Work Capacity: The Ultimate Health Metric for Longevity and Quality of Life

The world of health and fitness can get complicated. We obsess over fad diets, hacks, and pseudoscience while ignoring the simplest, most objective metric of all: work capacity. Your ability to DO difficult physical tasks isn’t just a measure of performance—it just might be the most direct indicator of your health, longevity, and overall quality of life.

Work Capacity and Longevity: The Inescapable Link

Longevity isn’t just about living longer; it’s about maintaining function for as many years as possible. There’s no prize for dragging out an existence if you’re weak, fragile, and incapable of performing basic human tasks. If you want to know how long you’ll live—and how well—you need to assess your work capacity.

Work capacity measures your ability to generate power across broad time and modal domains. More simply: How much work can you perform in a given period? This isn’t an abstract idea; it’s physiology in action. The higher your work capacity, the more resilient you are against aging, disease, and physical decline. The lower your work capacity, the closer you are to frailty, loss of independence, and ultimately, the grave.

The data doesn’t lie. High-intensity functional movement improves cardiovascular health, increases muscle mass, and enhances insulin sensitivity—each of which is directly correlated with, and more importantly causal in, improved longevity. We’re not talking about arbitrary numbers on a treadmill or some government-recommended step count. We’re talking about the real-world ability to pick up heavy objects, run hard, climb stairs, and move dynamically in a way that keeps you alive longer and more capable while you’re at it.

Work Capacity and Quality of Life

Work capacity not only dictates how long you live, it also dictates how well you live. What’s the point of reaching 80 if you can’t get off the toilet unassisted? Longevity without function is suffering, and work capacity is the antidote.

Think about what makes life enjoyable—playing with your kids (and grandkids), hiking up a mountain, carrying groceries without breaking a sweat, even standing up after sitting for a while without groaning. That’s work capacity in action. The greater your ability to do work, the more doors stay open in life.

Declining work capacity leads to a cascade of problems. First, you avoid physical tasks, then you lose the ability to perform them entirely. The moment you start losing strength, speed, and endurance, your world shrinks. Eventually, you’re not just avoiding hikes—you’re avoiding stairs. You’re not just skipping workouts—you’re skipping life.

Testing Your Work Capacity Annually: A Reality Check

If work capacity is the key to health and longevity, you better measure it regularly. As we’ve mentioned in the last two blog posts, you shouldn’t ignore your body composition or blood work as metrics of health and fitness — so why ignore the single most important metric of physical health?

Here’s a simple, no-BS way to test your work capacity every year:

1. 10-Minute Work Capacity Test

Pick a simple, universally applicable test that spans multiple movement patterns and energy systems. Something like:

• 500m row

• 40 air squats

• 30 push-ups

• 20 box jumps (20” height)

• 10 pull-ups

Complete for time. Compare year over year. If you’re slowing down, you’re not aging—you’re decaying. Stop it.

Scaling Options: If pull-ups are out of reach, start with ring rows or banded pull-ups. If box jumps are painful, substitute jumping to a one inch high plate. The point is to move at high intensity—there’s always a way.

2. Deadlift to Bodyweight Ratio

A strong back is a long life. Can you deadlift 1.5x your body weight? If not, you’re vulnerable. Work on it.

Scaling Options: If heavy barbell lifting is not an option, use kettlebells or sandbags. The goal is to build posterior chain strength safely over time. 

3. 1-Mile Run Time

Many of us hate to run, but that’s no excuse. A slow mile time correlates with early mortality. If you’re slowing down dramatically, you’ve got work to do.

Scaling Options: Row 2000 meters, bike 3 miles, or do sled pushes to test endurance without impact.

4. Max Pull-ups and Push-ups

These aren’t just gymnastic party tricks. They’re critical indicators of upper body strength and endurance. If you can’t do 10 strict pull-ups or 40 push-ups, you’re functionally declining.

Scaling Options: Do ring rows or assisted pull-ups. Push-ups can be scaled to incline variations or knee push-ups. The goal is to progress, not avoid.

5. Sandbag Carry for Distance

Pick up a 100-pound sandbag and walk. See how far you can go before setting it down. Strong, healthy people carry heavy things. Frail, unhealthy people don’t.

Scaling Options: Use a lighter sandbag or farmer’s carry with dumbbells. Load matters, but so does consistency.

The Takeaway: Train for Life

None of this is complicated. None of it requires a new app, wearable, or diet trend. If you want to live longer and better, train for work capacity. Lift heavy, move fast, test yourself, and refuse to become one of the millions slowly rotting away in a nursing home because they prioritized comfort over capacity.

Your work capacity today is a direct window into your future. Assess it, train it, and refuse to let it slip. Your life depends on it.

The Most Important Blood Tests for Unlocking Peak Health and Performance

Understanding your blood work can give you unmatched insight into your internal health, risk for chronic disease, and opportunities to improve how long you live as well as the quality of that time. 

As a friend once said, relying on a doctor to interpret your blood work is a lot like relying on your priest to read the bible for you.  While doctors can be invaluable when it comes to treating acute disease and managing complex conditions, they rarely have the mindset or knowledge to help you optimize your health and fitness via your blood work. 

I’m going to break it down for you—the key blood markers you need to measure and optimize if you want to feel superhuman.

** DISCLAIMER**

This is a blog post meant to inform and empower. It is NOT medical advice nor is it intended to treat any medical condition. If you have a medical condition these tests and ranges may not be applicable to you. Consult your physician or one of our Functional Health Coaches before taking action.

1. Blood Health (CBC) 

Think of this as a snapshot of your white and red blood cell health, critical for oxygen delivery, immune function, and inflammation detection.

Hemoglobin or hematocrit: These two markers are measures of your body’s ability to deliver oxygen to your tissues. If they’re low you might have an iron deficiency or low testosterone which can disrupt sleep and cause overall energy issues. 

Optimal Hemoglobin: 

Men: 14-17.5 g/dL

Women: 12.3-15.3 g/dL

Optimal Hematocrit: 

Men: 40-50%

Women: 36-45%

White blood cells: Elevated WBC counts, or unexpected ratios of white blood cells can signal an inflammatory condition or latent infection. Generally speaking, it’s healthy to see the number of white blood cells decrease as you step down the list from neutrophils all the way to Immature Granulocytes. 

2. Metabolic Health

We look at three tests to assess overall metabolic health. Our goal is to see how much fuel in the form of sugar (glucose) or fat (triglycerides) you have in your bloodstream. If you haven’t eaten recently (you should do these tests fasted) it’s healthy to see moderate to low levels of circulating sugar and fat. High levels of circulating sugar and fat signal poor metabolic health and is the primary cause of most chronic diseases including heart disease, type II diabetes, Alzheimers and dementia, and many cancers. 

Fasting glucose: This is a spot measurement of how much sugar is circulating in your blood at the time of the test. We look for optimal levels well below 100 mg/dL. 

HbA1C: While fasting blood glucose is a spot measurement of blood sugar, HbA1c is a 90 day retrospective look at your blood sugar. It measures a type of damage to your red blood cells called glycation. If your A1C is above 5.6%, you’re moving toward insulin resistance and potentially even type II diabetes. Optimal HbA1c is ~5.2% or lower. 

Triglycerides: This is a measure of circulating fat in your bloodstream. Levels around or below 100 mg/dL are optimal and > 150 mg/dL is the true danger zone. 

3. Kidney Health

Your kidneys are your body’s filtration system, working 24/7 to clear toxins, regulate electrolytes, and maintain hydration. But most people don’t even think about kidney health—until there’s a problem.

By the time kidney disease shows symptoms, you’ve already lost significant function. That’s why checking your creatinine and estimated glomerular filtration rate (eGFR) is critical for early detection and optimization.

Creatinine: Creatinine is a waste product from muscle metabolism, filtered out by the kidneys. If your kidneys aren’t clearing it efficiently, levels rise in your blood—which can indicate kidney dysfunction. We generally look for values < 1.0mg/dL, although depending on your training program it might be ok for this value to be slightly elevated

eGFR: Your estimated glomerular filtration rate measures how well your kidneys are filtering waste. Over 90 is optimal, however this should be adjusted for age and other conditions. 

3. Liver Health

Your liver is the command center of detoxification, metabolism, and hormone balance. If your liver is struggling, you might experience fatigue, brain fog, stubborn fat gain, or digestive issues

ALT: ALT is the most sensitive enzyme for liver stress. When your liver is damaged or inflamed, ALT leaks into the bloodstream. We look for values under 30U/L for men and 25U/L for women 

AST: AST is another enzyme released when liver or muscle cells are damaged. Unlike ALT, AST is also found in heart and muscle tissue, so it’s not as liver-specific. Look for an AST/ALT ratio of 1.0-2.0. 

AST/ALT ratio < 1.0 → Fatty liver, insulin resistance, metabolic dysfunction
AST/ALT ratio > 2.0 → Alcohol-related liver stress or cirrhosis

If ALT is higher than AST, it usually means non-alcoholic fatty liver (NAFLD) due to diet and insulin resistance.

Alkaline Phosphatase (ALP): ALP is an enzyme involved in bile production, digestion, and bone metabolism. Elevated ALP often signals liver, gallbladder, or bone issues. Optimal ALP Levels are 40-120 U/L

4. Vitamin D 

Almost everyone that isn’t supplementing aggressively with Vitamin D is deficient. This isn’t just a vitamin; it’s a hormone that regulates immunity, mood, testosterone, and fat metabolism as well as being a necessary component of optimal bone mineral density and soft tissue health. .

Ideal range: 60-80 ng/mL (not the outdated “normal” range of 30-50).

5. Testosterone (For Both Men and Women)

Testosterone isn’t just for muscle—it impacts energy, metabolism, cognitive function, and recovery. Low levels can lead to fat gain, low libido, and brain fog. While more is generally better, most middle aged men should strive for total testosterone > 600 ng/dL and middle aged women enjoy the benefits of optimal total testosterone > 20ng/dL. 

Our approach is most often to raise clients’ testosterone levels as much as possible through holistic means like nutrition, supplementation, sleep, and exercise. If those adjustments aren’t sufficient to achieve optimal levels, TRT run through a knowledgeable physician can be safe, effective, and dramatically improve quality of life. 

It’s also important to note that hormone replacement therapy doesn’t cause cancer in men or women, despite what you may have heard. These claims are based on old studies poorly interpreted. 

6. Lipids

Cholesterol is one of the most misunderstood markers in medicine. For years, people have been told that LDL is “bad” and HDL is “good”, but the truth is far more nuanced.

If you’re only looking at total cholesterol, you’re missing the real story about your heart health, metabolism, and inflammation levels. Let’s break it down the right way so you know exactly what to look for.

HDL: High-Density Lipoprotein acts like a garbage truck, removing excess cholesterol and delivering it back to the liver for processing. More HDL = better cholesterol transport and lower inflammation. Men should have HDL > 50 ng/mL and woman > 60 ng/ML. Low levels of HDL can be a sign of systemic inflammation or insulin resistance. 

LDL:  Low-Density Lipoprotein (LDL) has been unfairly labeled as “bad” cholesterol, but here’s the truth: LDL isn’t inherently harmful—it depends on the type and size of LDL particles.

Large, fluffy LDL? Not a problem.
Small, dense LDL? Higher risk for heart disease (oxidizes easily, sticks to arteries).

Standard medical guidelines say <100 mg/dL is ideal, but if your HDL is high and triglycerides are low, higher LDL is not necessarily dangerous.  If LDL is high (>130 mg/dL) with high triglycerides, it signals metabolic issues. A large metaanalysis has identified the “sweet spot” for LDL to be in the range of 100-189 ng/mL

7. TSH (Thyroid-Stimulating Hormone)

Your thyroid is your body’s thermostat—controlling metabolism, energy, and even mood. We recommend women get their TSH tested as a high level test of thyroid health. If TSH comes back high that might indicate further investigation via a full thyroid panel and a TPO test to assess for an autoimmune based thyroid condition. 

Optimal Ranges for TSH: 0.5 - 2.0 μIU/mL

The Bottom Line: Test, Don’t Guess

We recommend our clients run their own blood work, or have their PCP do so, on an annual basis. This provides a powerful time series of data from which you can identify any areas that need work or risk factors you’d like to take control of. 

If you want to run this check-up through your primary care physician, simply ask them to run the following tests as a part of your annual health check up: 

• Total Testosterone 

• Vit D

• CBC

• CMP

• Lipid Panel (HDL, LDL, triglycerides) 

• HBa1c

You can also run your own blood work. We use the direct to consumer service Ulta Labs. You can purchase your lab tests without a prescription for competitive prices, schedule a blood draw at a lab near you, and you’ll receive your results in roughly 5 days.  It's very convenient! 

Let us know if you’d like some expert guidance interpreting your lab work and building a plan to improve your markers!

Assessing Body Composition for Health and Fitness

Body Composition
Body composition refers to three key variables: body fat percentage, muscle mass, and bone mineral density. In general, having less body fat, more muscle, and higher bone mineral density is associated with better overall health.

Body Fat Percentage
While people can look different and still achieve optimal health, carrying excess body fat is clearly unhealthy. Increased fat accumulation—especially in obesity—is linked to a chronic low-grade inflammatory state. This inflammation has been associated with metabolic disturbances such as insulin resistance, type 2 diabetes, and cardiovascular disease.

Another important factor is the enzyme aromatase, which is present in adipose (fat) tissue. Aromatase converts androgens like testosterone into estrogens. In individuals with excess body fat, particularly with higher amounts of visceral fat, increased aromatase activity leads to more conversion of testosterone into estrogen. This hormonal imbalance can result in lower testosterone levels in men (sometimes leading to conditions like gynecomastia) and cause adipose tissue to become a primary source of estrogen in postmenopausal women.

Excess body fat can also make daily activities and physical pursuits more challenging. For example, losing twenty pounds of body fat—while maintaining muscle mass—can feel like removing a weighted vest, improving athletic performance and reducing stress on joints, connective tissue, and the cardiovascular system.

Based on fifteen years of coaching experience, most men tend to do best with body fat percentages in the mid-teens, while women generally thrive in the low to mid-twenties. At these levels, people often appear lean and athletic, enjoy better energy and metabolic health, and even experience improved sleep. However, going much lower than these percentages may require an overly restrictive lifestyle and can lead to decreased energy, impaired recovery, undesirable hormonal profiles, and negative impacts on fertility and mood stability. Lowering overall body fat percentage can be achieved by both reducing fat mass and increasing skeletal muscle mass.

While before and after photos like this are common in the fitness world, both of these pictures are representative of extremes and should be avoided.

Muscle Mass
While increased fat mass negatively impacts fitness, increasing muscle mass offers substantial benefits. More muscle enhances overall muscular strength—the ability to generate maximal force—which allows your body to perform a wider range of activities. Being physically capable acts as a strong defense against frailty later in life. The more you can do now and the longer you maintain that capacity, the higher your quality of life will be as you age.

It’s important to remember that many individuals enter assisted living not because of a terminal illness, but because they can no longer complete daily tasks independently. In later life, simple activities can feel like a one-rep max strength challenge. Building strength now means you’ll remain stronger as you age.

Muscle also serves as a “glucose sink,” improving metabolic health and reducing the risk of chronic diseases. With more muscle mass, you can consume more sugar and even indulge in junk food without a significant increase in health risks or fat accumulation. Additionally, extra muscle increases your basal metabolic rate and overall cardiovascular health.

Furthermore, improved muscle mass and strength benefit joint health. The stronger and more mobile the tissues surrounding a joint, the less likely you are to experience pain and dysfunction. In many cases, chronic knee, shoulder, or back pain can be alleviated by strengthening the muscles around the affected joint. Given that people tend to lose roughly 1% of their muscle mass per year after the age of 30, I encourage building and maintaining as much muscle as possible throughout life—simply put, more muscle is better.

Bone Mineral Density
The final component of body composition is bone mineral density (BMD), which measures how hard and dense your skeleton is. This is particularly important for women due to hormonal influences. A reduction in BMD is known as osteopenia, and when it becomes severe, it is called osteoporosis.

Having a denser skeleton improves your durability in the event of accidents like falls or car crashes. Being able to take a tumble and walk away with only minor injuries—as opposed to suffering a bone break—can make a dramatic difference in your longevity and quality of life.

Consider this striking statistic: the one-year all-cause mortality risk following a hip fracture in individuals over 65 is 30%. In other words, if you’re over 65, your chances of surviving the year after a hip fracture are only 70%. Maintaining a very dense skeleton can effectively eliminate the risk of fractures in nearly all but the worst accidents.

I aim for bone mineral density scores of my clients to be as high as possible on a DEXA scan, ideally with a minimum T-score of 0—preferably closer to 1.0 or even 1.5.

Measuring Body Composition
Both bioimpedance analysis (BIA) and dual-energy X-ray absorptiometry (DEXA) offer valuable insights into body composition, each with distinct advantages. BIA methods, such as InBody scans, are praised for their convenience, affordability, and ease of use. They quickly estimate metrics like total body water, fat mass, and lean mass by measuring the electrical conductivity of tissues, making them especially useful for routine monitoring in fitness or wellness settings. However, BIA accuracy can be affected by hydration status, activity level changes, and recent food intake. While at-home BIA assessments are useful for tracking trends, they may not provide the precision needed for a detailed progress evaluation.

In contrast, DEXA is considered the gold standard for body composition analysis. It provides highly precise measurements that not only differentiate between fat and lean tissue but also offer detailed information on bone mineral density. Although DEXA scans typically come at a higher cost and require specialized equipment, they deliver the accuracy needed for comprehensive assessments. National chains such as DEXA Fit and Live Lean RX are available in most major metro areas, offering DEXA scans for less than $100 each.

Overall, while BIA is a budget-friendly option for frequent at-home tracking, DEXA remains the preferred method for in-depth body composition analysis.

Optimizing Your Gut Health After Antibiotics

While I don’t get sick very often, I came down with a nasty cold a little over a week ago, my first in a couple years.  I started to feel better a few days in, but then things took a turn for the worse. With symptoms changing and not resolving despite getting plenty of rest, fluids, and clean foods I headed into my local  urgent care. Yup, I had a secondary sinus infection.  After just a few days of my prescribed antibiotics, I’m feeling better, but I also know that I’ve got some work ahead of me to get back to 100%. 

Antibiotics are a modern marvel. They save lives, knock out infections, and can be the difference between a minor illness and a serious health crisis. But they also come with a cost—especially for your gut. If you’ve recently taken a course of antibiotics for a sinus infection (or anything else), you’ve likely wiped out not only the bad bacteria but a good chunk of the beneficial microbes that keep your digestive system humming, your immune system strong, and your body functioning optimally.

So what’s the game plan? How do you rebuild and optimize your gut after a round of antibiotics? Let’s walk through a holistic approach to restoring balance and resilience.

1. Prioritize Fermented and Probiotic Foods

Your gut needs reinforcements, and the best way to deliver them is through a diverse range of fermented foods that can deliver plenty of healthy microbes to reinforce a healthy gut microbiome. Some of our favorites are:

• Sauerkraut - We love the Wildbrine brand. It’s organic, with simple ingredients, and lots of gut goodness

• Kimchi - The Wildbring brand does a great job with this one too, if you prefer a spicy asian profile to your fermented foods. 

• Pickles - Bubbies kosher dill are excellent. Throw a couple in with any meal for a gut boost. Don’t throw out the cloudy saltwater brine!  Drink it when you’re done with the pickles for more healthy microorganisms with an added electrolyte boost. 

• Yogurt - If you’re confident that you tolerate dairy well, look for full-fat, organic, and live-culture varieties without added sugars. Siggi’s is one of our favorites. 

You want to introduce these foods gradually and aim for a variety. A healthy gut is a diverse gut, and each of these probiotic-rich foods brings different strains of beneficial bacteria to the table.

2. Consider a High-Quality Probiotic Supplement

While fermented foods should be your first choice, adding a high-quality probiotic supplement can help repopulate your gut faster. Look for one with multiple strains, including Lactobacillus and Bifidobacterium, which are among the most well-researched for gut health. 

Our go-to probiotic comes from a company called Seed. We love it for its super diverse set of microbial strains and unique double capsule delivery system that gets the microbes deeper into your gut where they do the most good. In our experience, most probiotic supplements provide little benefit, and can even make your gut health worse.  Seed is one we’ve been using for years with consistently positive reports from our clients. 

3. Load Up on Prebiotic Fiber

Probiotics are only half the battle. You also need prebiotics, the fibers that feed your gut bacteria and help them flourish. The best sources?

• Onions and garlic – Great for both flavor and gut health.

• Leeks – High in inulin, a powerful prebiotic fiber.

• Asparagus – A fiber-rich vegetable that feeds beneficial bacteria.

• Green bananas or plantains – These provide resistant starch, a fantastic food source for gut microbes.

The key here is to eat a mix of soluble, insoluble, and resistant starch fibers to support bacterial diversity and encourage beneficial strains to take hold.

4. Minimize Gut Disruptors

After antibiotics, your gut is already in a fragile state, so the last thing you want to do is introduce more gut stressors. This means avoiding ultra-processed foods, refined sugars, and industrial seed oils, all of which can contribute to inflammation, disrupt gut bacteria, and slow your recovery.

Additionally, you might want to continue to limit gluten, corn, and excessive dairy, especially if you notice bloating or digestive discomfort. Even if you tolerate them normally, your gut lining may be more permeable post-antibiotics, making you temporarily more sensitive.

5. Optimize Your Diet with Bone Broth and Collagen

Bone broth isn’t just trendy—it’s loaded with gelatin, collagen, and amino acids that help repair the gut lining and support overall digestive health. A daily cup of bone broth (or a scoop of collagen peptides in your morning coffee) can help seal up any increased gut permeability that may have resulted from your antibiotic course.

6. Get Back to Your Healthy Holistic Lifestyle

Your gut microbiome is shaped by more than just what you eat. Lifestyle factors play a huge role in gut health, so make sure you’re:

• Spending time outdoors – Exposure to diverse bacteria in soil and nature supports a resilient microbiome.

• Getting quality sleep – Your gut and circadian rhythms are deeply connected, and good sleep helps balance gut bacteria.

• Managing stress – Chronic stress can negatively impact gut health, so make meditation, breathwork, or even just a daily walk part of your routine.

• Exercising intelligently – Move frequently at a slow pace, lift heavy things, and sprint occasionally—all of which promote a robust, adaptable gut.

7. Reintroduce Starchy Carbs Thoughtfully

If you were eating lower-carb or keto before taking antibiotics, you might want to cycle in some starchy whole-food carbs to help feed beneficial bacteria. Think sweet potatoes, yams, beets, squash, and berries—all great for gut recovery without spiking blood sugar excessively.

The Takeaway: Be Intentional About Gut Healing

Antibiotics can be lifesaving, but they also create a temporary state of microbial imbalance. By taking a proactive, holistic approach—eating probiotic and prebiotic-rich foods, avoiding gut disruptors, optimizing lifestyle habits, and being mindful of your diet—you can rebuild a resilient, diverse, and healthy microbiome.

Your gut is your second brain and a foundation for overall health. Give it what it needs, and you’ll come back stronger than ever.

Making Your Own Electrolyte Supplement

Last week we made the case for why sodium-heavy electrolyte supplements can be so desirable. From delivering improved hydration, athletic performance, and even cognitive function to regulating blood pressure in a positive way.  Salt combined with magnesium and potassium can make you feel a TON better especially if you’re eliminating processed foods and cleaning up your diet.  

We love the brands LMNT and Saltt for making delicious electrolyte supplements with clean ingredients, and use them daily in our household.  But what if you wanted to make your own? 

In this post we’ll share how you can combine three basic minerals to make your own electrolyte supplement for a fraction of the cost. Admittedly, without the added flavors it might not taste quite as good as our favorite commercial brands, but if that’s not a deal breaker, this is worth a try! 

First, you’ll need to source the salt, magnesium, and potassium. Next, we’ll measure out the right ratios of each using a food scale. Lastly, mix up your minerals, seal in an airtight container, and dose as desired to achieve optimal hydration. 

Sourcing Minerals

1. Salt: We used a Morton’s Kosher Salt which you can find in your grocery store or online delivery retailer. 48oz container

2. Magnesium: we’re using 500g magnesium glycinate powder from BulkSupplements.com 

3. Potassium: we’re using 250g potassium citrate powder also from BulkSupplements.com 

Ordering these materials cost us roughly $55 and will be sufficient to make roughly the equivalent of 250 packets of LMNT or Saltt, a substantial cost savings. 

Mixing Your Ingredients

Use a food scale to weigh out your three hydrating minerals in the ratios of 2.5x salt / 1.5x magnesium / 1x potassium by weight. To make the math easy we did: 

• 250g salt

• 150g magnesium

• 100g Potassium 

Put these in an airtight container and mix well. 

Serving a Dose

While bulk material densities can vary, if measured accurately this mix should yield roughly the following per teaspoon (5g serving):

• 1,000 mg Sodium

• 200 mg Magnesium

• 400 mg Potassium 

Most people feel their best with between 2-5 servings of this mix per day each dissolved in 24-32 oz of water, equivalent to 2-5 electrolyte packets from the brands mentioned above.  While it seems unlikely, it’s worth mentioning that potassium can be harmful or even fatal if ingested at the rate of tens of grams at a time.  It would be hard to do this accidentally, but please hydrate responsibly!

The Truth About Sodium: Why You Need More Salt for Hydration and Performance

When you hear the word “sodium,” what comes to mind? For many, it’s the media-driven fear of salt being the root of all cardiovascular evil. But what if I told you sodium is actually one of the most important and misunderstood nutrients for optimal health, performance, and longevity? Yep, you heard that right. Let’s unpack why a sodium-heavy electrolyte supplement might just be the game-changer you didn’t know you needed.

Sodium: A Hero, Not a Villain

Let’s start with the basics. Sodium is an essential mineral that helps regulate fluid balance, nerve function, and muscle contraction. Without it, your cells can’t communicate, your muscles can’t contract efficiently, and your body can’t maintain proper hydration levels. This is critical not just for elite athletes but for anyone who values feeling and performing their best.

For decades, conventional wisdom has demonized sodium, blaming it for high blood pressure and heart disease. But here’s the kicker: most of that advice was based on flawed or incomplete science. For healthy individuals, sodium intake does not lead to hypertension or cardiovascular issues. In fact, research shows that both too little and too much sodium can be problematic, with the sweet spot sitting somewhere in the middle around 5g a day. 

And here’s where it gets interesting—if you’re on a low-carb, paleo, or ketogenic diet, your sodium needs are higher than the general population. Why? When you reduce carbohydrates, your insulin levels drop. This signals your kidneys to excrete more sodium. Combine this with the natural diuretic effect of low-carb diets, and you’ve got a recipe for electrolyte imbalances that can make you feel like garbage: think headaches, fatigue, muscle cramps, and even heart palpitations.

The Case for a Sodium-Heavy Electrolyte Supplement

While a balanced diet rich in whole foods should always be your starting point, sometimes food alone doesn’t cut it—especially when it comes to sodium. That’s where a high-quality, sodium-heavy electrolyte supplement comes in. Here’s why you should consider adding one to your daily routine:

1. Improved Hydration

Hydration isn’t just about drinking water. In fact, if you’re chugging plain water without adequate electrolytes, you’re flushing out even more sodium and other minerals. Sodium works hand-in-hand with water to maintain proper fluid balance inside and outside your cells. When you’re hydrated, everything from cognitive function to athletic performance improves.

2. Better Performance

Whether you’re hitting the gym, going for a run, or just trying to crush it in your day-to-day life, sodium is a key player in energy and endurance. It’s essential for nerve signaling and muscle contraction, meaning it helps prevent cramping and fatigue. Studies have shown that athletes who supplement with sodium perform better and recover faster, particularly in hot or humid environments.

3. Enhanced Cognitive Function

Ever felt foggy or irritable for no apparent reason? Electrolyte imbalances might be to blame. Sodium plays a crucial role in maintaining electrical activity in the brain. Proper sodium levels help you stay sharp, focused, and mentally resilient, especially during stressful or demanding situations.

4. Regulated Blood Pressure (Yes, Really)

While excess sodium can raise blood pressure in sensitive individuals, too little sodium is just as harmful. Sodium deficiency can lead to low blood pressure, dizziness, and even fainting. A sodium-heavy supplement can help stabilize your blood pressure, especially if you’re active or following a low-carb diet.

5. Reduced Symptoms of Keto Flu

If you’ve ever transitioned to a low-carb or ketogenic diet, you’ve likely encountered the dreaded keto flu. Symptoms like fatigue, brain fog, and muscle aches are often tied to electrolyte imbalances, particularly sodium loss. By increasing your sodium intake, you can sidestep these unpleasant side effects and adapt to your new way of eating more smoothly.

How to Choose the Right Supplement

Not all electrolyte supplements are created equal. Many are loaded with unnecessary sugars, artificial flavors, and an inadequate balance of electrolytes. Here’s what to look for in a high-quality, sodium-heavy electrolyte supplement:

• Sodium First: Make sure sodium is the star ingredient, with at least 500-1000 mg per serving.

• Balanced Electrolytes: Look for a product that also includes potassium, magnesium, and calcium in proper ratios.

• Clean Ingredients: Avoid artificial sweeteners, fillers, and dyes. Stick to supplements with simple, high-quality ingredients.

Our Favorites

LMNT Recharge - This has been our tried and true electrolyte supplement for years.  My favorite flavors are Grapefruit and Raspberry, but don’t miss out on trying the Chocolate Salt in your post workout protein shake! 

SaltT - We’ve just started using this newcomer in the last year. With it’s clean ingredients and great flavors, it’s here to stay! Try the Zesty Orange and Endless Summer. 

How to Incorporate It Into Your Routine

Timing and dosage matter. Start by adding one packet to 24-32 oz of water in the morning  to replenish electrolytes lost overnight. If you’re active, take another serving during or after your workout with 32oz of water. And if you’re following a low-carb or ketogenic diet, don’t be afraid to up your intake. Listen to your body and adjust based on how you feel. 

The Bottom Line

Sodium is not your enemy. In fact, it’s one of the most underrated and essential nutrients for optimal health and performance. Whether you’re an athlete, a weekend warrior, or someone striving for better energy and focus, a sodium-heavy electrolyte supplement can be a simple yet powerful addition to your health toolkit.

So, ditch the fear of salt and embrace what your body truly needs. You might just find that this one small tweak makes a world of difference in how you feel and perform every single day.

The NHP 14-Day Challenge

Introduction

The most powerful lever you have to pull on when it comes to health and fitness is your food. What you eat has more influence on how you look and feel than any other habit available to you. Sleep, exercise, and the right supplements are important, but they can’t drive change like your nutrition will. 

There it is, the N word. Most people grimace when they hear the word nutrition, for good reason.  To many of us it means giving up on foods that bring us joy and comfort without any noticeable return on that investment.  Nutrition means no fun with what you eat only to maybe see some tiny improvement in how your clothes fit or possibly a modest bump in energy. 

I can tell you from having coached hundreds of people just like you, there’s so much more to be gained from changing what you eat, if you do it right. The changes are so profound that you might never go back to the way you were eating before.  All it takes is 14 days of eating according to very specific rules.  

If you can follow the rules below for two weeks straight, without any exceptions, it just might change your life. 

The Rules

The power of this challenge comes from being very specific about what you’re eating.  For two weeks you’ll eat only meat, vegetables, fruits, and fats (MVFF). These are foods that all humans tolerate well and they include all the essentials for optimal health. 

• Meats: Keep your choices lean including chicken, fish, lean beef, lean pork, game meats, and shellfish. There are no plant protein substitutions or protein shakes that will work. You must eat meat. Men at least 24oz per day, women 16oz per day. 

• Vegetables: This can include but is not limited to Spinach, Kale, Broccoli, Brussels Sprouts, Sweet Potatoes, Carrots, Bell Peppers, Cauliflower, Swiss Chard, Asparagus, Collard Greens, Green Beans, Bok Choy, Squash, Zucchini, Cabbage, Arugula… you get the idea.  Most of your vegetables should be cooked

• Fruits: This can include but is not limited to berries, apples, oranges, and stone fruit. Limit tropical fruits like pineapple mango and papaya

• Fats: Only from olive, coconut, avocado, sources. Nuts and nut butters are ok, but seeds are not. Grass fed butter is acceptable. Animal fats like beef tallow are also acceptable. 

That’s it.  These foods (MVFF) will make up the entirety of your dietary intake for 14 days. If it seems like a gray area or you’re not sure, don’t eat it. 

The foods to avoid

• Wheat and grains

• Dairy

• Eggs

• Sugar

• Alcohol

• Drinks with calories

• Artificial sweeteners

• Sugar alcohols

• Seed Oils

• Beans

• Corn

• Processed and packaged foods

• Restaurant meals or premade meals

These foods cause problems for some or all people. If you eat something on the avoid list your 14 days start over at zero. Yes, just one bite of a sandwich or a spoonful of ice cream constitutes a failure and will compromise or completely eliminate your results. 

What will help 

• Eat breakfast within one hour of waking up. This will stabilize your blood sugar for the first half of the day and kickstart your metabolism. If you’re not used to eating breakfast you will have to force it for a while. After a few days most people wake up ravenous as their body starts to expect fuel in the morning

• Eat every 3-5 hours. This means 4 meals per day for most people. 

• Confine all of your calorie intake to these 4 meals. There is no snacking during the challenge. If you get hungry between meals despite keeping to the timing, increase your portion size, particularly your meat. 

• Season your food well, including lots of salt. This means herbs, spices, and salt. If using spice blends read the label and be wary of items on the avoid list above. When in doubt avoid ingredients you don’t recognize. 

What you can expect 

When you make it to the end of the two weeks you will have likely experienced several of the following:

• Weight Loss: Most people will lose between 5 and 10 lbs. This is dependent on how big of a human you are as well as how dramatic of a change in your food quality this is. The bigger the change, the larger the weight loss

• Improved Digestion: Bloating and being uncomfortably full will be a thing of the past. GI issues often completely disappear 

• Uptick in Energy: A reduction in reliance on caffeine and a significant increase in afternoon energy are common

• Better Sleep: Waking up less frequently as well as rising in the morning feeling more rested are reported frequently 

• Reduction in Cravings: Sweets and junk food cravings tend to go away around the 7-10 day mark for most people 

What to do when you finish

Once you complete the challenge, note the changes you’ve experienced. You can keep eating this way for the rest of your lifetime if you want. There’s no health reason why you should stop. 

If you miss a particular food you’ve cut out, try reintroducing it and see how it makes you feel as well as its effect on your body weight. Note that a short term change in body weight is in inflammatory response, not a change in body composition. 

Lastly, if you like the changes you experienced and want to go further down the rabbit hole, consider booking a consultation for the Holistic Transformation program. In the Program we go beyond this challenge into other powerful habits such as:

• Optimizing meal prep

• Improving sleep quality 

• Understanding macronutrients 

• Using a calorie deficit to predictably lose as much body fat as you want

• What supplements actually make a difference and which are a waste of time

• How to run your own blood work, interpret the results, and adjust behaviors to optimize your metrics

… and much more.

Not only will you learn all of the above, we’ll provide you with friendly coaching and accountability to help fit these habits into your life including what to do when you travel or have a celebratory event. 

Feel free to address Challenge questions and comments to us on Instagram @TrainWithNHP!

What I’m Doing To Get Back On Track After The Holidays

Congrats ladies and gents, we’ve done it!

If you’re reading this, you’ve survived yet another holiday season. Whether it was warm and festive or stressful and exhausting, we’re on the other side and hurtling into the unknown of 2025 with high hopes and aspirations.  

While some of you did a phenomenal job keeping your health and fitness goals front of mind and self care habits in place, almost all of us have some work to do to get back to baseline.  

Meal prep is a game changer…

Here are five simple things I’m doing to get myself back on track to looking and feeling the way I want: 

1. Throw the garbage out. While there’s nothing wrong with celebrating the holidays via some sweet treats over the holidays, it’s time to lock things down.  Your best move is to get it out of the house.  If it’s around, you’re gonna eat it. Throw out the cookies, ice cream, and other sweets lurking in the pantry or the freezer. 

2. Dry out for a few weeks. Dry January is a great way to get back on the wagon and off the sauce for a bit. While I’m going the whole month without alcohol, even just doing two weeks without a drink can leave you better recovered and feeling a few notches more alert.  Set a time span that sounds doable and switch to a sparkling water instead of a cocktail. 

3. Go the F to bed.  With the kids home from school, family in town, and a plethora of social engagements, bedtimes slip a LOT over the holidays.  Get your rest back by setting a hard bedtime and sticking to it. Take your wake up alarm, walk back 8 hours for your lights out time. Then another hour prior as your “screens off” time. Mine is 9pm screens off, 10pm lights out, 6am wake up call. Nailing down some tip top sleep will give you the energy you need to hit the ground running. 

4. Move that body. Set aside time every day to get in some movement. The lowest hanging fruit here is a long walk every single day. While it's more activity than exercise, walking will clear your head, boost your energy, and get your physiology back on track.  If your protest is that it’s cold outside, it’s time to buy a better winter coat, some wool socks, and get your butt outside.  Take your dog or the kids with you! Everyone is happier after stretching their legs and having some fresh air. Kobe and I hit a 30min walk in the morning with closer to an hour in the afternoon Every.  Single.  Day.  

5. Meal Prep. This might be the most powerful step of the five. Set aside some time this weekend to grocery shop and cook up a BUNCH of meat and veggies. Having healthy food on hand and ready to go ensures you have great options in the fridge when meal time hits.  My first meal prep of the year was some grilled tri tip cuts of beef and chicken thighs along with roasted carrots. It’s cherry season in South America so look for those tasty red treats in your local grocery.  Yes, fruit is good for you too! 

Tuning up your food intake, prioritizing high quality sleep, and getting some consistent movement in your days will no doubt leave you feeling a step change better. 

If you’re looking at the list above and still feeling overwhelmed, keep in mind you’re not alone. Having a plan and a professional on your team can make all the difference in the world.  

Now is the time to take action if you want an upgraded spring body that looks and feels more like yourself. You can reply to this email with where you’re getting stuck, or, if you’re feeling ambitious, book a consultation for the Holistic Transformation Program. 

We’ll teach you everything you need to know to be the best version of yourself in 2025! 

Onward and upward!

Tyler

The Secret to Waking Up Fresh: Why NAC is Your Pre-Party MVP

Drinking alcohol can be an enjoyable social activity, but the unpleasant aftermath often leaves many questioning whether it was worth it. Enter N-acetyl cysteine (NAC), a powerful antioxidant supplement that’s been gaining attention for its ability to mitigate the harmful effects of alcohol on the body. By understanding how NAC works and integrating it into your routine, you can enjoy a few drinks without as much worry about feeling terrible the next day.

The Problem: Alcohol and Its Toxic Byproducts

When you consume alcohol, your body metabolizes it through the liver. During this process, alcohol is broken down into acetaldehyde, a toxic compound that is significantly more harmful than alcohol itself. Acetaldehyde is responsible for many of the negative effects associated with drinking, such as headaches, nausea, and fatigue. Over time, excessive exposure to acetaldehyde can also contribute to inflammation, oxidative stress, and long-term damage to tissues and organs.

Fortunately, your body produces glutathione, a natural antioxidant that neutralizes acetaldehyde and protects your cells. However, glutathione levels can quickly become depleted, especially when drinking heavily. This is where NAC comes into play.

 What Is NAC and How Does It Work?

NAC (short for N-Acetylcysteine) is a precursor to glutathione, meaning it helps your body produce more of this critical antioxidant. By supplementing with NAC before drinking, you’re giving your body the tools it needs to handle the oxidative stress and toxicity caused by alcohol. NAC doesn’t just replenish glutathione levels—it also supports overall liver health, making it a popular choice among those looking to drink more responsibly.

The benefits of NAC include:

- Neutralizing Acetaldehyde: By boosting glutathione production, NAC helps your body more efficiently break down acetaldehyde, reducing its toxic effects.

- Reducing Inflammation: Alcohol can trigger an inflammatory response in the body, leading to symptoms like headaches and fatigue. NAC’s anti-inflammatory properties help counteract this effect.

- Protecting the Liver: Chronic or heavy drinking takes a toll on the liver. NAC has been shown to support liver function and protect it from oxidative damage.

- Minimizing Hangover Symptoms: By addressing the root causes of hangovers—oxidative stress, inflammation, and acetaldehyde buildup—NAC can significantly reduce the severity of post-drinking symptoms.

How to Use NAC Before Drinking

To get the most out of NAC, timing and dosage are crucial. Here are some practical tips:

1. Take It Before You Drink: For best results, take 500–1500 mg of NAC approximately 30–60 minutes before your first drink. This gives your body time to produce glutathione and prepare for alcohol metabolism.

2. Stay Hydrated: Alcohol is a diuretic, meaning it depletes your body of water and essential electrolytes. Drinking plenty of water and consuming sodium forward electrolyte-rich beverages can help mitigate dehydration and support overall recovery. We lean on LMNT’s Recharge supplement for rapid rehydration. 

3. Avoid Taking It After Drinking: NAC is most effective when taken before alcohol consumption. Taking it after drinking may not provide the same level of benefit, as much of the damage from acetaldehyde will have already occurred.

The Science Behind NAC and Alcohol

Numerous studies support the use of NAC for reducing alcohol-related harm:

- Liver Protection: Research has shown that NAC can protect the liver from oxidative damage caused by alcohol consumption. It’s even used in hospitals as a treatment for acetaminophen overdose, which similarly involves glutathione depletion and liver toxicity.

- Oxidative Stress Reduction: Alcohol consumption generates free radicals, which can damage cells and tissues. NAC’s ability to replenish glutathione makes it a potent tool for neutralizing these harmful compounds.

- Acetaldehyde Detoxification: By increasing glutathione levels, NAC helps your body detoxify acetaldehyde more efficiently, reducing its harmful effects.

Additional Tips for a Better Morning After

While NAC is a powerful ally in minimizing alcohol’s negative effects, combining it with other strategies can maximize your results:

1. Eat Before Drinking: A nutrient-dense meal—rich in healthy fats, protein, and fiber—slows alcohol absorption and provides your body with the nutrients it needs to handle oxidative stress.

2. Alternate with Water: For every alcoholic drink you consume, have a glass of water. This helps keep you hydrated and dilutes the concentration of alcohol in your bloodstream.

3. Limit Sugary Drinks: Sugary cocktails and mixers can exacerbate inflammation and blood sugar spikes. Stick to clean options like vodka soda with lime or dry wine.

4. Get Enough Sleep: Alcohol can disrupt sleep quality, so aim to stop drinking at least 2–3 hours before bedtime. This gives your body time to metabolize alcohol before you hit the pillow.

The Bottom Line

Supplementing with NAC before drinking alcohol is a simple, science-backed way to support your body and reduce the negative effects of alcohol. By boosting glutathione levels, NAC helps your body neutralize acetaldehyde, reduce inflammation, and protect your liver—all of which contribute to feeling better the next day.

Remember, NAC is not a free pass to drink recklessly. Alcohol is still a toxin, and moderation remains key. However, if you’re planning to have a drink or two, adding NAC to your routine can make the experience more enjoyable and less taxing on your body.

Your health doesn’t have to take a backseat to your social life. With NAC and a few mindful habits, you can find a balance that works for you.

What Are Seed Oils and Why Are They Harmful?

Seed oils have infiltrated nearly every corner of our modern food system, hiding in plain sight in salad dressings, baked goods, chips, and even so-called “health foods.” You’ve likely heard the term thrown around in conversations about nutrition, but what are seed oils, really? And why are they so problematic? Let’s dive into the details and uncover the truth about these industrial oils that are wreaking havoc on our health.

What Are Seed Oils?

Seed oils, also known as vegetable oils, are industrially processed oils extracted from seeds such as soybeans, corn, canola (rapeseed), cottonseed, sunflower, safflower, and grapeseed. Unlike traditional fats like butter, olive oil, or coconut oil, seed oils require intense processing to extract the oil. This process often involves high heat, chemical solvents like hexane, and deodorization to mask the off-putting smell.

Seed oils are touted as “heart-healthy” alternatives to saturated fats, but their real story is far more sinister. They are rich in polyunsaturated fatty acids (PUFAs), specifically omega-6 fatty acids. While our bodies need some omega-6 fats for proper functioning, the problem lies in the overwhelming amounts of omega-6s we consume today due to seed oil’s ubiquity in processed and restaurant foods.

Seed oils are inflammatory and a source of health issues

Why Are Seed Oils Harmful?

1. Inflammation and the Omega-6 to Omega-3 Imbalance
   Omega-6 fatty acids, found abundantly in seed oils, are pro-inflammatory when consumed in excess. Historically, humans evolved on a roughly 1:1 ratio of omega-6 to omega-3 fatty acids, but the modern diet has skewed this balance to as much as 20:1 or higher. This imbalance promotes chronic inflammation, which is a key driver of many modern diseases, including heart disease, diabetes, obesity, and even autoimmune disorders.
   

2. Oxidative Stress
   The PUFAs in seed oils are highly unstable and prone to oxidation. When exposed to heat, light, or air, they form toxic byproducts like aldehydes, which damage cells, proteins, and DNA. Cooking with seed oils, especially at high temperatures, amplifies this oxidative damage. Consuming oxidized fats can contribute to systemic inflammation and increase the risk of chronic illnesses.
   

3. Harmful Processing
   The industrial process used to produce seed oils often involves high heat and chemical solvents, which destroy any beneficial compounds and leave behind traces of harmful substances. For instance, the deodorization process creates trans fats—arguably one of the most harmful types of fats—yet these small amounts often go unlisted on labels due to regulatory loopholes.
   

4. Impact on Metabolic Health
   Regular consumption of seed oils can impair metabolic health. Studies suggest that diets high in omega-6 PUFAs are linked to insulin resistance, increased fat storage, and greater difficulty losing weight. This is partly because these oils can interfere with mitochondrial function, the energy-producing powerhouses of your cells.

What Are the Alternatives?

The good news is that there are plenty of better options when it comes to cooking and consuming fats. Here are my go-to recommendations:

1. Animal Fats
   Traditional animal fats like butter, ghee, tallow, and lard are rich in saturated fats, which are far more stable than PUFAs. They are ideal for cooking at high temperatures because they resist oxidation and don’t break down into harmful byproducts. Opt for grass-fed or pasture-raised sources whenever possible for higher nutrient content and better omega-3 profiles. It’s also worth mentioning that the hypothesis that saturated fat is a causal factor for cardiovascular disease has been largely debunked.
   

2. Olive Oil
   Extra virgin olive oil is a cornerstone of the Mediterranean diet, renowned for its health benefits. Rich in monounsaturated fats and polyphenols, olive oil supports heart health and combats inflammation. While it’s best used for drizzling over salads and vegetables, high-quality olive oil can handle light to moderate heat as well.
   

3. Coconut Oil
   Coconut oil is high in medium-chain triglycerides (MCTs), which are quickly metabolized for energy rather than stored as fat. Its stability under heat makes it an excellent choice for cooking and baking. Bonus: its subtle flavor pairs well with sweet and savory dishes alike.
   

4. Avocado Oil
   Avocado oil is another excellent source of monounsaturated fats and has a high smoke point, making it suitable for frying or roasting. Plus, it’s packed with antioxidants and nutrients that support skin and heart health.
   

5. Macadamia Nut Oil
   If you’re looking to elevate your cooking game, macadamia nut oil is a premium option with a buttery flavor and a stellar fat profile. Like olive oil, it’s high in monounsaturated fats and can handle moderate heat.

Oils like olive, coconut, and butter are great alternatives

How to Eliminate Seed Oils From Your Diet

Switching away from seed oils takes some effort, but it’s worth it. Start by cooking more meals at home and using the healthier fats listed above. When dining out, ask what oils are used for cooking and request alternatives like butter or olive oil when possible. Also, scrutinize food labels—seed oils are often hidden in packaged foods, even those marketed as “healthy.”

By removing seed oils from your diet and embracing nutrient-dense, stable fats, you’re doing more than just cutting out a harmful ingredient. You’re laying the foundation for long-term health, improved energy, and reduced inflammation.

Final Thoughts

Seed oils are a modern invention, and their harmful effects are clear. By choosing traditional, stable fats and prioritizing whole, unprocessed foods, you’re aligning your diet with the way humans were meant to eat. It’s not just about avoiding disease; it’s about thriving and living with vitality. Your body—and your taste buds—will thank you.

Stop Going It Alone: How Coaching Fast-Tracks Your Progress

Are you tired of trying to tackle your fitness goals alone, only to find yourself falling short? There’s a reason some people seem to reach their goals more easily, more consistently, and with far less frustration: they have a coach by their side. After 15 years of working with clients, I've seen firsthand the game-changing difference a good coach can make.

Imagine having a roadmap designed for you, tailored insights on what works, and a dedicated supporter pushing you to reach your highest potential. If you're ready to finally make real progress, here are three powerful advantages a good coach brings to the table.

Knowledge

The first thing a good coach brings is deep knowledge in the area where you want to succeed. Think of it as turning on a light in a dark room; it’s impossible to reach your goals without truly understanding the area you’re tackling. I teach clients how food, exercise, sleep, and more can help them look, feel, and perform at their best.

Most people believe they know what they need to do to achieve their goals, yet nearly all of them are, at best, only partially correct. I’ve never worked with a client who didn’t uncover key insights that accelerated their progress toward their goals.

A Plan of Action

A good coach provides a structured framework for adopting new habits and building skills. They’ve observed countless clients succeed, and with that experience, they can guide you toward the most effective, efficient steps.

By taking the guesswork out of the process, we simplify things so you can focus fully on each task. This approach boosts confidence and prevents “paralysis by analysis.” I create the plan; you execute. Everyone wins.

Coaching

Perhaps the most powerful aspect of coaching is the accountability, motivation, and support that help you tackle hard things. My role includes advocating for my clients, ensuring health and fitness stay near the top of their priority list. Together, we plan how to stay consistent, no matter the challenges—demanding schedules, family responsibilities, travel, events, or daily stress.

I push when needed, celebrate successes when clients are hard on themselves, and offer a perspective that inspires them to be their best. Over time, I earn my clients’ trust by being reliable, knowledgeable, patient, compassionate, and empathetic.

In our initial consultations, I often say, “The process doesn’t work without coaching.” While some may manage to stay fit and healthy with little thought, I’m here for the rest of you.

Will getting in the best shape of your life be challenging? Absolutely, but you’re capable of challenging things. And I’d be honored to help you get there.

Click Here to schedule a free consultation and see if we’re a good fit.

7 Tips to Boost Your Immune System This Fall

As winter approaches, prioritizing immune health becomes essential to stay resilient against seasonal illnesses. A robust immune system goes hand in hand with a healthy gut, balanced nutrients, quality sleep, and lifestyle choices that support our body's natural defenses. Here are some evidence-based actions you can take this winter to strengthen your immune health holistically.

1. Support Gut Health by Avoiding Inflammatory Foods and Antacids

Your gut is home to nearly 70% of your immune system, making it the front line of defense against pathogens. Foods that cause inflammation—like refined sugars, seed oils, processed foods, wheat, and dairy—can disturb your gut microbiome and weaken immune function. Opt for whole, nutrient-dense foods such as meat, fish, fruits and vegetables as well as fats from coconut, olive, avocado, and animal sources to support a balanced gut.

It's also wise to avoid frequent use of antacids and proton pump inhibitors (PPIs). While these medications provide short-term relief, they reduce stomach acidity lowering one of your most effective immune system barriers to pathogens. Instead, consider natural approaches to manage acid reflux, such as eliminating processed carbohydrates and lowering stress.  If you do need a solution to an acute bout of heartburn, try mixing a teaspoon of baking soda in a small glass of water and drinking it. This will neutralize the stomach acid causing discomfort without longer term consequences.

2. Minimize Alcohol Intake

While a festive drink or two may feel comforting in the winter months, alcohol consumption can suppress the immune system by reducing the effectiveness of immune cells and disrupting gut health. Heavy drinking may also interfere with nutrient absorption, making it harder for your body to get the immune-supportive vitamins and minerals it needs. Lastly, alcohol destroys sleep architecture leaving you poorly recovered and ready to face the next day.  Limit alcohol to 1-2 drinks per sitting and aim to stop consumption several hours before bedtime to avoid sleep disruption.

Immune boosting foods

3. Eat Zinc-Rich Foods for Immune Support

Zinc is a powerful nutrient that plays a direct role in immune health. Known for its ability to shorten the duration of colds, zinc supports immune cell function, helps wound healing, and acts as an antioxidant. The best sources of zinc come from food, which allows for better absorption and fewer side effects than supplements. Look to include foods like beef, pork, chicken, and oysters to give your body a natural zinc boost.

4. Ensure Adequate Magnesium Intake

Magnesium often flies under the radar, but it’s crucial for hundreds of bodily functions, including immune response. Magnesium helps to regulate the body's inflammatory response and maintain muscle and nerve function. During the winter, stress and reduced sunlight exposure can lower magnesium levels, so make sure to prioritize magnesium-rich foods such as dark leafy greens, almonds, avocados, and bananas.

Magnesium supplements can also be very effective, but be sure to choose a type that’s easily absorbed, like magnesium glycinate. We recommend our clients take 400mg of Magnesium Bisglycinate at night. 

*** Click Here for a link to the magnesium supplement I’m taking ***

5. Prioritize High-Quality Sleep

A well-rested body is better equipped to fight off infections. Sleep is when our body repairs itself, consolidates immune memory, and replenishes energy. During winter, the temptation to stay indoors and binge-watch TV can easily disrupt sleep patterns. Try setting a consistent bedtime routine, limiting screen time an hour before bed, and creating a calm, dark environment to promote quality sleep.

Poor sleep is also linked to chronic inflammation, which can hinder immune function. Aim for 7-9 hours of uninterrupted sleep per night to allow your immune system to stay sharp and responsive.

6. Supplement with Vitamin D

Winter brings shorter days, meaning less sunlight and, often, a dip in our vitamin D levels. Vitamin D is essential for immune health, as it supports both the innate and adaptive immune responses. Studies have shown that low vitamin D levels are linked to higher susceptibility to infection, making it especially important to maintain adequate levels during the colder months.

Try spending time outside in natural light during midday, even in winter, to help your body produce vitamin D. Since it can be challenging to get enough vitamin D from sunlight and food sources alone, a daily supplement is almost always necessary. We recommend 10,000Iu a day in the winter in an attempt to achieve optimal levels of Vitamin D which can be measured through a simple blood test. The optimal range is 60-80 ng/mL.. 

*** Click Here for a link to the Vitamin D3 supplement I’m taking *** 

Winter walks help boost your immune system!

7. Exercise Wisely and Regularly

While intense workouts are great for boosting overall fitness, moderate exercise is more beneficial for immune health. Physical activity increases circulation and lymphatic flow, which helps immune cells move throughout the body, making it easier for them to detect and fend off infections as well as improving your body’s natural ability to “take out the cellular garbage”. However, over-exercising can weaken your immune system, so balance is key. 

Check out our full guide on how to exercise if you’re not feeling your best. 

Putting It All Together: Small Changes, Big Impact

By focusing on gut health, limiting alcohol, eating nutrient-dense foods, ensuring adequate sleep, and balancing exercise, you can build a stronger immune system this winter. Each step supports not only your physical health but also your mental well-being, setting you up for a season of resilience, energy, and wellness. 

With these holistic strategies, you’ll be giving your immune system the care and support it needs to thrive through winter and beyond.

How to Exercise When Sick

With the change of seasons it seems like almost everyone I work with is battling some kind of cold or virus at the moment.  One of the most common questions I get is “Can I work out when I’m sick?” 

The answer, of course, is it depends.  When your immune system is battling a pathogen it’s marshaling a ton of your physical resources to do so, hence the common drop in perceived energy level.  Believe it or not, it's the same systems that fight off viral and bacterial infections that also help you recover from exercise.  

If you put too much into your workout you can steal resources from the fight to get healthy and prolong or even worsen your condition.  Let's take a look at what types of exercise you can get away with when you’re sick and which ones aren’t worth the risk. 

Light Cardio

Light aerobic activity such as walking or Zone 1 work is something you can and should do no matter how you’re feeling.  Zone one refers to a heart rate zone of 50-60% of your max heart rate and can be achieved by steady efforts of low intensity similar to walking at a brisk pace or pedaling easy on a stationary bike. Light stretching, lwo intensity calisthenics, and yoga also belong in this category. 

This type and intensity of exercise helps your cardiovascular and lymphatic systems work more efficiently but doesn’t create enough of a stress to drive athletic adaptation.  Because it’s low stress and improves lymphatic flow, your body’s trash removal system, it can improve how well your immune system responds to infection.  

I recommend to all my clients that they take a walk or get on the bike at an easy pace for 20-30 min a day even when they’re sick due to the immune boosting effects. Keep the intensity low and be respectful of your energy levels. If all you want to do is crawl into bed and sleep, you’re probably better off resting than moving. 

Walking can boost your immune system response to a cold.

Lifting 

The next least stressful form of exercise is weight lifting.  I’m talking about resistance training done in 3-6 sets of 3-8 reps with several minutes of rest in between each set.  Believe it or not lifting isn’t nearly as stressful on your body as say long endurance cardiorespiratory training or HIIT making it an option if you’re feeling a little sick, but not down for the count. 

If you have a head cold that’s primarily congestion, nasal drainage, etc. you can usually get away with lifting without prolonging your sickness.  An exception to this rule is if you have a fever. If you’re running a temperature or have body aches you’re better off sticking to Zone 1 or just resting.  

It’s also important to note that while you’re sick it’s important to reduce your lifting intensity by at least 10% or more from your common loading. You are still sick and your body will not be ready to perform at peak weights.  Despite the reduction in loading, you can still expect to preserve strength through a cold or upper respiratory infection. Many of my athletes report feeling better after a reduced intensity lifting session while they’re sick. 

Endurance Training

For those of you involved in endurance sports like cycling, running, rowing, and swimming, it’s best to leave this kind of training until you’re feeling better.  Most endurance training done at Zone 2 or higher (60% of max heart rate plus) puts too much of a strain on your immune system.  

While you can get away with Zone 1 training while you’re sick, anything more intense poses a substantial risk and could make you sicker or prolong your infection by compromising your body’s ability to fight pathogens.  If you’re not feeling well it’s best not to go for a run or a ride until your energy level has returned to normal and symptoms have subsided. 

It’s probably best to avoid endurance training while sick. 

HIIT

The most stressful kind of training on your body is high intensity interval training and other forms that look similar like CrossFit metcons, bootcamps, OTF, etc.  Not only should you avoid this type of training while you’re not feeling well, it’s advisable to not train this way unless your body is fully recovered. 
Having trained athletes in CrossFit for 15 years it’s one of my favorite types of workouts. It’s unique in its potency and can provide a bigger dose in a smaller package than any other type of training.  For optimal results, it’s important to respect this level of intensity and only apply it where appropriate, which is to say a fully recovered body.

Wait to hit your HIIT or CrossFit class until you’ve slept well, are well fed, hydrated, and ready to train hard.  It’s also worth saying that if you train in a group fitness environment you should stay home or opt for another venue if you’re not feeling well. 

It’s disrespectful and irresponsible to subject other classmates, coaches, and gym members to the germs you’re fighting.  Athletes that would show up to my gym while they were sick would quickly expect to be sent home not just for the health of others, but also so they could mend as quickly as possible. 

In Review

Light Cardio + Zone 1 > Lifting > Endurance > CrossFit + HIIT

If you’re not feeling well and fighting off a bug, give yourself permission to stay home and get extra rest.  Stay well hydrated, avoid alcohol, eat lots of clean food, and sleep as much as possible.  This is not an excuse to eat junk food, stay up late watching netflix, or knock back a few hot toddies. When you’re sick, your top priority is to get healthy first so you can get back to working on your health and fitness goals at full speed.

What to Expect on Your 12-Week Holistic Transformation Journey

In the Holistic Transformation Program we teach participants to optimize their health, fitness, and body composition through fine tuning their food intake, sleep, exercise program, and more.  But what is that LIKE!?  

In this post we’ll dig into each week of the program, what habits get changed and what you might experience as you progress through the twelve weeks. 

Week 1

The first week of the program is big. We want new participants to see rapid results to reinforce buy-in and motivation.  You can expect big changes in your food intake right off the bat. The program breaks down very simply what to eat and what to avoid as well as approximate portion sizes and timing of meals.  This kicks off an initial bout of weight loss as inflammation starts to flush out of the body. You’ll start feeling better in only a few days. 

Week 2

This week we teach the fine art of meal prep to support the new food guidelines.  Most participants experience significant weight loss in the first two weeks.  Losing 5-10lbs is quite common at this phase of the program and depends upon starting weight, previous eating habits, etc. While changing what you’re eating is a hard habit to adapt, the immediate improvements make it very much worth it. We also share our recommended blood lab work to be run by your PCP, or even on your own if you don’t have a PCP. 

Week 3

By week three the new approach to food is really taking hold.  For about half of participants weight loss starts to slow as inflammation reaches a low ebb, while it continues for others.  Almost everyone in week 3 reports a significant uptick in energy reducing their reliance on afternoon caffeine.   This is accompanied by a drop in brain fog as mental clarity steps up due to an improvement in hormonal health.  Sleep optimization is one of the major topics covered in week 3 which continues to support improvements in overall energy. 

Week 4

At the start of week 4 participants often mention  improvements in digestive health with bloating and acid reflux having totally disappeared. The rate of weight loss will have slowed (intentionally) for most participants, but continues at variable rates. At this point we’re building the foundation of rapid and predictable fat loss.  Improvement in sleep habits from the Week 3 curriculum have usually further increased all day energy levels, reduced wakefulness in the middle of the night, and left participants more rested as the alarm goes off. The lessons in week 4 cover powerful daily supplements and the workout portion of the program.

Week 5

The start of the fifth week teaches participants about macronutrients and kicks off the start of measuring and logging food. We do so at an isocaloric level of intake as a metabolic test.  This process is highly customized since everyone has slightly different needs. Logging food provides valuable insight into exactly whats in the food clients are eating, giving them a new level of control. 

By now the exercise program is just starting to take hold, but improvements in food quality have not only driven significant weight loss, but also eliminated a vast majority of digestive issues. Most participants will have their blood work results back and learn how to assess their own health from lab work they ran giving them even further knowledge of their own health and aging trajectory. 

Week 6

A week into logging food at this point, participants will have a much deeper knowledge of what’s in their food from a macronutrient and energy standpoint as well as how to manipulate those factors to achieve their goals. It’s worth mentioning that while losing weight the entire time, participants most commonly complain not about being hungry but about how MUCH food they have to eat to follow the program guidelines.  Week six maintains the isocaloric intake while teaching about electrolytes, hydration, and macronutrient timing.  

Week 7

Week seven is a big deal. It’s here we teach how to use a calorie deficit to safely and effectively lose body fat.  It’s from this point forward in the program that most participants start losing weight at a rapid and healthy rate.  Because of the foundations built in earlier weeks, weight loss tends to happen like clockwork.  If you’ve tried to lose weight before with other approaches and haven’t experienced any consistent results, this might be the most exciting part of the program. It works. For everyone. 

Week 8

In week eight participants are sleeping better than they have in years and seeing their strength continue to build as they execute the training program. This also tends to correlate with a drop in joint pain and overall achiness. In addition to feeling stronger, they’re watching the scale drop very consistently to the tune of 1% of body weight per week. For instance a 200lb client would see on average 2lbs a week fall off.  While most will wait until they reach their body composition or weight goal, we teach how to reintroduce foods and assess food sensitivities in week eight.  Modern antibody food sensitivity testing is far less accurate than the gold standard elimination diet we use to assess tolerance to potentially inflammatory foods. 

Week 9

One of the topics discussed in week 9 is Staying in the Groove.  At this point in the program clients’ energy is up, GI issues are gone, habits around food are becoming second nature, sleep is restful and restorative, strength is building week over week, and weight loss is rapid and predictable.  Participants really are in the groove, reinforcing their healthy habits, and fine tuning the process. This week we teach about organic vs. conventional foods and how to decide which is right for you. 

Week 10

During week 10, while participants are riding the wave of massive progress, we discuss the critical process of reverse dieting.  Often overlooked, the reverse diet is a method of making weight loss permanent while repairing any short term hormonal damage done by the calorie deficit.  While implementation of a reverse diet happens after you’ve achieved your ideal body composition, we find it empowering to know where you’re headed.  

Week 11

As the program starts to wrap up in week 11 participants schedule their last of three one on one coaching sessions to assess progress versus their initial goals and choose what level of ongoing coaching and support makes the most sense for them to achieve unqualified success.  Whether you want to lose 20 or 200lbs, we’ll support you every step of the way. Nobody gets left high and dry!

Week 12

At this point it’s celebration time. You’ve made it to the end of your Holistic Transformation Program.  In our experience about 60% of participants elect to continue with some form of longer term coaching. Everyone leaves the program with a massive new knowledge base around what works for them with regard to food, sleep, exercise, supplements, and more.  While it’s been a challenging twelve weeks, the lessons and habits you learned will continue to give you return on your investment for the rest of your life.  

Blood Work: A Look Under The Hood (Video)

Doing blood labs is one important lens through which we have the power to assess our overall health and how gracefully we’re aging.  We can also identify risk factors for chronic disease and use that data to get ourselves on a better track.  

Check out the following clip from one of our Holistic Transformation Program group coaching calls where we dive into what tests we recommend everyone run and why.

The Story Behind the Holistic Transformation Program

Hi, I’m Tyler. 

Many of you know me from CrossFit 214, Adaptive Nutrition, or working with me here at NHP.  You know that I’m always striving to provide my clients with powerful tools for change, seeking new ways to do things better, and get superior results. Which brings me to the history behind the Holistic Transformation Program. 

In 2009 I left the corporate workplace where I had been doing financial analytics and consulting for hospitals and large healthcare companies.  Having learned in depth how the financial side of the healthcare system worked, I was disgusted and wanted out.  

At the time I had been involved with CrossFit for a year or so and had seen how the power of diet and exercise could change lives in ways our medical system couldn’t.  I was going to open a gym to give real people like me and you tangible, life changing results. 

Workouts Aren’t Enough

While exercise was a powerful tool, it became clear almost immediately that exercise alone wasn’t enough to deliver the body composition changes and health improvements my clients were looking for.  I also noticed that the athletes that dominated when it came to athletic performance were very specific about what they ate. 

At the time the paleo diet was all the rage in CrossFit circles and was my entry to functional nutrition.  Guiding people to adopt a paleo lifestyle based on the ancestral health model seemed to give great results for some, but not others. Why the inconsistency?

I was also confused by all the dogma around nutrition. Wasn’t this a matter of biochemistry and thermodynamics?  Why wasn’t there a proven model of mechanisms that could be applied to help my clients lose weight, feel great, and perform at their best? 

At the time I had clients desperately pursuing change and saying to me “just tell me what to do and I’ll do it”. Sounded pretty reasonable to me! The problem was I didn’t know what to tell them. 

I started reading books, listening to podcasts, running down theories on the internet, going to expert lectures, studying for certifications, and getting my hands dirty working with real clients to solve their problems.  I tried all sorts of methods and models on my clients with varying levels of success. Over time, it all came together. 

While it took the better part of a decade, and hundreds of clients, I was right.  There ARE a common set of mechanisms that can be manipulated to give ANYONE success.  The rub is it’s a little complex and each person is subtly different.  

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Here’s the list: 

• Food quality

• Gut health

• Energy intake

• Macronutrients

• Meal timing

• Supplementation

• Exercise selection

• Insulin sensitivity

• Hormone balance

• Sleep

• Hydration

• Stress

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Get those right and 100% of people will experience life changing success.  If that list feels overwhelming, you’re not alone.  While I applaud those that can adjust their nutrition without expert guidance and achieve their goals, that’s an unreasonable expectation for most of us. 

Ironically, the smarter you are and the more you know about fitness and health the more challenging it gets. Getting lost in the details and not being certain of what to do next is common.  You can make up a credible argument for just about any behavior you want. 

Enter the Holistic Transformation Program

I built this 12-week complete health and fitness overhaul to make it easy.  It is the definitive answer to clients saying “Just tell me what to do and I’ll do it”.  If you can follow instructions and are open to changing your habits, we’ll show you how to transform your health and fitness to a degree you might find hard to imagine. 

Not only do we tell participants exactly what to do, but we share the why so they can feel confident in the actions they’re taking.  Once you’ve been through the course, you’ll look at food and fitness through a whole new lens of empowerment. There’s nothing quite like feeling in total control of your body while being able to align your choices with your own personal values. 

Want to lose 100lbs? No problem. Ready to get rid of bloating and GI issues?  Easy.  Feel like you’ll never have the energy you had a decade ago? Try us.

If you’re curious if this might be the solution you’ve been looking for, schedule a time to chat. We’d like to hear what you want to accomplish.  

Book a free coaching consultation

The Science of Holistic Wellness: How Quality Foods, Sleep, and Exercise Transform Your Health

Holistic wellness is more than a buzzword; it's a comprehensive approach to health that considers the whole person—mind, body, and spirit. Unlike conventional methods that often treat symptoms in isolation, holistic wellness aims to address the root causes of health issues. This approach is supported by a growing body of science that demonstrates how factors like high-quality foods, restorative sleep, and appropriate exercise can dramatically improve your overall well-being. In this blog post, we'll explore how these elements not only help with weight loss but also boost energy levels, eliminate gut issues, and reduce the risk of chronic diseases.

1. High-Quality Foods: The Foundation of Holistic Wellness

The Role of Anti-Inflammatory Foods

The quality of the food you eat is a cornerstone of holistic wellness. Nutrient-dense foods like vegetables, fruits, lean meats, and healthy fats provide the vitamins, minerals, and antioxidants that your body needs to function optimally. These foods support cellular health, boost immune function, and help regulate metabolism—all of which are crucial for maintaining a healthy weight and preventing chronic diseases.

How Quality Foods Impact Energy Levels

High-quality foods fuel your body more effectively than processed, inflammatory options. For instance, proteins from sources like chicken, fish, and beef provide amino acids essential for muscle repair and growth, which in turn supports overall energy levels. Complex carbohydrates from vegetables and safe starches offer an appropriate but not overwhelming supply of carbohydrates, without the blood sugar spikes and crashes associated with refined sugars and flours. Healthy fats from sources like avocados, nuts, and olive oil are essential for brain health and hormone regulation, further contributing to sustained energy.

Gut Health and Diet

The foods you eat also have a profound impact on your gut health. Eliminating inflammatory foods such as wheat, alcohol, and processed foods can rapidly solve issues like bloating, constipation, or more serious conditions like IBS and permeable gut syndrome. As the gut heals, brain fog vanishes and mental clarity skyrockets.  Furthermore, the balanced gut microbiome that results from the elimination of problematic foods can help reduce inflammation throughout the body which is linked to a variety of chronic conditions, including obesity, type 2 diabetes, and heart disease.

2. Quality Sleep: The Underestimated Pillar of Health

The Science of Sleep and Its Impact on Wellness

Sleep is often the missing piece in the wellness puzzle. High-quality sleep is essential for numerous bodily functions, including hormone regulation, muscle repair, and cognitive function. During deep sleep, your body produces growth hormone, which is crucial for tissue repair and muscle growth. Adequate sleep also helps regulate the hormones ghrelin and leptin, which control hunger and satiety. When these hormones are out of balance due to sleep deprivation, you're more likely to overeat and gain weight, particularly around your midsection.

Sleep and Energy Levels

Sleep directly impacts your energy levels and overall vitality. Poor sleep can leave you feeling groggy, reduce your motivation to exercise, and trigger sugar cravings that lead to poor dietary choices. On the other hand, restorative sleep boosts energy, enhances mood, and improves your ability to handle stress—all of which contribute to a more active and fulfilling lifestyle. Many of our clients report discontinuing their CPAP usage and a complete resolution of sleep apnea and other sleep disturbances. 

Sleep and Gut Health

There's also a bidirectional relationship between sleep and gut health. Disruptions in your circadian rhythm, the body's internal clock, can negatively affect the gut microbiome, leading to issues like increased gut permeability (often referred to as "leaky gut") and inflammation. Conversely, a healthy gut can promote better sleep by producing neurotransmitters like serotonin, which is a precursor to melatonin, the hormone responsible for regulating sleep-wake cycles.

3. Appropriate Exercise: More Than Just Weight Loss

The Benefits of Resistance Training and Other Exercises

Exercise is another key component of holistic wellness, but not all exercise is created equal. Resistance training is particularly beneficial for those of us in our 40s and beyond. This type of exercise helps build lean muscle mass, which increases your resting metabolic rate, meaning you burn more calories even when at rest. Resistance training also improves insulin sensitivity, which can lower your risk of type 2 diabetes. But perhaps most importantly, resistance training is our major weapon against frailty.  If you’d like to be active and vibrant in your later decades, time in the weight room now will pay massive dividends down the road. 

Exercise and Energy Levels

Exercise boosts energy levels by enhancing the efficiency of your cardiovascular system, allowing your heart and lungs to deliver oxygen and nutrients more effectively throughout your body. Regular training also increases the production of endorphins, often referred to as "feel-good" hormones, which can help reduce feelings of fatigue and improve overall mood. The combination of anti-inflammatory food, high quality sleep, and regular resistance training give a massive advantage when it comes to maintaining mental health in a challenging world. 

 4. Reducing the Risk of Chronic Disease

The Synergy of Diet, Sleep, and Exercise

The holistic approach to wellness doesn’t just focus on one aspect of health but rather how all these elements work together to create synergy in the body. When you eat anti-inflammatory foods, sleep well, and exercise appropriately, you're not just improving your physique — you're setting the stage for long-term health. These habits collectively reduce systemic inflammation, improve immune function, and enhance the body's ability to repair and regenerate.

Preventing Chronic Diseases

This integrative approach lowers the risk of chronic diseases such as heart disease, diabetes, and even certain cancers. For example, a diet rich in antioxidants and anti-inflammatory compounds from fruits and vegetables can help neutralize free radicals, which are linked to cancer development. Regular exercise helps maintain insulin sensitivity reducing the risk of cardiovascular disease and stroke. Quality sleep supports immune function and helps the body effectively fight off infections and illnesses.

Conclusion

Holistic wellness is about making lifestyle choices that nourish your body, mind, and spirit. By prioritizing high-quality foods, restorative sleep, and appropriate exercise, you're not just losing weight—you’re enhancing your overall health, boosting your energy levels, improving your gut health, and significantly reducing your risk of chronic diseases. It's a science-backed approach that empowers you to take control of your well-being and live a more vibrant, fulfilling life.

Ready to take action to start putting these tools to use? Consider booking a free consultation for the Holistic Transformation Program

Is Wheat Wreaking Havoc on Your Gut?

Wheat has been a dietary darling for thousands of years, but lately, it’s come under the microscope for potentially wreaking havoc on our health—especially when it comes to gut issues. Once a wholesome grain, today’s wheat is not what it used to be. Thanks to modern farming, genetic tweaks, and processing methods, it’s evolved into a possible villain for your digestive system. So, what’s the deal? Gluten, glyphosate, and gut permeability (a.k.a. “leaky gut”) all play a role in why wheat may not be as innocent as it seems.

Gluten: The Usual Suspect

Let’s start with the star of the show: gluten. Gluten is a protein found in wheat, barley, and rye that’s notorious for upsetting stomachs—literally. It’s made of two proteins, gliadin and glutenin, but it’s gliadin that tends to stir the pot, especially in people who already have gut issues. Here’s how:

1. Celiac Disease and Its Gluten-Sensitive Cousins

Celiac disease is the poster child for gluten-related gut drama. It’s an autoimmune disorder where eating gluten turns your immune system into a wrecking ball, attacking the small intestine and leaving behind a mess of inflammation and nutrient absorption issues. But even if you don’t have celiac disease, gluten might still be giving you grief. People with non-celiac gluten sensitivity (NCGS) can experience bloating, fatigue, and even joint pain—without their intestines taking as much of a beating as those with celiac disease. Still, inflammation is inflammation, and gluten often adds fuel to the fire. In fact, we’ve yet to work with anyone who genuinely thrives on gluten. 

2. Gliadin: The Gatekeeper of Leaky Gut

Gluten isn’t content with just causing digestive mayhem. Gliadin, in particular, encourages the production of zonulin, a protein that controls the “tight junctions” in your gut lining. These junctions are the body’s security detail, deciding what gets in and what stays out. When zonulin levels spike, those gates loosen, and the gut turns into a free-for-all, allowing things like undigested food, toxins, and who-knows-what-else into your bloodstream. This not only leads to inflammation but also sets the stage for a host of health issues.

Glyphosate: The Silent Saboteur

Gluten doesn’t work alone in this story of gut chaos. Enter glyphosate—the active ingredient in many herbicides, most famously Roundup. This chemical is often sprayed on wheat crops just before harvest to dry them out, a process called desiccation. While it’s great for farmers, it’s not so great for your gut.

1. Glyphosate: Gut Bacteria’s Worst Enemy

Your gut is home to trillions of bacteria, and you want the good guys to outnumber the bad ones. But glyphosate disrupts that balance, leading to dysbiosis, where harmful bacteria get the upper hand. A happy gut means better digestion, nutrient absorption, and immune health. When the bad bacteria take over, you’re left with bloating, food sensitivities, and a higher risk of developing conditions like irritable bowel syndrome (IBS) and autoimmune diseases.

2. Glyphosate and Leaky Gut: A Double Whammy

Glyphosate also messes with your gut’s tight junctions, just like gluten. That means more opportunities for harmful substances to sneak into your bloodstream, leading to inflammation that shows up everywhere—brain fog, joint pain, you name it. When gluten and glyphosate team up, your gut doesn’t stand a chance.

Gut Permeability: The Leak That Wreaks Havoc

The term "leaky gut" has gained popularity for a reason. In a healthy gut, the lining acts like a bouncer at a nightclub—only letting in the good stuff. But when it’s damaged, harmful particles slip through, triggering immune responses and inflammation. And wheat, with its gluten content and possible glyphosate contamination, is a major player in creating this permeability.

 1. Inflammation: The Root of Autoimmune Disease

Once those unwanted guests slip through your gut lining, your immune system goes into attack mode. Over time, this chronic inflammation can lead to autoimmune conditions like Hashimoto’s thyroiditis, rheumatoid arthritis, and lupus. In other words, wheat might be making your immune system work overtime for all the wrong reasons.

 2. Leaky Gut’s Many Faces

Leaky gut doesn’t just affect your digestion. It can show up as fatigue, skin rashes, brain fog, joint pain, and even mood disorders like anxiety and depression. When your immune system is constantly fighting off invaders, the symptoms can pop up in places you’d never expect.

So, What Happens When You Kick Wheat to the Curb?

Cutting wheat out of your diet could be the reset your gut needs. Here’s what you might notice when you bid wheat farewell:

 1. Reduced Inflammation

People who ditch wheat often feel less bloated and achy, thanks to reduced inflammation. This can also improve skin conditions like eczema and even lower markers of inflammation throughout the body, leading to better overall health.

2. Happier Digestion

With wheat out of the picture, your gut lining gets a chance to heal, which can mean fewer IBS symptoms like bloating and diarrhea. Plus, healing your gut helps keep unwanted particles out of your bloodstream, reducing the chances of autoimmune flare-ups.

3. Clearer Mind, More Energy

Many report that going wheat-free clears the mental fog and boosts energy levels. Since the gut is linked to neurotransmitter production, healing it can also improve your mood and mental clarity.

4. Weight Loss

Wheat often sneaks into processed foods, which are loaded with refined carbs and sugars. Cutting out wheat typically means cutting out those processed foods, leading to weight loss and better metabolic health.

5. Supporting Gut Health on a Wheat-Free Diet

Eliminating wheat is just the beginning. To truly heal your gut, focus on anti-inflammatory foods like veggies, fruits, healthy fats, and lean proteins. Fermented foods and probiotics can restore your gut’s balance, while bone broth and collagen help repair the gut lining.

Conclusion: Breaking Up with Wheat for Good

Wheat might have once been a dietary staple, but today, its gluten content and glyphosate contamination are a recipe for gut trouble. Whether it’s increasing gut permeability or sparking systemic inflammation, wheat is a key player in a host of health issues. But eliminating wheat can be a game-changer, reducing inflammation, healing the gut, and improving overall well-being. If chronic symptoms have you down, a wheat-free diet could be the step you need toward better health.

What is a Holistic Approach

We built the Holistic Transformation Program to give people like you the tools to be in control of your health and fitness.  The word holistic to us means intervention through lifestyle habits like what you eat, how you exercise, and when you sleep.  

It means taking action to prevent health problems before they arise instead of waiting to get sick and reacting. Perhaps most importantly though, it means YOU are in control of your health and fitness. You can make decisions for yourself based on your values and not cede control to your doctor or other healthcare practitioner. 

Health and fitness are not something that come from pills or visits with your physician.  They’re a product of your everyday habits.  What you eat each day, how much you exercise, and when you sleep are by far the most powerful tools any of us have to improve our overall health.  

There are reliable evidence based ways you can not just lose weight, but put yourself in your dream body.  By losing body fat and adding muscle you will not just look great, but improve your energy levels and confidence while dramatically reducing your risk of chronic disease.  

You can eliminate bloating and GI issues, clear up your skin problems, and get off your CPAP.  Even elimination of hypertension, prediabetes, and acid reflux are straightforward with a holistic approach.  

It’s habits over pills and medications. And it’s powerful. If you know how, you can feel totally different in as little as two weeks.

A holistic approach means you’re treating the root causes of the diseases, not just ameliorating the symptoms.  Holistic prevention is always preferable to medical intervention when possible.  It’s less risky, less painful, less inconvenient, and less expensive.   

An ounce of prevention is worth a pound of cure.  Wouldn’t you rather eliminate the risk of Type II diabetes by changing what you eat now versus managing the disease later in life? Diabetes medications only slow the progression and reduce the symptoms, they’re not a cure.  Might that mean less cake and candy today? It might.  For some of us that’s a desirable tradeoff to avoid managing an expensive and painful disease for the rest of our life. 

Also, did your doctor ever tell you high blood pressure is curable? Permanently. Yes, even for those with genetic predisposition.  The fix is in your food, sleep, and exercise.  While there are medications that can reduce the symptoms of high blood pressure the only real cure is holistic. 

Lastly, a Holistic approach puts you in control. As a good friend once said, relying on your doctor to interpret what’s happening with your body is like having your priest read the bible for you.  While doctors are incredibly valuable when you’re sick, they do not have the tools to guide you to optimal health and fitness.  Doctors treat disease. We teach a holistic approach. 

Doctors are like lifeguards and trainers are like swim coaches. If you need a lifeguard a swim coach won’t help. But if you do need a lifeguard, chances are at some point you needed a swim coach and didn’t get one.  

By learning specifics about how to eat, sleep, and exercise, you can make better decisions that leave you in control of not just your overall health, but how you look and feel day to day.  You’ll be able to choose what habits are worth it to you and which aren’t to better align your values with your actions, leaving you feeling in control of your body. 

In conclusion, a holistic approach  is about empowering you to take charge of your health through actionable, evidence-based habits. Rather than waiting for health issues to arise, this approach gives you the tools to prevent them by addressing the root causes—your daily choices in food, exercise, and sleep. This is not just about avoiding disease; it's about achieving a level of health and fitness that allows you to live your best life, free from the need for constant medical interventions.

By choosing a holistic approach, you're choosing to be proactive, to take control of your health, and to live in a way that aligns with your values. It's about more than just avoiding illness; it's about thriving. Whether you're looking to shed pounds, gain muscle, eliminate chronic issues, or simply feel more energized and confident, the power is in your hands. The path to lasting health isn’t paved with pills or quick fixes, but with the consistent, intentional habits you build every day.

We believe that with the right guidance and commitment, you can transform not only your body but your entire outlook on health. This is your journey, and with a holistic approach, you're not just a passenger—you're the driver.

Supplements for Snoozing: Sleep Stack Dream Team

Hey there you drowsy dudes and dames,

Ever wish you could drift off to dreamland as effortlessly as turning off a light switch? Well, it’s time to stop counting sheep and start counting on science! In this edition, we’re diving into the dreamy world of sleep supplements—your ticket to restful nights and refreshed mornings. So grab your favorite herbal tea, get cozy, and let’s explore how you can snooze smarter.

We know from working with hundreds of clients that there’s huge power in habits around sleep. Specifically, keeping a consistent bedtime, shutting down screens an hour before lights  out, and prepping a dark, cool, and quiet bedroom tend to dramatically improve sleep quality and duration.  

That being said, there’s a lot to be said for the efficacy of some powerful over the counter sleep supplements. Below we’ll introduce you to our favorite stack that’s cheap, backed by scientific studies, and safe for use long term. 

Without further ado, let's meet the sleep dream team:

Magnesium plays a significant role in improving sleep quality by enhancing sleep architecture, regulating neuroendocrine functions, and reducing inflammatory stress. Supplementation with magnesium can be particularly beneficial for those with magnesium deficiency, leading to better sleep outcomes and reduced sleep disorder symptoms.

Glycine has been shown to improve both subjective and objective measures of sleep quality. It reduces sleep onset latency, increases sleep efficiency, and enhances overall sleep satisfaction. These effects are mediated through mechanisms involving core body temperature reduction, NMDA receptor activation in the SCN (the timekeeper of your circadian rhythm), and inhibition of orexin neurons which are responsible for regulating wakefulness. Glycine's ability to modulate neuropeptides and increase serotonin levels further supports its role in enhancing sleep quality.

GABA plays a significant role in improving sleep quality by reducing sleep latency and increasing sleep duration. The primary mechanism involves the activation of GABAA receptors, which promote sleep by reducing neuronal excitability essentially calming things down in your brain. While there’s debate about whether orally taken GABA will cross the blood brain barrier, the sleep enhancing effects might be explained by the calming effect of GABA on the nervous system outside the brain. . 

L-theanine plays a significant role in improving sleep quality by enhancing sleep duration, efficiency, and latency. It achieves these effects through the regulation of neurotransmitters and its ability to reduce anxiety. Additionally, combining L-theanine with other compounds listed above can potentiate its sleep-promoting benefits. It’s also worth noting L-Theanine can be taken with your morning coffee to improve the lift from caffeine while reducing jitters. 

Links and dosages

For optimal results take the full stack of supplements at one time 30-60min before bedtime as a part of your wind down routine. 

Magnesium: 400-800mg - 2 to 4 scoops 

Glycine: 3g (3,000mg) - 6 capsules

GABA: 300-500mg - 3-5 capsules

L-Theanine: 200mg - 1 capsule