants who got millions hooked on cigarettes secretly took control of your food.

They’ve since made billions manipulating food, rewiring your cravings, and destroying your health.

Here’s how Big Tobacco has been controlling food since the 1980s: The Invasion of Your Food

For decades, tobacco companies like Philip Morris and R.J. Reynolds have had their claws deep in the food industry.

They've used the same manipulative tactics they used to hook people on cigarettes to get you addicted to processed junk.

In my 37 years, I’ve competed in 10 Ironmans and helped over 3500 clients reach their health and fitness goals.

Here's the top 37 health and fitness tips I’ve learned over the years: 1) 5 minutes with the fork can undo hours of work in the gym. Your training starts in the kitchen.

2) Viewing the sunrise and sunset every day is a cheat code for establishing a consistent circadian rhythm and sleep schedule.

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:

Rising healthcare costs are destroying this country and your wallet.

While higher healthcare prices drain families, insurance companies find ways to turn those costs into bigger profits.

Let’s break down how it works and what you can do to save thousands of dollars a year: The higher the price, the higher the premiums.

Insurance companies calculate premiums based on healthcare costs.

When hospitals and providers charge more, insurers justify raising premiums.

This leads to more revenue from customers paying higher rates.

Ever thought blood sugar was just for diabetics?

Think again.

Controlling it is your secret weapon for longevity.

Here's 10 simple ways to stabilize it daily: 1) Avoid Liquid Calories

Drinking sugary drinks is like injecting an IV of sugar into your bloodstream.

And alcohol raises blood sugar as well.

It's best to avoid:

- Soda
- Juices
- Smoothies
- Sweet tea

Stick to water, seltzer, tea, and coffee as much as possible.

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.

Seed Oils are making you fat, depressed, and sick.

Here’s everything you need to know about them (and how to avoid them): First, what are seed oils?

Seed oils are oils that are extracted from the seeds of plants.

Common oils you probably see and use are:

• Corn
• Canola
• Soybean
• Sunflower
• Cottonseed

These are commonly used for cooking, baking, and throughout the food industry.