What I eat in a day...

I speak often of my disdain for the “what I eat in a day” trend.  It's not hate, I do believe that most of the fitness influencers who post these have only good intentions, and they get asked the question all day, so why not answer it. 

My issue with the trend is that these posts are often presented as a blueprint, as if it would work for everyone, and that’s just not true. There is no formula. Too many other factors play a part in getting results. 

Only the serious, who are in  relentless pursuit of their goal, will get the results they want.

Just get obsessed. 

With that being said, here's probably the most simple and honest daily nutrition regimen you'll ever see. I don’t talk about it often, because I don’t want people to copy it exactly, and expect the same results.  It's just what I have come to after years of trial and error.  

Keep in mind I said it's simple, not easy. I don’t overcomplicate anything, I have a lot of staple foods that I just eat everyday. 

The results came from consistency, day in and day out.  Not a 30 day challenge, not a 75 hard or any of that. Full transparency, It's just what I have decided I will do every day, until I come across something else that I have to tweak.  

I start my day with water, and about 200 mg of caffeine in some format, either coffee, or an energy drink. 

1pm - A can of sardines,(my favorite brand is bella),  a box of bone broth (Kettle fire brand is my go to, I get the ginger turmeric flavor)

4pm - 25 grams of Iso Whey protein (I use the ascent brand from whole foods, they come in 25 gram packets)

Between 5pm and 7 I eat my one solid meal. The Meal has a basic structure and I just fill in what I want that day.  50 grams of protein, (salmon, chicken, eggs, or beef). And a vegetable. If the protein is chicken or fish, I'll also have a side of avocado. If I plan to do heavy lifts in the morning, for major muscle groups,I’ll have a sweet potato or white rice. 

Finally, right before bed I eat a handful of  pitted dates. 

Just a few things to be noted. 

I do extended fast, once a week I’ll go 24 - 36 hours.  

I don’t plan break meals or days, the goal is to stay consistent, and break meals tend to just happen from time to time.  I’ll have breakfast with my son, get invited to something that involves food and drinks, there's always opportunities to indulge, so why schedule them? 

The Science Behind Habit Formation

Have you ever wondered why some people seem to effortlessly maintain healthy habits while others struggle to make them stick? It all comes down to the power of habit formation. An interesting process that influences our daily routines and behaviors. Whether you're aiming to improve your fitness, boost your energy levels, or enhance your overall well-being, understanding habit formation is crucial for achieving your goals.    

Picture this: it's Monday morning, and your alarm goes off. You groggily roll out of bed and stumble towards the kitchen, where you grab a glass of water before lacing up your workout shoes. You take your morning supplements and head straight to the gym without really thinking about it, or debating with yourself. It seems effortless, almost second nature. How did this become a part of your routine? That's the power of habit.

Habit formation is a complex process that involves multiple brain regions, chemical signals, and neural pathways. Habits are essentially automatic behaviors that we perform in response to specific cues or triggers, without conscious thought or effort. They are deeply ingrained in our brains and are often resistant to change, making them both powerful tools and formidable obstacles in our pursuit of health and fitness goals.

One of the most influential models of habit formation is the habit loop, developed by Charles Duhigg in his book "The Power of Habit". The habit loop consists of three stages: the cue, the routine, and the reward. The cue is the trigger or stimulus that prompts the behavior, the routine is the behavior itself, and the reward is the positive outcome or reinforcement that follows the behavior. For example, every now and then I get  annoyed by social media and the amount of time that I spend scrolling on IG and TikTok, so I decide to take a break by deleting the apps off of my phone.  The first day without the apps is always so revealing.  I can be in line at the grocery store, driving, or at the gym resting between sets and I find myself reaching for my phone and mindlessly trying to open an app to scroll.  It becomes very clear that my trigger is idle time, my routine is grabbing my phone, and my reward is scrolling through IG looking at whatever my timeline is feeding me at the time.   If someone has the habit of snacking on junk food when they feel stressed (cue), they may go to the vending machine (routine) and get a candy bar (reward). Over time, the brain associates the cue with the routine and reward, making the behavior automatic and habitual.

Another well-known study on habit formation is the "30-day challenge" study by Phillippa Lally and her colleagues at University College London. In this study, participants were asked to choose a new healthy habit, such as drinking a glass of water before breakfast or going for a 15-minute walk after dinner, and track their progress for 84 days. The researchers found that it took an average of 66 days for the new habit to become automatic, and that the level of difficulty and frequency of the behavior played a role in how long it took to form the habit.

Other research has shown that habits are deeply connected to our environment, social cues, and emotions. For example, a study published in the journal Health Psychology found that people who kept unhealthy snacks on their desks at work were more likely to eat them, even if they were not hungry, simply because they were visible and accessible. Similarly, research has shown that social support and accountability can be powerful tools in forming new habits, as people are more likely to stick to a behavior if they know that others are watching or will hold them accountable.

Overall, the science of habit formation is complex and multifaceted, but understanding the underlying mechanisms and factors can help us develop and sustain healthy habits that align with our goals. By using strategies such as cue modification, environment design, and social support, we can rewire our brains and create habits that support our health and fitness journey.

More Than Fitness

Why are so many of us obsessed with fitness? For some, it's all about looking good, the ability to turn heads and stand out in a crowd.  For some, it's about longevity and overall health.  Fitness is often seen as a means to an end - a way to achieve a certain body type or aesthetic goal. While there's nothing wrong with striving for a healthy physique, the true power of fitness lies in its ability to transform not just our bodies, but our minds and our lives. When we commit to a fitness regimen and make it a habit, we develop discipline and resilience - qualities that can serve us in every area of life. We learn the power of consistency and the rewards of hard work. We develop a growth mindset, one that celebrates progress over perfection and learns from setbacks instead of being defeated by them. And most importantly, we build confidence - not just in our bodies, but in our ability to overcome challenges and achieve our goals. So while fitness may begin as a pursuit for a better body, it has the potential to become a vehicle for a better life in all areas.

Despite our best intentions, many of us struggle to make meaningful progress towards our health and fitness goals. We start out strong, fueled by motivation and excitement, but quickly hit roadblocks and lose momentum. We fall back into old habits, skip workouts, and justify unhealthy choices with a bunch of excuses. The problem is, motivation is fleeting. It's great for getting started, but it can't sustain us through the long haul. What we need is discipline, habit, and a sustainable approach to fitness that fits into our real lives. That's why I started writing. Amidst an industry full of quick fixes and shortcuts to try to avoid the work, I wanted to create a guide to developing daily habits that align with your unique goals, so that you can achieve real, sustainable results. I wanted to equip people with the tools, strategies, and mindset needed to conquer your challenges and make lasting changes.

Hunger Hacks

Hunger Hacks: A beginner's guide to controlling hunger and maintaining a positive mood while intermittent fasting.

Discover the ultimately guide to fasting success with "Hunger Hacks: A Beginner's Guide to Controlling Hunger and Maintaining a Positive Mood While Intermittent Fasting." This practical and insightful book is designed to help fasting beginners overcome common challenges and achieve their goals. From understanding the benefits of fasting to practical strategies for hunger control and mood management, this book provides a step-by-step roadmap for a successful fasting journey. Learn how to harness the power of fasting, explore hunger hacks that keep cravings at bay, cultivate a positive mindset, and unlock the key to balancing hunger and mood during intermittent fasting. With this comprehensive guide, you'll gain the knowledge, tools, and confidence to embark on a transformative fasting journey and embrace a healthier and more fulfilling lifestyle.

Find your Why

When it comes to health and fitness, most of us have a surface-level reason for wanting to get in shape - to fit into a certain dress size, to feel confident on the beach, or to impress someone special. But to truly make lasting changes and stay motivated through the ups and downs of the journey, it's important to identify the deeper reason behind our desire for change - your "why". Your "why" is the driving force behind your goals, the reason you get up early for a workout or resist that tempting slice of pizza. It's the emotional connection to your goals that keeps you going when the going gets tough. Without a clear and powerful "why", it's all too easy to lose motivation and fall back into old habits. If you don’t have a “why” you need to find one.  Because when you have a strong and meaningful reason for getting in shape, anything is possible.