The common conception that you have
to get in protein and carbs right after your workout (within 30 min – 1 hour) really only comes into play if you’re training fasted.
If you’ve gotten a solid protein and
carb meal in before your workout that “mythical magic window” actually extends to 3-4 hours post-workout, and provides additional hormonal and cellular response in many cases.
However, to throw one final curveball:
IF you plan to do an additional workout within a 6 hour window after the 1st workout…then YES, simple carbohydrates and protein will be very beneficial immediately following the 1st session. IF the answer is NO additional workout, we recommend a complex balanced meal rather than the simple carbs+ protein.
WARNING: This is the longest post I’ve ever made… it’s like a book. Hopefully it makes sense.
Kyle Flowers 2019 Advanced Game Plan
The sheet below was created on Microsoft Excel. Google sheets would work the same. I have never had my plan in writing before. This is part of my 2019 resolution to create “structure.” I have always had these nutrition & activity plans in my head and can follow them without a sheet because it is my “lifestyle” meaning it is routine. HOWEVER, when introducing something NEW… like the first month on something like the “keto protocol” for example then yes, I had to map out the nutrients and log results in an APP like My Fitness Pal. After I learn how something new feels then I know what that type of breakfast, snack, lunch, and dinner looks like. I feel like MOST people who have full time jobs not related to health and fitness and without this type of experience will do much better which a chart or written plan of action. After trying a wide spectrum of “things” like:
Adkins, Paleo, Vegan, Vegan Alkaline, water fasting, dry fasting, juice fasting, intermittent fasting, bone broth fasting, elimination diets, keto, targeted keto, cyclical keto, high carb/ high protein, low carb high fat, whole 30, grapefruit detox, gut recharges, olive oil + lemon juice cleanse, herbal cleanses, non-herbal cleanses, carb front loading, carb back loading,… ( you get the point…) after a while you start to understand food and what works for you and when but you HAVE TO ACTUALLY TRY THEM 100% and pay attention to how you feel and write notes otherwise it’s BS for someone to say they did keto but they don’t even know what it feels like to be in “ketosis” or “I did paleo” but they were eating out at restaurants… Don’t be a fraud- is my point. Give things time to work, see how you feel, learn, make changes, and then take the next step. Health is a lifestyle not a 30-day quick fix.
Not many people got healthy in a matter of weeks just like not many people got chronically sick in a matter of weeks. I mean… take a look around.
“GREAT ACCOMPLISHMENTS TAKE GREAT TIME.” – A wiseman.
I am not tech savvy… hopefully when you click this below you can see the spreadsheet… if not, let me know I can email it over.
kyle flowers 2019 gameplan kyleflowers2019gameplan
Keys to know before you pass go: (or just pass go & collect your $200)
1.) This is “advanced” I would never recommend someone new to follow anything like this plan. LIFESTYLES are complex and nobody is the same. Taking a realistic approach will lead to success, not going 150% then burning out & giving up.
2.) If stuff like this overwhelms you, slow down, breath, keep reading, ask questions, do some research, or hire a coach. Talk to your physician, if they shrug their shoulders & look at you like a sloth then make a switch. Find a dietitian or nutritionist who does not preach the old food pyramid.
3.) This is “non-stressful” to me. I would never recommend someone follow a plan that stresses them out more than it brings sense of well-being and happiness. I’ve been making small health and nutrition changes throughout the course of nearly 15 years now. It’s very rare that I stick to a “strict plan” or rid myself of things I enjoy unless the “things” I enjoy are causing me to lose track of my overall life vision. With that being said, I enjoy feeling my best significantly more than a cinnamon roll 95% of the time. But there’s always that 5% of the time. (Yes, I’m estimating that out of every 100 meals consumed (3-4 meals per day over the course of a month -or- approximately 100 meals) there are probably 5 meals where I have something like pizza, bread, cinnamon rolls etc… maybe 10 during vacation time and possibly as little as zero on a very strict month like the 21 day Pre-Thanksgiving plan.
OVERSHARE: There are zero Thanksgiving or Christmas family gatherings where I do not consume food until I’m sick…that may seem ridiculous to some experts but it is so rare and I live it to the fullest, if I did this for every birthday party that would be every other week it seems like & would certainly take its toll on me. I shared that to note that I do not turn the holiday binge into a two-month extravaganza… I get back on my 80/20 or 90/10 routine as quickly as possible. There is always a “semi-plan” in place to fall back on.
4.) This is MY plan so follow at your own risk. I’m not a doctor and I’m not recommending anyone do any of these things. I weigh 185lbs, I’m a 32-yr. old male, and my activity level each day is written for a reason. The reason: I want to eat for health and longevity but still be able to do what I enjoy (fitness). Last year (2018) I was only working out 2-3 days per week, so this looks night and day different than before…. 2009-2017 evolution of meal planning would be HILARIOUS to look at a compare (you should always adjust accordingly). If I consume as many calories as I did in 2018 while increasing my workout load, I will just break down. With that in mind, if I increase high inflammatory foods in this process, I will just feel like crap again (not worth it to me). People act like getting older just sucks and you’re supposed to hurt… NO being inflamed sucks it doesn’t matter how old you are.
5.) I do not follow this 100% of the time (probably closer to 80%). This is a GENERAL GUIDELINE to keep myself on track. After de-loads, vacations, extended holidays etc. I know no matter how far off the horse I fall I can get right back on track by reverting to this “yearly guideline.” If 6 months into the year I change my routine I will adjust the guideline. (I feel this is where most people will benefit from having a coach or training partner) unless they have the knowledge to make these types of changes on the fly.
CREATING A SHEET “The Nitty Gritty”
This section is to talk you through the sheet as you look at it… if you aren’t looking at it then it might not make sense…? If you are one of those who read everything on your cell phone (good luck).
The YELLOW is highlighting the section that is being described… if you get lost do not worry, +I live day to day lost in thought… just keep swimming you’ll find your stroke.
Day Eating Window (Start-Finish) Physical Activity F3 Target Calories
Far Left: “The Day of the Week – (aka: what day it be…)”
The day of the week is the day of the week. It is what it is. I try to be as detailed as possible just in case.
Day Eating Window (Start-Finish) Physical Activity F3 Target Calories
To the right of that: “Eating Window (Start- Finish)”
The eating window is the time frame in which you consume any food or drinks other than BLACK coffee, green tea, water, or some herbal teas. The first time listed is when I eat my first calorie. The final time listed is when I hit my time cap on calories consumed. After this window I will allow myself chamomile tea or other non-caffeinated herbal teas to unwind before bedtime.
Some people call this “time restricted eating” or “intermittent fasting.” I’m eating in a 7-8-hour window 4-5 days per week, fasting a minimum of 24 hours once per week, and 1 day of eating from sunrise to pass out. I change the eating window daily based on a few things:
1.) Activity level that day and the following 24 hours to follow.
2.) My body composition goals
a. If I’m training for a 5k then I’ll try to cut down to 180, it sucks running distance at 190-195!
b. If it’s beach season I want to look shredded- yeah, I’ll admit it… whatever (I’ll cut carbs for a month- not starve myself or do any kind of bodybuilding cut- just basically changing macros (fats, carbs, proteins) around slightly and the nutrient timing, plus add in the supplements I know work for me to burn fat (no, not fat burners)- it’s not rocket science and it’s not dangerous I promise. I mean always ask your doctor 😉
c. If I get suckered into signing up for a CrossFit style competition then I’ll increase the number of strength pieces in my training, interval work (intensity), and increase carb intake pre/post workout to get around 190-195. I don’t like how I feel at my ideal physical performance weight & I know it is not the healthiest regarding longevity, so I cut back to maybe 1 or 2 of the local comps per year (mainly to support local gyms and have some fun).
Written as… Week 1: Week 2: Week 3:
Every Wednesday night dinner until 24,36, or 48 hours after I will be doing a water only fast. Every 3 weeks I will start back at week 1 in a yearlong 3-week rotation with the 1st week being a 24 hour fast, 2nd week being a 36 hour fast, and 3rd week being a 44 to 48 hour fast. The eating window, physical activity, and calories for each week fluctuate based around the length of each fast.
I enjoy water fasts over 72 hours, but I was advised to stay under 48 hours based on my bodyfat and goals. -I will still do one 5 day minimum fast per year for personal enjoyment but it won’t be a monthly deal of experimenting like last year for me. I believe the daily intermittent fasting with weekly 24-48-hour fasts will accomplish the desired autophagy results.
“Autophagy”: As Yoshinori Ohsumi and others have described, autophagy is the process by which cells degrade and then recycle unneeded or dysfunctional proteins and organelles (via lysosomes). In bro-science terms I’ve read doctor’s and scientists belief that trained fasting is like “cancer insurance” and it is FREE. If all else fails, the mental aspects of fasting as worth the adventure to me.
“Feast -or- Feast at Will”: This just means I eat as much as my heart, mind, stomach desires. There are no rules on the feast, if I want pizza and ice cream I will eat both and then drink a margarita if I want… although it is a feast at will 95% of the time the foods will still be clean and all real foods cooked and prepared myself… but the crazy cheat meals do happen and I don’t stress over them one bit.. like maybe 1%. If a food causes guilt or stress, then it’s not worth eating in my opinion. If I truly believe it’s a beneficial cheat meal and enjoyable with friends & family then I’ll be thankful for it and enjoy every bite (the mind is a powerful thing: be thankful & happy for what you eat).
***I will explain why I chose each specific eating window and why they change daily when we go over each day of the week.
Day Eating Window (Start-Finish) Physical Activity F3 Target Calories
The 3rd Dingy “Physical Activity”
Daily physical activity is the key factor into the nutrient timing and macros for the day. If one of the activities changes then I’ll make simple tweaks on the fly.
Example: Mondays I plan to do workout in the AM, so my nutrition plan is set around this taking place. If the high intensity training does not take place, then I’m not going to slam a high protein (30-35g) + higher glycemic carb* shakes in the morning… I would revert to a higher fat- vegetable carbs only type of early day. In my previous life, an AM session with 1 or 2 more PM sessions would shake up this entire plan. You must consider your activities when putting together your plan (or a plan for someone else).
SIDE NOTE: this is a huge issue I have with devices and APPs that track “activity level.” Some people may consider 1 hour of steady state or even “orange theory” style exercise to be high intensity -or- a high activity day when in the real world some athletes are getting 10x that amount of power output in 10-15 minutes of strenuous exercise then repeating this multiple time per day. I feel like many trainers, apps, and people in general are making huge mistakes on nutrient timing and total macros based on misperception of activity levels (this is just what I’ve noticed).
KEY WORDS IN PHYSICAL ACTIVITY
“Rest”: I’m considering yardwork, walking (even if it’s the mall), going to the park, swimming (for fun-not laps), stretching, social gatherings etc.
“CrossFit”: High intensity training/ strength, gymnastics, cardio etc.
“High Intensity”: I’m pushing myself as hard as I can…
“Cardio Intervals”: Basic cardio movements done generally ranging from :30 – 5:00 of work with built in rest… I like these sessions to be less than 30 minutes. (Usually 10-20 minutes)
“Stretch”: Not yoga… this is basic 1:00-5:00 holds just focusing on breathing and relaxing. Nothing forceful. “ROMWOD” style.
“Meditation”: This word creeps people out. But I’m not sure why some people are scared to relax, slow down, breath, and feel better? I like guided sessions on APPS like Headspace, YouTube, or more recently getting into the WIMHOF Method.
“Endurance”: Lower intensity, longer duration… but not typically what people imagine (10-mile run) … walking with weight, dragging sleds for distance, farmers carry, biking, bodyweight movements, etc.… these sessions will generally last 1-3 hours. I do not consider this “working out” like the high intensity training. This is mentally challenging and therapeutic to me. I believe the meditative style breathing mixed in with endurance work is top notch or “next level” stuff.
AND ANOTHER ONE… “F3 (FOOD by FEEL with a FOCUS”
Day Eating Window (Start-Finish) Physical Activity F3 Target Calories
F3 is how I think when it comes to food. I want to eat food to feel a certain way so that requires a certain focus to get the task done.
Food: Will be in green to remind myself to always eat greens. But really the types of food, style of “diet” for each meal or day, and other details.
Feel: Feel is what it is… how I want to feel that day plays a huge role in how I decided to eat. If I need cognitive awareness then I eat high fat, moderate protein, and almost zero carbs. If I need laser sharp focus, then I’ll stack black coffee or yerba mate with the high fat meal (or make a bulletproof style caffeine drink) to enhance the effects even greater. If I’m going to do some intense studying, meetings, or need to GET IT DONE then I’ll stack nootropics on top of the caffeine and high fat meal for example. I know throwing in a bagel or loading my coffee up with sweeteners at breakfast would destroy my entire plan within minutes. My goal is to get others aware of how foods and lifestyle choices truly effect how they feel. Even if a lot of it is mental (which it is) there’s just as much that is not mental (it is physical) and affects us emotionally as well. Don’t want to get too deep let’s move on.
Focus: Focus is the “structure” or plan in place to eat a certain way to create the desired feeling or outcome.
Example: The IDEA of a meal plan is great… to turn the IDEA into real life you have to go to the grocery store, create the proper balance of meals, have healthy snacks ready to go, and have a BACKUP PLAN in case something goes a different direction… because there is almost NEVER a perfect planned week in my life & I’m assuming for larger families that perfect plan goes a different direction the first few hours of the day for most people… have an outline, create a plan, and know what to do when the plan changes directions. This is done through training… the more you train the better you’ll be able to adapt and overcome each obstacle in life.
KEY WORDS IN F3
“Nutrient Timing”: The time of the day I decide to eat simple or complex carbs, fats, or different types of protein sources
“Macros”: Total # of fats, carbs, and protein = calories consumed in the day. I do not follow precise macros unless I’m following someone’s protocol like if I must hit 70% fat, 5% carbs, and 25% protein for the “keto protocol” then yeah, I’ll have to count macros for a few weeks to understand exactly what those numbers look like. But I feel better mentally training myself to know what kind of nutrients I need and when I need them. I also enjoy learning how to deal with certain symptoms or what I like to call MY BODY TALKING TO ME and telling me exactly what it needs… if you feel like your body doesn’t talk to you then just do some extended fasts, mess around with minerals and eating one food at a time to break fasts, and you’ll figure out rather quickly how much your body talks to you. I’m not crazy YOU are crazy.
“Micros”: I’m referring to ALL nutrients inside and out. Vitamins, minerals, enzymes, bacteria, fiber, fatty acids, amino acids, and whatever else is out there… you could have ALL your macros dialed in but with just a few micro deficiencies it may feel impossible to lose fat or gain muscle. I understand the value of macros for most people… but it will never stop being ridiculous to me how overvalued total fats, carbs, and protein are compared to the QUALITY of each fat, carb, and protein plus what each food offers in terms of the micros. It is mind blowing how far lost we are in this aspect. This should be a focus from Elementary, to Jr. High, to High School and beyond we should be taught basic nutrition, farming or gardening, and health. But whatever.
“Higher Glycemic Carb”: I’m referring to any carbohydrates other than vegetables essentially… even if they aren’t technically classified as “high glycemic” I don’t really care… I’m referring to all fruits, pastas, rice, starches, yada yada even if they aren’t all high GI… maybe I should change the wording to NON-VEGGIE CARBS… but it’s my chart so the “experts” can get over it.
“Alkaline Vegan”: This is a very strict list. You can look up Dr. Sebi’s list. I like to play around with alkaline vegan recipes and see how I feel… to many people this list seems nuts… when I eat from this list, I feel great… that’s all.
“Smoothies”: This is not a smoothie king banana & protein shake. I stuff as many nutrients in a blender as humanly possible and aim to get a full day’s worth of nutrients in one super smoothie. Note: not a full day’s worth of macros… a full day of nutrients.
“Salads”: Same concept as smoothie. It is not iceburg lettuce with some tomatoes and cucumber smothered in ranch dressing… this is a dark leafy green chard, kale, dandelion base with significant amounts of healthy fats from extra virgin olive oil (EVOO), hemp seeds, lemon or lime, a high quality balsamic vinegar, fruits, nuts, seeds, and literally every left over fruit or vegetable left in the fridge from the previous week. Anything goes.
“Communicate”: This is important. If people in the house or at work do not understand that I’m fasting -or- feasting or whatever it may be it can lead to some awkward moments. Like hey let’s meet for coffee instead of food because I don’t want to feel like a weirdo, and I don’t want you to feel awkward either. Things like this shouldn’t feel weird but sometimes it happens and that is usually because lack of communication (from what I’ve noticed).
“Post workout shake”: The shake consumed within 1.5 hours post workout.
“High Protein”: I consider over 35 grams in one sitting the high end of protein for myself. This is based off NITROGEN BALANCE. 43 grams of protein is the suggested limit a 200 lb. male should consume in one meal based on protein synthesis and the bodies’ ability to convert ammonia to urea.
I weigh 185 so my goal is 100-120 grams of protein per day. Many gym rats and athletes would think this is ridiculous. Others on steroids or young athletes with surging levels of hormones have a false perspective of how real nutrition works, because their bodies are in a different stage of life than the majority.
Example: A 19-year-old male weighing 200 lbs. at 10% bodyfat should not eat the same amount of protein as a 200 lb. male at 10% bodyfat who is 35 years old who should certainly not eat the exact same as a 200lb male with 25% bodyfat who is 30 years old. This is speaking in generalizations: perhaps the 35-year-old is taking testosterone replacement therapy and has the same hormone levels as the 19-year-old… (testosterone is a steroid- whether the low T clinic wants to say that out loud or not.
Everyone has their own personal goals. Two of mine are to live long and feel great the entire time I live. Eating my bodyweight to 2x my bodyweight in protein is not going to help me achieve those goals.
“Water Fast” If I am dizzy, weak, or light headed I’ll add minerals to my water. This has always worked for me. (Usually ¼- ½ tsp of high-quality mineral salt)
If I have knots in my stomach, I will drink organic black coffee or green tea with additional mineral salt.
Nothing else is allowed.
Day by Day Breakdown
Sunday – Saturday
Here is a breakdown of each day of the week. The who, what, when, where, and why.
Noon- 8:00PM (8-hour window): I’m currently 32 years old and find an 8-hour eating window to be ideal for my hormones and activity level. I plan to drop to a 6-hour eating window around 40-45 years old and I see value in smaller windows for longevity.
I do not typically work out on Sundays. I stay active with life. If I do too much sitting on a Sunday, then I feel it is harder to get going on Mondays, so I like to move and “be out and about.” I believe too many think of rest as sitting on a couch.
Food: Micronutrients (alkaline/vegan) dense day. On Sundays I typically like to break my fast around noon with a massive smoothie or salad that has as many nutrients as possible. I do not care if the meal has 500 or 2,000 calories, the carbs/fats/proteins mean nothing to me. I want vitamins, minerals, enzymes, bacteria, and fiber.
I’ve made the mistakes before… eating a breakfast loaded with carbs before church then I feel brain fog, no awareness, and want to go to sleep during the service… or eat & feel like crap so I skip planned morning activities to be lazy. If I skip the morning breakfast (fast) and either drink black coffee (plain) or tea then I feel great until 11 or noon. It’s important that the first meal I eat is nutrient dense and typically grain free or else I’ll be glued on the couch or just feeling like I’m not excited to be doing XY or Z (whatever is planned for the day). It is amazing how food can alter my mindset. Maybe it is all “mental” or maybe people just don’t understand why they feel a certain way. Whether it is mental or not: I know how food and drink choices make me food.
Sunday’s calories are generally very low compared to my other days. Reason 1: I eat a surplus on Saturdays. Reason 2: I do not generally do high intensity workouts on Sunday (if I do then I eat a little more). Reason 3: I spend a lot of money on nutrient dense food for Sunday & they make me feel great even with low total calories… this leads me into feeling great on Monday rather than how I used to live my life going into Monday feeling horrible & “grinding” until Tuesday.
AM: CrossFit -or- “high intensity training”
The primary fuel source for anaerobic exercise is glycogen, which is manufactured from glucose. When exercising in your anaerobic zone, your body is unable to break down fatty acids fast enough to fuel your workout. Instead, it uses muscle glycogen and ATP stores as the primary fuel source.
The above is why I supplement 5g creatine monohydrate before my high intensity training sessions. Many dietitians, athletes, coaches (many folks) have a strange idea of creatine: I have a few thoughts….
1.) Creatine works. For athletes and for non-athletes (just for health).
2.) Creatine is cheap.
3.) Creatine is backed by science (for those who need it).
Pre/Post workout nutrition: Pre-workout I just take a shot or four of espresso with 5g creatine monohydrate. If I want to cut some bodyfat then I’ll spend the extra on L-Carnitine, Green tea extract, and Beta-Alanine to stack together with the creatine… but I’m on a budget right meow.
Fasted workouts* let me clear the air here… many very high-level coaches & athletes believe not eating pre-workout is a fasted workout. Okay, if I eat dinner at 8PM & workout the next morning that is not a fasted workout. My body (if properly fueled the day prior) has the vitamins, minerals, glycogen, water, etc. (everything is needs) to do one session of training at 100% effort…. THIS IS NOT FASTED EXERCISE.
1 Daily training session:
If this is the only high intensity session of the day, then I will not have carbs pre or post workout! I would rather replenish glycogen over an extended period without spiking blood glucose! I feel this is best for inflammation, mental clarity, and health/longevity.
If I were still completing 2+ high intensity sessions 5-6 days per week then this scenario would be different- there is where eating for performance and eating for health go their separate ways.
EATING FOR HEALTH IS NOT THE SAME AS EATING FOR PERFORMANCE. They can share similarities, but they are not the same. Many athletes fail to see this big picture when preaching to their non pro athlete friends with completely different lifestyles.
PM: Cardio Intervals + Stretch / Meditation/ or WIMHOF
I like this in the late afternoon to unwind from the day & to better assimilate my dinner. If I skip all activity then I will do some pull-ups, push-ups, or air squats before dinner (not a lot) just get some blood flowing to improve glycemic variability.
Post workout shake: high-protein+ moderate carb+ zero-fat). I am seeking a positive hormonal response from the aminos and carbs post workout to replenish for another PM workout. If there is nothing planned for the PM, then I will skip out on the carbs immediately post workout and save them for more complex varieties at lunch.
After the post workout shake, I will eat a balanced high fat, moderate protein, and low carb (HFLC) meals for the remainder of the day. I do this 100% by feel. I have weighed and measured foods, counted macros, taken blood glucose tests, ketone tests, and I know what my body needs.
I believe all these tools are useful in training for optimal health: blood monitors, food apps, devices like the WHOOP, heart rate monitors, sleep monitors, etc. When these devices are used properly for training & your results are well documented you can learn what you need to learn BY PUTTING IN THE TIME AND EFFORT (WORKING) and then move on without them! The stress is then reduced, you have learned how you feel and respond to certain foods and different styles of training, and you are ready for the next step at this point!
My mindset or FOCUS needs to be: Energized for morning workout and then focused on work for remainder of the “busy day.” Mondays are busy for me. We have our coaches meeting, we talk about the week, and new “things” always pop up. If I have a big nasty cheat meal on a Monday morning (which is 0% of the time) then I will feel like a slug with brain fog and nothing will get done… then I’ll have an awful Tuesday & the domino effect is full throttle. Mondays must be in the zone!
3,000 – 3,500
I usually have 2 vegetable-based meals ranging from 750-1,000 calories then 2 fatty snacks (like 2 shots of olive oil, a fat bomb, or a bunch of nuts) in addition to the post workout shake.
AM: CrossFit “high intensity”
PM: Endurance (Physical & Mental)
High-fat-low-carb (HFLC)* with a boat load of vegetables until post PM workout
Post workout dinner: “carb backload”
I enjoy having energy from 5:00AM until 6:00PM. A high carb meal anytime between morning and the PM workout will throw me off my “high horse.” – This is undesired effect.
I structured high intensity AM w/ low intensity PM workouts to allow myself the low carb day and still complete both tasks.
3,500 – 4,000
*The high fat will usually come from 2-4 tablespoons of high-quality extra virgin olive oil (EVOO), unrefined coconut oil, nuts (not cashew or peanut- real nuts), avocado, and hemp seeds.
*The low carb does not mean I’m tracking the carbs, or doing “keto” or really anything other than I’m not eating grains, beans, potatoes, etc. … if the morning workout was brutal then I may have a big fruit bowl in addition to this meal or maybe a smoothie (not a smoothie king- a big super smoothie loaded with “stuff”) and although this is not “low carb” once the fruit is added I’m not really concerned.
Wednesdays are unique because I fast from closing until either 24,36, or roughly 48 hours give or take a few hours on each one depending how I feel. I never torture myself so if I am a few hours off one week then whatever… sometimes I’ll go a few or more hours extra if I feel fine. It’s just a guideline.
Week 1: Noon- 6:00 or 7:00PM
Week 2: Noon-8:00PM
Week 3: 11:00AM -8:00 or 9:00PM
Week 1 is a shorter eating window because the fast only goes for 24 hours.
Week 3 builds up to 10 hours of eating if I feel like I need it… I like to overeat these days (still quality foods- not just a ton of junk- there might be a cheat meal in here but its not just a massive cheat day other than the number of macros consumed. But if all else fails like on vacation and holidays and I eat thousands of calories worth of monkey bread and however many drinks I know my gut will feel fine again after another week on cleanliness+ a solid fast).
AM: Stretch / Meditation/ or WIMHOF
PM: 4:30 CrossFit “High Intensity”
Keto-style noon until 3:00PM then “targeted” 50-75 grams carbs w/ creatine & minerals + caffeine for “pre-workout” surge. I’ve worked out plenty of times without caffeine… ideal or not there are some things in life I enjoy and one of them is a quad espresso followed by some intense exercise… so I’ll keep that until my body tells me to do otherwise.
POST WORKOUT: I will skip the post workout shake or food for a good 1.5- 2 hours in the late afternoons -or- evenings… then “FEAST” for dinner leading into each 24,36, or 48 hr. water only fasts.
I eat a massive surplus leading into fasting days: there are people who advise against this… they probably don’t do the high intensity fitness. I tried this in 2018 and while only working out 2-3x per week it was still very difficult to go hard. Heavy lifting and light cardio feel great if I have my minerals in check. Intervals or workouts relying on glycogen as the primary fuel source (FORGET. ABOUT. IT).
Week 1: 3,500-4,000
(pre- 24 hr.)
Week 2: 4,000-4,500
Week 3: (AMAP) = as much as possible
(pre-48 hr.) this is before a 48 hour fast… I would love to go longer but It’s against the rules. Either way, I make sure I’m stuffed going into the fast. I’ve tried getting into ketosis before longer fasts, huge carb meals before fasts, bone broth only, yada yada… I feel best when I just eat a lot of food before. But after you adapt to 72, 96, or 5 day fasts the 24-48-hour ones are a breeze so the only big contributing factor to how much I eat before the fasts is how much ACTIVITY I plan to do during the 24-48 hours.
Week 1: 1 Hr. Feast 7:00PM – 8:00PM
1 hour is a short eating window… but it is basically perfect after 24 hours. I have all my free time during the day to plan out my feast & the food is always 10,000x better than any time I’ve had that food in the passed so it creates “legit” relationships with healthy foods that I may have not really enjoyed before. This is huge for people who do not like a variety of vegetables, herbs, and spices.
The only problem is how many people who do not like a variety of foods are open and willing to do 24+ hours of fasting? I’m not sure- does that answer the question?
Week 2: 36 Hr. Fast (eat Fri 7AM)
36 Hour fasts might be my “sweet-spot” with exercise involved. 72+ hours messes with my training quite a bit, I could not find a rhythm practicing the longer stuff in 2018. 48 hours is doable with great planning and workout selection. 36 hours makes it so that Thursdays are not about food for me at all (opens lots of valuable time) keeps me focused, I never feel starving, I can workout with good intensity, and I get to eat Friday morning. This also makes Friday feel amazing when I eat a healthy meal to break the fast & coffee with fats hits twice as hard—I love every bit of that.
Week 3: 48 Hr. Fast (eat Fri 7PM)
I have nothing to say about this…
AM: Rest (I hang out with my daughter – we stay active & have fun).
PM: 4:30 Endurance (Physical & Mental)
We generally do high rep body weight movements mixed with cardio (military style training with a crossfit twist- these are my favorite workouts, I like to zone everything out and enter the “nothing box”).
Water only (celtic sea, pink himalayan, or Real Salt may be added for minerals) if I feel hungry or light headed/ dizzy then 1/4-1/2 tsp will be added to each water. On 24+ hour fasts I always use mineral salts before workouts. If I am not working out, I try to go DRY fast (no water) and avoid putting anything else in my body as well as skipping showers for the day & deodorant. Don’t freak out, unless my friends are horrible and just don’t tell me, I feel like I smell just fine… I used to be a germaphobe who would take 3-4 showers every day (not joking) & this feels much better than those days so I think I’m doing alright for many reasons.
Fasted military style endurance workouts will work on physical and mental capacity without wrecking my soul with high intensity training during a fasted state. I can get deep in the zone- I feel like I get extra endorphins released when I hit my “prime” heartrate (145-155) for an extended period in a fasted state. This is the only time I like to work out without caffeine. So many experts are pro-caffeine while fasting – I think its night and day different (based on how I feel) & prefer going the longer ones with water only.
Week 1: (FEAST) Eat until I feel great. I like this to be CLEAN food not a big cheat meal. I save the cheat meal feast for Saturdays. Fridays are always busy for me & I have to be ready for the AM training session so the massive cheat meal & waking up with bags under my eyes just doesn’t do it for me on Thursday nights.
Week 2: ZERO (Fasting)
Makes nighttime very simple. Catch up on some reading & plan Friday morning’s meal to “break-fast”
Week 3: ZERO (Fasting)
Week 1: Noon – 8:00PM
Week 2: (Break 36 Hr Fast) 7:00AM-3:00PM
Week 3: (Break 48 Hr Fast)(7:00PM FEAST)
Week 1: AM CrossFit “High Intensity”
Week 2: PM CrossFit “High Intensity”
I save this high intensity session for the PM because the 36 hr. fast lands me eating in the AM so I can fuel up all day and have a much better workout.
Week 3: Stretch / Meditation/ or WIMHOF
I skip the high intensity session this week because I’m 36+ hours fasted and it’s a perfect time to de-load and heal mentally and physically. I used to only make time for this on vacations… then I realized how amazing life felt when I did it regularly. Just make time to breath and think ALONE in a peaceful place.
Week 1: Post workout shake: high-protein- high-carb-zero-fat seeking a positive “hormonal response” then balanced high fat low carb (HFLC) micro focused meals remainder of the day.
Week 2: Eat balanced meals until workout then FEAST post workout.
Week 3: Water only until FEAST.
Week 1: 3,000-3,500
Week 2: 3,500-4,000
Week 3: (FEAST)
ALL-DAY-FEAST AT WILL
There will be plenty of cheat meals or whatever in here. People will make comments like “I thought you were healthy.” & act like you are an alien who never eats anything “bad” … or make you feel like a hypocrite for saying foods are poison and then there you are eating the “poison”… it’s okay… I just don’t hang out with these kind of people and they are probably glad they don’t have to hangout with me either so it’s a win for both parties.
Even #’d Weeks: Endurance + CrossFit
Odd #’d Weeks: Endurance + Rest
Eat and drink anything my heart desires. #nostress
There are a few personal rules though:
1.) I do not eat trans-fat. Ever- unless it is unknowing.
2.) Only 1 meal of the day will have wheat MAXIMUM. This included whole grain or whatever…. Any kind of wheat will have 1 meal cap. Back to back meals with wheat takes things to a whole different level. I’ve made the mistake 7,357 times and I’m certain it will happen again one day but man… it makes a huge difference. Don’t worry, if you are in denial about this I was once in those same shoes.
3.) Only 1 meal of the day can have a good amount of highly processed sugars (like 20+ grams) and I’ll make sure I get some blood pumping before this is consumed with some pushups, squats, or whatever it takes. I’m not just sitting on the couch for 6 hours then slamming ice cream…
These personal rules are more for personal sanity…. I’m willing to enjoy and live life to the fullest when it comes to food (I’m not orthorexic) or whatever but there is a line between over indulgence & ruining how I feel for a week. If I am stressed about eating something, then it’s not worth eating. If I am going to enjoy it then I make sure it is awesome and I love it.
EX: if someone offers me a store-bought cookie that’s a week old then its not worth it to me. If someone offers me a pazookie from BJs with ice cream on top then I’ll go into a food coma & suffer the morning allergies every now and then to remind me that YES that tasted amazing but NO it is not worth feeling like this day in and day out over -or- having to live off medications when I’m older.
Also, there are plenty of homemade recipes that I can make just as tasty as these “cheats” without 1/10th of the damage… I call these “damage control” treats & I enjoy them periodically throughout the week in such small “snack” amounts that they are not really a cheat meal.
What are calories?
After Action Report
I hope you enjoyed this game-plan. I think most people can take the first step of just creating a spreadsheet and MAKING IT AS SIMPLE AS POSSIBLE. Like buying a Christmas tree for the first time, then adding a few decorations every year until the tree is full… then taking things off the tree to replace them with things that excite you more until you have your perfect tree. That may sound cheesy (its all good) but in my opinion big lifestyle changes must start basic and evolve over time. After you take 1,000 baby steps you will look back to the starting point , relax, & say…
“WOW, I HAVE COME A LOOOOONG WAY.”
Blood stains are red.
Viagra is blue.
Sugar is deadly.
So drink billionairebloodbuilder5000.
Cranberries (they are red and I had some in my freezer that’s why).
Beets (NITRATES: Through a chain reaction, our body changes nitrates into nitric oxide, which helps with blood flow and blood pressure).
BLEND IN SMOOTHIE WITH….
Raspberries (SALICYLATE: They discourage blood clotting and can even actively dissolve existing clots).
Strawberries (Can boost red blood cells & increase antioxidant capacity in the blood).
Pomegranate (It has the ability to lower blood pressure, improve cholesterol, decrease plaque in your arteries, and reduce your risk of heart disease).
Cayenne Pepper (opens up blood vessels and helps increase blood flow).
#Cloves 1/4 TSP( Improve white blood cell count to boost immune system & can also help stabilize blood sugar levels).
Black Pepper 1/8 TSP (increases absorption of nutrients-“bioavailability” some experts say).
#CEYLON cinnamon 1/4 TSP (blood sugar support (the superior choice of cinnamons)
#MACA (10 grams)- maca is the bees knees, that’s why- just google it.
Onions are great for the blood- I used 2 grams of #QUERCETIN so the entire delicacy was not onionized.
Specialty Add In:
#irishseamoss – minerals. Oxygen.
Pour over some almond creamer for cosmetics.
MORE MORE MORE
FASTER FASTER FASTER
Narcos on Netflix: Why couldn’t they realize enough was more than enough ?
Back in Jr. High I had the 28.8 dial up with AOL and Napster. At this time, I would start a song download in the AM and when I got home from school sometimes (if I was lucky) the song would be fully downloaded.
56 dial up came out soon after… I could then start the download, go eat dinner with the family, and before I went to bed I could enjoy the song while sending instant messages on “AIM.” There was basically no need to call anyone at this point- I could “talk” to 10 people at the same time. This is one of the leading reasons I’m still working on “phone communication” to this day. I grew up avoiding them.
Things progressed in this fashion until now… where you can stream anything basically on the spot and even talk to people on video “FaceTime” or whatever… we can even have annoying streamed meetings on google hangouts blah blah… I get that this has changed the shape of all communication.
What is the end goal here?
What more do we “NEED” or want?
Looking at the big picture from a health standpoint I wish and pray we would consider taking a step back from MORE MORE MORE and focus on CLEANER, SAFER, SMARTER technology.
The 5G coming soon (or now)… more cell phone towers, more blue tooth, higher EMF in newer vehicles, more pixels on our TVs and screens is all fancy and attractive I GET IT.
BUT EACH STEP FORWARD HERE IS A STEP BACK FOR OUR HEALTH. This is not pseudoscience. This is reality.
We are so impatient and full of desires that we are going to find ourselves in a SERIOUS EMF health crisis in the future. This is not a conspiracy theory… when we open our eyes it’s an obvious growing issue. My “guess” based on what I’ve read is another 15-20 years until it’s blatantly obvious and once my child has had a child (and I’m papa Kyle) i’m assuming I’ll be 50-60 years old THEN THE “SCIENCE” will be clear enough that “OH WOW, ALL THIS EMF STUFF REALLY ISNT HEALTHY” and we will THEN be figuring out ways to improve the SAFETY of these awesome technologies rather than taking the more obvious approach and accepting what we currently have IS GOOD ENOUGH & fixing the issues NOW in 2019 rather than 2050 or whenever the “science” proves without a doubt that this needs to be done.
Many will still automatically see this as “conspiracy theory” or pseudoscience… but whatever. It’s mind blowing how many will not believe something until “science” or “clinical studies” have proved it to be fact rather than examining the however many billion people on earth and all the different cultures or “zones.” It’s not rocket science- look at each culture, their lifestyle habits, and their health issues/lifespan/quality of life then find the most common denominators… then you can see real life mixed with some modern science.
I’m not happy about 5G. I’ll never use Bluetooth in my car, I’ll always be “plugged in” to the auxiliary cord, and Ethernet cords to my computer rather than WiFi, and I’m finding other practical ways to improve my EMF exposure in a realistic and low stress fashion. (One step at a time). I’m not “freakin out man.” Just doing the best I can & hoping our government will help out with these issues. The communications companies will not stop because they have to compete with each other $$$ neither will tech companies because they are in the same boat. If I was getting paid to make something faster or “better” then sure I would do my job but if the job included following laws in place that assist in public health then that would be GREAT.
It’s on our leaders to put laws in place that protect us and we are behind the curve. BIG TIME. It’s in us to do our homework, share with others, and voice our opinions so that these safety standards INCREASE (we are way outdated).
WiFi should not be in schools- especially pre K and elementary …. Ethernet only. That’s at least a small scale step in the right direction. Israel 🇮🇱 made the move. Let’s go U.S.
Kids- especially babies should have limited time on cell phones & iPads etc connected to WiFi or Bluetooth. There is enough “science” out there to prove this. Their skulls bone density is not as “thick” and their brains are still developing at such a fast rate it’s not a good thing. But whatever right? It’s not THAT bad all the kids are playing with them…
Phone should be on airplane mode if you have in your pocket or next to your bed. Not “do not disturb” the actual airplane mode.
Phone and laptop should not be held on your lap. Unless you like decreased testosterone and EMF to your reproductive organs… in that case then sit on the couch, watch tv, and play on the computer…. might as well have your phone right next to you… I call this the triple threat. It’s the modern day sex, drugs , and rock & roll.
“FOOD” SHAMING – BULLYING
Greater than or equal to 5 times it has been brought to my attention that my words come off as shaming-particularly when I’m talking about food and how we feed our children.
I’ve also found myself in debates or arguments about “REAL” food and many -experts- believe there is no such thing as “FAKE” food or “BAD” foods. There are only FOODS. ————— Here’s how I handle this situation. Rather than taking an anti depressant stacked with Xanax and a sleeping pill to cope with the fact that people believe and argue this case I will just write in my notes how I truly feel, post it, hope it helps a few people, then move on with life almost as if it never even happened (magical therapy without paying a therapist or pharmacy)… Some subject matter experts call this method “venting”. ————-
1.) Someone PLEASE stand up and tell me how beautiful blue, mellow yellow, radical red, and gorgeously green ARTIFICIAL colors are REAL or GOOD for us? (I’ll wait…)
2.) Someone PLEASE stand up and tell me how a chemical flavoring agent that tricks our brain into believing that we are eating fruit, vanilla, nuts, or anything the labs want for that matter (also known as AKA: artificial flavors) is considered REAL or “NOT-BAD” ? (I’m still waiting on #1….)
3.) Someone PLEASE stand up and tell me how chemicals that mimic the “sweet” sense of sugars: aspartame, saccharin aka: sweet & low, sucralose aka: Splenda, and Acesulfame potassium (to name a few) are still legal in 2019 ? Okay…. now someone tell me how these are “GOOD” or “Not-Fake” and after you explain that please tell me how it is acceptable to put this donkey poop in children’s toothpaste? Yeah the one that directly markets kids with the Elmo or Queen Elsa on front. Oh wait, it’s in Pedialyte also, the “# 1 recommended brand by doctors.” Ok, now someone PLEASE give me a list of these “doctors” who voted on this.
K…. so now that I’m onto the toothpaste… how is it bullying or shaming to tell a parent that they should throw that crap away and buy a healthier toothpaste?
Now someone please stand up and tell me how exposing this BS publicly is “shaming” or “bullying” ? Pardon me once more, but are we bullying and shaming people for speaking the truth or is society becoming overly sensitive ?
Perhaps the hormone imbalances caused by these chemicals are making us extra thinthitive. I’ll repeat something I full heartedly believe and that I’ve said multiple times. If someone feels shamed, bullied, or guilty for buying, selling, or providing FAKE, BAD, non-food like “food products” to themselves or others then that is ON THEM not ON ME for speaking the friggin’ truth and the truth remains…
THERE ARE BAD FOOD ITEMS!
THERE ARE FAKE FOODS!
THERE ARE “FOOD” PRODUCTS THAT ARE DESTROYING PEOPLE’S WELL-BEING.
THERE ARE MULTI BILLION DOLLAR COMPANIES BANKING ON POISONING US.
THERE IS A MULTI BILLION DOLLAR INDUSTRY BANKING ON “HEALING” US AFTER WE ARE POISONED.
If you find this irrational then I’m going to be a cyber bully ( I would tell you face to face as well) and tell you that you are being oblivious and ignorant to the truth tree & though you may feel insulted at the time of reading this (because ignorant comes off as such a harsh word when it’s really not) I hope you’ll take a few steps back and recognize that there are bad, fake, unhealthy foods (even when consumed in the “proper amounts” ) and I hope we all adapt, overcome, & grow from this experience.
“What you do ritualistically defines your health and well-being.” – Not my quote… I’m sure I read or heard this somewhere.
In other words: your daily habits (lifestyle choices) create the overall sense of how you feel.
As 2019 approaches (well it’s hear now, this took awhile to finish so I’m fashionably late)…
I challenge you to look at your habits, rituals, or lifestyle choices. What are your healthiest habits? What are your “worst” or least healthy habits? This does not mean what you think other people feel are your worst habits but rather what YOU feel inside (in your heart of hearts) you know you would feel better changing.
Some people aren’t into resolutions (and that’s understandable). You do not need lofty resolutions to be successful with healthier lifestyle choices. Personally, I like over the top resolutions or goals. (I’m extra” that’s why…) I like to think of each New Year as a perfect time to de-load, slow down, and think of how I can improve from the previous year. Basically, a personal yearly evaluation. With the “extra” method I find that even when I “fail” to hit the target 100% of the time I still come out WAY ahead from where I started (so in the game of life that is a win). It would be like having a goal to win the Super Bowl 70 to Zero. That is an outrageous goal… so what happens when you make it to the Super Bowl & only win 28-21? Well technically you failed to reach your goal, but you are still the Super Bowl champion and since the only person you are battling in your life is YOU (since it is YOUR life) then you do not have to worry about dominating the championship. I mean, maybe that’s a horrible analogy but I’m not here for social media meme-like analogies anyways. I just want people to feel better.
The Domino Effect: Learned from John Maxwell
When you change your thinking, you change your beliefs. When you change your beliefs, you change your expectations. When you change your attitude, you change your behavior. When you change your behavior, you change your performance. When you change your performance, you change your life.
I love this.
It is even “sweeter” when you see others make these types of changes. When you make bold changes in the way you think and believe others will often criticize you and say that you are different, not the same, or even use harsh words. I’ve experienced this personally and I have seen it happen to others. It starts at a very young age and never stops. I encourage you to surround yourself with positive people who want you to succeed in your life. I also encourage you to be the one that motivates others around you at home and work to reach their goals. By talking to people about their vision and sharing yours you can help each-other out. “Eagles Soar with Other Eagles.” I used to joke about this with a group of friends, we used this quote to push each other through hard days of work and fitness etc. The more I said it the more I realized it was true. It takes time to carry out big scale changes but if you have the mindset you will make it happen.
Isaiah 40:31 but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.
2018 in a nutshell (plus self-grading)
2018 was a great year of experimenting. My overall goal was to continue what I started in 2017 (try to reach my peak of health & well-being) knowing that this is an endless lifelong journey and also realizing more and more if you do not enjoy the journey then it is not going to work out because it is honestly way more convenient, “easier”, and less of a hassle to give in to the trap of what the media, schools, and society teaches us is “healthy” or “alright” or “good enough” and these conveniences may seem easier until you are facing the true hassle of sickness, disease, frustration, and a lot more $ $ $ spent on appointments, medications, missed days of work, and then (BOOM you suddenly start realizing the true value of investing into your health)… we chose our own battles.
In 2018 I committed most of my free time to reading books, listening to podcasts, and watching videos on HEALTH rather than what I studied for most of my adult life to this point (FITNESS, SPORTS PERFORMANCE NUTRITION (rather than longevity nutrition) and MILITARY). This process is extremely enjoyable to me personally, but how much I know personally about my own health is only a fraction of the battle, the thought of living long and healthy but having to watch friends, family, and “clients” (I hate that word) battle sickness is not a pleasant thought so I decided to take several steps back from my personal time in the gym (a huge leap back- which has been a huge personal struggle), to share with others how the health journey was going & hopefully allow them to make changes as well. I quickly found out how crazy life can get when you publicly share your beliefs & knowledge. I also had to learn how to “Let it Be.”
I feel like I went from the guy with the short fuse who would avoid any and all confrontation (by all means necessary) to the guy wrapped in daily debates on social media, text message, or in direct hour+ long conversations that would drain me so bad mentally I had no energy left for what was my “escape time” my entire life… WORKING OUT. I found myself in deep prayer on many occasions asking myself and God why I re-started my Instagram after so happily deleting it the year before and why I was spending endless hours ranting on Facebook, WordPress, and arguing my viewpoints to my immediate family when I realized 99% of the people do not agree to the same level as me and the 1% who do usually do not say anything until months later we run into one another. But I kept truckin’ along and posting every single issue that would bother me & a long the way more and more people started reaching out (in a positive way). I found trustworthy doctors, made new friends who share the same vision, and learned more in a year than I could ever imagine learning in a classroom environment ( I felt like I was in the field) .
There is no way I could have accomplished (what I am proud of in my own mind) without setting goals for myself to start the year, and this was only the second year where I really set firm yearly goals for myself beginning at the start of the New Year. Before this yearly “goal setting” I would just have set long term performance goals like:
I am going to qualify for CrossFit Regionals as an individual.
I am going to win the district mile in high school track.
I am going to be the most physically fit Marine in bootcamp (the Leatherneck award).
I am going to qualify for the Boston Marathon.
They were all very challenging goals, all of which I achieved (90% not to brag- but 10% sort of) but really to share that I have never accomplished anything notable (to myself PERSONALLY & that I can remember) without having a goal -or- target far beyond what I really accomplished.
Now that I shared what I really accomplished above. Let me share that my actual goals were “FAILURES” that led me to achieving the above “SUCCESSES” … HUH? What does that even mean…
It means these were my actual goals:
I am going to make it to the CrossFit Games.
I am going to make it to the Olympics in the 800-meter run or the 1,500-meter run.
I am going to be in Special Forces, protect the president working undercover, and possibly be in a movie (no I’m not joking).
I am going to qualify for the Olympics in the marathon.
FAILURES: There are two ways I can
look at these situations’ hindsight 20/20:
1.) I am a complete failure who never achieves his goals.
2.) “I have failed over and over and that is why I succeed.”- Michael Jordan
3.) “It is easier to turn a failure into a success than to turn an excuse into a possibility.” John Maxwell
It’s never the same time the event happens “the failure” that it clicks in my mind and I say WOW I REALLY DIDN’T FAIL AFTER ALL. It is when the dust clears, and I take a few steps back that I realize WOW ALTHOUGH I DID FAIL TO REACH MY TRUE GOAL, I AM STILL WAY MORE SUCCESSFUL FROM MY EFFORTS THAN NOT STRIVING FOR ANY AT ALL.
Therefore, I like “EXTRA”, “over the top”, “extreme” goals and resolutions with practical steps along the way. I’m sure this method had backfired a few times or fifty, but I can’t imagine living my entire life with limits and boundaries.
SELF GRADING SYSTEM
The gradings I gave myself are not like public school where you get 70% or higher to pass. If I had a goal and did not hit the target 100% of the time, then I failed the goal. But who knows how successful some of these failed goals will turn out looking back 10 years from now.
The 2018 “resolutions” were…
1.) No eating out for the entire year (FAILED- but really an overall success) A
2.) No alcohol for the entire year (FAILED- but made it 5 months- personal record) C-
3.) Start a non-profit (FAILED- but learned a lot & will still accomplish this task) D
4.) Feel better than 2017 (PASSED- flying colors) A
5.) Introduce at least one new healthy lifestyle choice (food, hygiene, sleep, books, spiritual, etc.) every week of the year. (FAILED- I don’t know if I made 52 changes… but I also don’t know if I made over 100? What I do know is I learned more about health and wellness in 2018 than any extended period of my life… and that is a scientific fact!) A+
HOW I DO A YEARLY SELF EVALUATION
I mean really, I haven’t been doing this very long…
And I’m almost certain this is not a new method… I did not Google or get this method from anywhere specific it’s just basically a little chart… so I’m not claiming to create some magical “thing.” It’s a K.I.S.S type of approach (KEEP IT SIMPLE STUPID).
And actually, when I say very long, I mean this is my first year to formalize it all because one of my goals this year is to add “structure” to my life. Apparently, a few years ago at my first ever business seminar it was brought to my attention how much of a business fool I was. My bad, I was just doing what I loved & I didn’t have a clue about structure, systems, and business. Then at the second business seminar it sank in that I grew A LOT but that I was still just a poor ignorant little fellow. Then the 3rd, 4th, and 5th business seminars happened, I still realize to this day I am nearly graduated from the school of hard knocks, but I am far from a master’s in business.
So, although I’ve “sort of” used these charts in my head to self-evaluate now they are going to be “structured, documented, formalized, saved, and… structured.” Yeah, I said structured twice cause that’s one of my goals this year. STRUCTURE.
THE SELF EVALUATION CHART
Step one: Make a chart.
Step two: 1 all the way to 10… or 15… possibly 21
1 = the daily or weekly rituals I know are BAD or “naughty” in Santa’s eyes and 10 being the ones that I feel are IDEAL… or like the best I could ever be in that category.
Trying to go from a 1 to a 10 is not smart in this system.
That’s like me setting up a meeting with a financial planner & saying I want to have $100,000 in my savings account by 2020. The planner would look at my situation and understand that although miracles CAN happen this is a terrible goal and more of a day dream.
So, you have a chart… (yes, this is my actual 2019 chart)
I am never afraid to share my strengths, weaknesses, goals, visions, etc. with anyone and everyone because voicing these holds me accountable. Even if I fail, and all of 4 of my friends and 13 “legit” followers see that I failed, I do not care… but that’s a whole different table discussion (coffee).
CREATE A PLAN OF ACTION:
The greatest thoughts, visions, and goals in the world did not come to life without a plan of action. (Most likely). So, I create my personal chart then create a plan to make the changes. Surely, other steps will be created along the way that I will be able to reflect on this time next year.
1- Cell phone use.
2- Creating alone time.
3- Alcohol & Communication
5- No fives, it feels so average that there needs to be a below or above average personal ranking. (that’s a joke)
7-Maximizing my father/daughter time (unplugged & away from technology)
8- “TV TIME”
9- Self-control with sweets
10- Keep dreaming man (me) – you’re too young to be at a 10 😉 + “complacency kills” (Just my thoughts)
“Personal 2019 Resolutions”
1.) Become overly communicative.
2.) Create structure for the businesses and personal life.
3.) Buy land for the business and personal life.
4.) Learn how to garden & farm.
5.) Read the entire Bible.
This portion is more for my personal reflection. Writing out my thoughts the last few years has helped me in so many ways. I enjoy reading back on what was “blogged” to see how far I have come and remind myself where I started. If I had the mind that many have where they seem to remember stories, events, etc. verbatim I could probably skip these steps…
1- Addiction to my phone
This is a huge problem for me. That is why its number 1. I have personal and work emails, personal Facebook, business Facebook, personal and business Instagram, text addiction, and 50,000 apps …. And all of this would be acceptable to me if I didn’t find myself browsing NOTHING for endless amounts of time day in and day out… but I get sucked in and it pisses me off. I’m going to improve in 2019. I love how much information I can gather and share on social media, but I hate how I end up being “sucked in” so I just need to make some adjustments. (self-control).
I feel like I already made progress here by removing my phone for the final 5 days of 2018. There were a few moments of panic in there but overall, I felt amazing and realized how many small changes I could make by putting my phone away a little here and a little there. Most of this will be possible by STRUCTURE and COMMUNICATION. If I have structures or plans in place plus communicate properly and work in healthier timeframes, then there won’t be the needed phone time all day from wake up until closing.
PLAN OF ACTION:
I took the first step of going 5 days without it. I am blocking out specific time frames where I will answer emails and do social media. I am going to use more of my paper calendar and journal instead of so many phone notes and calendars. I am also going to do emails from the computer only and remove access to mail on the phone once I have the habit created.
2- Creating alone time.
The time is there. I hate that I would use the words “finding” alone time like the time isn’t there. The time is ACTUALLY there. There is plenty of time. I must cut out wasted time throughout the day to “create” the personal alone time that is necessary. Ideally this time will come from removing wasted time on something that is negative. So, switching out a negative energy for a very positive energy is taking two steps at the same time. Or killing two birds with one stone (sorry PETA pants).
PLAN OF ACTION:
I have reached out to a few good men that I look up to about this topic and they helped quite a bit. I plan to find a place (outside) with peace and quiet, and COMMUNICATE with people when I need time alone. This will involve planning and “structure” and should help with the business, limit my self-created “need” for the cell phone, and decrease my personal stress.
2018 I made it the longest I’ve gone in my adult life… 4.75 months. Which, I was originally proud of even though I failed my goal of the entire year. I was only proud until I took at look back and realized how often I drink, drank, drunk the remaining 7.25 months of the year… and when considering how much I consumed it is not THAT bad and it did not negatively effect work days or cause legal or serious $$$ issues. The main reasons I give myself a 3 is because of what it did to me mentally…
1.) I said I was going to give up drinking for the entire year and I obviously wasn’t strong enough to finish the mission.
2.) I said on numerous occasions I was done drinking for awhile then found myself right back at it very shortly after.
3.) I found myself randomly having extremely strong cravings for beer and wine, beyond what I would consider “normal.”
4.) As much as I wish I did… I do not have the self control to “only have one.” Maybe every once in awhile but not typically. This has been a challenge while trying to reach my “peak.”
When I factor in the above issues, I feel like there is a problem that I need to fix. On top of that I have a goal to save money this year and this is an obvious area that can be eliminated to save money. The cherry on top is I want to feel my best & drinking usually creates not only a physical hangover but a 3-4-day brain fog type of hangover that I want to avoid. My friend described it as a “chemical change” and I couldn’t agree more.
PLAN OF ACTION:
Only consume alcohol at weddings, celebrations, and vacation.
(Yes, another 3) … Honestly, I’ve just always been bad at communicating. I’m sure some people close to me would laugh at the FOUR and give me a 2, 1 or zero. But this is my personal evaluation and hey, I’ve made progress over the last few years. Yes, I’m still not great at communication but I must give myself a few points for the progress. I don’t know how some people put up with me here, but they do, and I can only thank the Lord for strategically placing patient people in my life to deal with this. One of my major goals this year is growing in this area while adding some of the structure to my life. I believe they go hand in hand.
I want to get better at communicating with friends, family, loved ones, and the community we have built at the gym.
PLAN OF ACTION:
I honestly do not know, but I feel like I took the first step by talking to people I know I need to communicate better with and the second step of writing down that I want to work on it, so I will figure out the third step from here… then the 4th step. I’ve also found that praying out loud together has helped tremendously. It was extremely uncomfortable at first (and still is at times) but it is powerful.
The talk of structure started as a joke but then lead to having a personal epiphany. I have always had plans in place as far as nutrition and fitness, but I have never been great at having plans in place for other areas of my life. I realize with many of the new goals I have there needs to be more written down planning, documentation, and STRUCTURE. I never thought life would come to this… I like to wonder aimlessly and figure out each day hour by hour, I’m not sure what happen. Just kidding, I know it needs to be done and I am okay with that.
PLAN OF ACTION:
I have already started the process. I have linked the structure with the communication and I’m blessed to have the right people in the right places to help me achieve these goals. I am documenting, saving, and planning “things.” It is extremely difficult for me. It is a “forced issue” at the current moment but I realize each time I formalize my thoughts it is like adding fresh oxygen to my tank. I’m confident I will fall in love with this process just like the health and longevity journey.
When you take a deep dive into how many plastics are in our world (food packages, shower curtains, hygiene products, water bottles, shaker cups, storage products, the list is ENDLESS… the thought can become overwhelming & initially I was like “The best I can do here is damage control.”
After taking the time to truly learn the effects of plastic & how much is showing up in clinical studies of stool sampling (yes plastic numbers tested in stool- which can be directly linked back to many chronic issues) and seeing plastics effect on estrogens etc. I made some serious progress this year. But I’m nowhere near where I want to be here. I’m not longer overwhelmed here & feel like I can get to a level 9 by 2020. I give myself a 6 for a PERSONAL rank because I know I could do better. I have a firm belief our country average is ranked at a 1 here and find it unbelievable people still laugh at me when I talk about the negative effects of plastic materials to our bodies & to our environment (& this is not tree hugging- what negatively effects the environment in turn effects US and the future humans).
This is an area that takes thought & effort (aka: work)- something I believe we (as society) are getting further and further away from. Patience, thought, and effort. But who am I to judge? So, let’s move on…
PLAN OF ACTION:
They took sail last year. I’m just continuing to take one step at a time here.
7-Maximizing my father/daughter time.
Not just time spent together. Activities where we are truly connected to each other without technology: talking, playing games, and being TOGETHER. In 2017 I took Tuesdays and Thursdays completely off from work to spend the hours with Lennon. I fell behind on so many “work tasks” that I found myself on the phone basically working away from work. I took myself from what I would rank myself back then (5)-at the time I thought I was doing my best (and I’ve always tried to) but as I lived and learn I look back and see how much better I could have done…. I bumped up to a hard 7 in 2018 by spending these “working away from work hours on my phone” to putting my phone on airplane mode as often as possible, removing her iPad, and really hanging out with her as much as possible. – Last year I found a gymnastics class that gave me an hour to knock out work while she was active, so I wasn’t taking her to a park then halfway hanging out with her I could finish all the work while she was active and engaged in something then I could spend the rest of our time together with undivided attention like she deserves. Looking back, I’m not sure how I afforded her gymnastics classes, but I found a way. A year later, she loves gymnastics and I very rarely “have to” spend this hour on my phone, thanks to an amazing team we have… I noticed instantly the joy it brings her for me to watch her and cheer for her rather than sit in the bleachers on my phone. I eventually want to improve on this and only have a flip phone for emergencies. But that is a long-term goal that will take plenty of STRUCTURE & COMMUNICATION… ah interesting how things roll together.
I’m reading books and watching how other parents lead and I know I can do better in 2019. (This is not an area of my life that I’m willing to keep at an above average range. I must do better).
PLAN OF ACTION:
They took sail last year. I’m just continuing to take one step at a time here.
8- “TV TIME”
I have too many farfetched goals to achieve in the next 5-10 years to get addicted to TV series and sports like I used to. I realize saying that sounds a little “deuschy” but it is true. When I plan out the day/week/month/year and realize where time needs to be spent, I will fail to reach my goals while watching television. That does not mean I do not enjoy watching movies and relaxing in front of the TV it’s just not in the cards right now.
To rate myself any higher I feel I would have to get rid of my TV. I quit watching sports other than the championship games (this used to be an addiction of mine) and finding a TV series on Netflix is like a “cheat binge” kind of like summer vacation where when the series ends, I’m so glad to be away from it and back to my normal routine. (I’m comfortable with TV being a cheat meal in my life currently).
PLAN OF ACTION:
TV is basically going to be a “special occasion” treat. One of our friends puts their TV away except for during the holidays and certain times of the year. I thought this was a great idea that I might try out if I find myself steering from the “structure.”
9- Self Control for Food
(I can remember clearly every sugary cheat meal -and- added sugar food I had over 2019) it could always be better, but I’m not overly concerned here.
PLAN OF ACTION:
Keep improving by having periodic lab work done & document how I am feeling to see where I can make improvements.
10- Keep Dreaming!
I am too young to be at a 10 😉 + “complacency kills” (Just my thoughts)
PLAN OF ACTION:
Keep Climbing! I want to soar with the eagles… so I’ll be surrounding myself with as many level 10s as possible, continue reading the bible, and help as many others take one step at a time to get there as well!
I’m sure there are greater stacks out there & if there are I would love to hear about them because well… I love this kinda stuff.
Here’s the current longevity stack I’m on to hopefully prolong life passed 50 🤪. Please note: if you eat like crap and neglect healthy lifestyle habits this is not likely going to do much. Maybe it will though. I’m not sure. It could be all psychological anyways (placebo effect) but in that case I’ll take it. WINNING all the time.
⁃ One of the ingredients in Pau d’Arco is beta-lapachone, a potent catalyst for a molecule called NAD+. By increasing NAD+, Pau d’Arco helps improve mitochondrial ATP production.
– Pau d’ Arco tea can be brewed and blended with fats such as coconut oil to create NAD based phospholipids.
⁃ Another powerful ingredient in Pau d’Arco is the quercetin, an antioxidant flavonol shown to cleanse the blood and combat inflammation and viral illnesses. It also acts as a natural antihistamine.
⁃ Nicotinamide Riboside (NR) is considered an efficient precursor to (NAD+) and has been shown to boost NAD levels. This is supposed to help mitochondrial function and enables our cells to convert glucose & fatty acids to energy (if this is fact then this is very good).
⁃ The resveratrol is TRANS-resveratrol – not a diluted plant extract. This is said to increases activity of the sirtuins – (SIRT1 and SIRT3). I cannot explain this in detail as I’m not educated enough at this time but from what I’ve read from smart folks that I trust- this is a great thing!
⁃ N-Acetyl Cysteine (NAC) is a MUCOLYTIC agent is an agent which dissolves thick mucus and is usually used to help relieve respiratory difficulties. (Think Muconex or whatever except the more nature-al version). Plus… it’s a detoxifier, helps with oxidative stress, and helps reduce thyroid antibodies… I’m seeing this more and more within the auto-immune community.
The common denominators of this stack when you dig around seem to beeeeee 🐝 cardiovascular health, healthy aging, cellular health, gut health, antioxidants, and happiness. Good luck out there ✌️
So this is what $200 in nuts looks like…
Lenny’s books staged for your viewing pleasure.
It’s official! I’ve gone nuts.
Sometimes I make excuses for healthier lifestyle choices I know I could make. I will say I can not afford this or that when deep down I know I probably could afford the food I really want if I made some sacrifices.
The best way I can describe day 5 of a fast is crystal clear mental focus. I’m really glad this led into a weekend that’s usually full of poor lifestyle choices.
For as many birthday weekends (or weeks) in December that I can remember I would spend an embarrassing amount of money “celebrating.” I would justify spending hundreds of dollars on alcohol because “it’s my birthday weekend.”
The problem with this is that the binge would begin over Thanksgiving, then I would justify the lifestyle choices by saying I would go until my birthday deep down knowing that’s right in between Christmas and New Year so I would just push off the amount spent on crappy food, drinks, and just going out in general rather than having a nice bday weekend with close friends and family…
Anyways… that was then & this is now…that was going to be my plan again this weekend but then my mom told me Sprouts had nuts 25% off.
So I took the estimated amount I would spend at a bar in Houston and invested it on a gift to myself that will not only allow me to continue this path of healing but pay me back over time.
The notes I wrote down during the consult were sub par… I wasn’t prepared I thought it was going to be a generic results “read off” where I was told the basics…. “Hey look your liver, cholesterol, kidney, and hormones are all IN RANGE so you’re doing great keep up what you’re doing have a great life.”… that’s essentially the experience that I’ve had in this trial and error process.
^my scribble scrabble from convo.
Step 1: Have blood panel done – I usually can not afford a full comprehensive regularly like I wish. So I’ve broken them up into liver only, cholesterol, hormone, nutrient deficiencies etc… and then usually fork over the bucks for the comprehensive once per year.
Step 2: the “luck” I’ve had until now has always been.. “things look great.”
Or I get a panel done then spend hours upon hours digging for how to optimize the results on my own… it’s a fun experience don’t get me wrong but having a brilliant wizard guide me through the results was more valuable than weeks and weeks of research on my own (since they have years and years of knowledge to share). On top of that, there is so much contradicting information out there, it’s a huge relief to have finally found someone I trust.
One of his questions: “are you vegan?” You need more protein…. well I’m not 100% vegan but I’ve been treating meat as a cheat meal and I removed eggs because of my immune response to them so how did he know this? Well he knows how to dissect the panel they created… and he’s smart. It’s part of his wizardry.
My favorite (most bestest) part… my vitamin A levels weren’t even tested… He just knew I needed A because my thyroid levels weren’t optimal. They weren’t terrible or anything to “worry” about but I want them to be top notch. He put a plan in place that did not include any synthetic hormones or supplements. Just real world practical advice.
The vitamin A caught me without surprise… I removed carrots, sweet potatoes, and butternut squash from my diet months ago because of my MRT testing and how my body reacted to them… what do all three of those foods have in common (besides being orange)? Uhhh high content of vitamin A! This is common sense once it’s thrown in your face but not something I considered in my day to day meals… goes back to my concern with MACRO based plans… MICROS are most valuable THEN fix the macros. Not vice versa. If your micros are good to go and you live an active lifestyle your body will know what to do with the macros. (Just my opinion of course).
Cod liver oil for healthy fats but also for the vitamin A.
SORRY if the below picture is nasty to you… just showing what happens when I do not listen to my MRT results… I made sweet potato hash as a cheat meal… egg white and egg yokes were high immune reactors for me… this is what happens when I eat too many eggs (Thanksgiving week killed me).
But man the hash was good!
so as you can see…. I got my vitamin A and protein… but at what cost? And I use the highest quality ingredients I can find. Organic sweet potatoes, grass fed meat and free range eggs etc.
The problem is that although this appears to be healthy and full of nutrients my body does not like several of the foods (sweet potato & eggs).
I can get the nutrients I need from ingredients that work for ME and avoid skin reactions, allergies, and inflammation… it’s still “funny” to me that people think I’m crazy for avoiding “foods” that I consider poison… no I’m not calling sweet potatoes and eggs poison- those just don’t work for me personally. (I’m referring to chemicals, processed foods, and other junk as poison. Which over the course of life contributes to negative immune reactions to foods that should be good for us).
IODINE…. the salts I use are Celtic sea salt, real salt, and pink Himalayan salt… none of which have high amounts of iodine from what I understand… i was told to increase my iodine (yes sir)! I will… I do not want refined table salt to do so… so I am increasing my Irish Sea Moss from a few servings per week to a few servings each day. I’m confident when I retest the results will be positive. For those who do not want to do Sea Moss … I suppose the iodized salt is a great option.
I talked to him about my fasting experiments… I am going to keep my fasts to 24-48 hours based on my body fat % I should get the AUTOPHAGY I desire without effecting the optimal performance I’m seeking along the way.
I recently posted never take the D without the K. D&K over PB&J. I stick behind this for MOST people because MOST people do not consume enough K from their food. I should have realized with the massive amount of rainbow chard, collard greens, and kale that I consume my K would be fine without supplementing it… HOWEVER when I first started supplementing D3 like 10 years ago I never consumed foods with high vitamin K content… so that probably saved me for the last 8 years (until recent). This is important information to consider when supplementing or for those creating meal plans. So I’m dropping the K, continuing to supplement D (at much lower doses) and then we will test the results of this action…
I’ve not been shy on my experiences with fasting. I honestly just wish everyone could understand how great fasting can be in so many different ways.
BUT based on my bodyfat % it was advised that I keep all fasts 48 hours and under.
I did one 24-48 hr fast every week for 12 weeks straight and felt wonderful, but I’m still very glad I did a few day 5 water fasts because those are irreplaceable experiences that I learned so much from.
At first thought, I was like “I’m not going to keep them below 48 hours….” but then I let it sink in & what’s the point of talking to more knowledgeable people than yourself if you aren’t going to take their advice ?
I’m in the middle of my final 5 day fast of the year ( which I had to finish for selfish reasons) and then I’m going on board with this plan of optimization 100%.
My plan for 2019 (first resolution) so to speak… is to alternate weeks all year.
Week 1: 1x 24 hr fast
Week 2: 1x 36 hr fast
Week 3: 1x 48 hr fast
I’ll most likely stick to Wednesday night at dinner (7 or 8PM) until Thursday evening (24hrs), Friday morning (36 hours), or Friday night (48 hours).
I’m generally going to go with “dry fasting” as long as possible each time. I felt some unique experiences with dry fasting (no water- no nothing) “absolute fasting” some call it.
He knew I was not eating a lot of meat. Although I have not stuck to my goal of completely eliminating dairy, meat, and eggs for the remainder of this year I’ve treated each if them as a “cheat meal” and they have been very limited.
This recommendation is based on my blood nitrogen, B12, and creatinine levels. None of them were “out of range” but it’s always important to remember “in range” does not mean IDEAL OR OPTIMAL.
(Our ranges change as we evolve (as society) and do not properly reflect what true health looks like… How can normal range of testosterone be from 300-700 for example? Thats a massive range… and testosterone has gradually decreased over the decades (based on studying bone structures) so we are just learning how to feel “normal” without feeling “optimal.” Which is not what I’m about at all. I want to feel optimal and laugh at what society believes is normal. Because in life’s game our “Norms” are silly, I enjoy the game and I enjoy good laughs.
Based on my INBODY scans I’ve maintained muscle just fine (especially considering the lack of exercise I’ve done this year compared to the last 15 years). However, the goal after all is optimizing health and performance & its recommended I increase my protein slightly to achieve this.
The few people I talked to assumed I was going to increase my meat consumption to get more protein… negative. I feel awesome limiting meats and especially eggs. I’ve reintroduced eggs like 5 times and it’s been a mistake every time. I can handle meat 1-2 meals per week and if it’s increased to more than that I feel negative effects.
I’ll eat more:
HEMP SEEDS- loaded with protein.
The hemp seeds mixed with the hummus above provided roughly 30grams of protein for a snack.
I was reminded by a friend that liver meats contain a large amount of vitamin A.
I’m trying to find some high quality grass fed liver meats for the protein as well.
I like how I’ve felt on primarily “alkaline vegan” foods but I see my future with this being about 73% alkaline vegan and 20% foods that I also enjoy and believe have numerous benefits like liver meats, nuts, seeds, and veggies that are not necessarily on this list. This leaves 7% to include foods I love that I know are not ideal like some grass fed cheeses, wine, and cheat meals at birthday parties, weddings, and celebrations.
2018 has been an unforgettable experiment and I feel better than ever. It’s encouraging to know that there are obvious indicators on how I can continue to improve (with some direction in place).
This is the beginning phase of working with impacthealthlabs and I am In love ❤️.
First off, the cold doesn’t hold our hand into sickness like we are led to believe. That’s like still believing the sun CAUSES cancer or not washing your hands will MAKE you sick.
Second, I’m not “SHAMING” anyone… that’s a common buzzword going around that people use anytime someone calls something fake food when it is -or- when people suggest we need to make changes when it’s obvious we (as Society) do need to make changes… Im just shaming everyone. No. If you feel shamed then that’s guilt built in your own heart don’t blame me. I just believe we are weak and getting even weaker. Or you can blame me, I don’t care.
COLD does not MAKE you sick. Weak immune function, lack of vitamins, minerals, and nutrients, locking ourselves inside (sedentary), eating too many processed sugars, oils, and “foods” during this “cold/flu” season is what ALLOWS us to get sick. Nothing environmentally is forcing this upon us. God didn’t create a season for sickness where we should all hibernate like a bunch of bears.
You see… HUMANS : BEARS… not the same. It’s science.
A runny nose is not a bad thing, it’s a blessing. Trust me, we want the jelly mucus product coming out not fermenting on the inside.
Get outside and get the juices flowing.
(Bro-science) of the above: fermented jelly mucus= infection. You started with a cucumber in your head then it fermented now you’re in a pickle).
What everyone considers the cancer causing devil in the summer (the sun) that we hide from with sunscreen is what everyone should be embracing in the fall/winter. WE NEED THOSE NUTRIENTS (vitamin D cough cough) but instead we are so weak and afraid to go outside that we cover all our skin again except not with sunscreen this season we cover with jackets, beanies, and gloves then hibernate (like the bears) not allowing any absorption of vitamin D… then Halloween, Thanksgiving, and Christmas (or whatever you celebrate) happen (sugar, carbs, sugar, sweets) and BAM 💥 we have a magical “Season of sickness.”
If you want to prevent the flu… the flu shot will not help you… eating real food and getting outside will. If you refuse to get outside because it’s just too uncomfortable… then practice a few minutes a day being uncomfortable… start with one minute…. then two… then 3… then before you know it you’ll be able to spend the necessary 15-20 minutes in the sun UNBUNDLED. It’s okay to be cold. It’s okay to be hot.
I’m not saying I know it all… I know very little… and yeah I’ll admit I’m crazy, my screws are loose… but I will say this… I do not get sick. If you have the flu, I will shake your hand, If you come to the gym and sneeze on your hand I will still shake it & I won’t wash them either (I might wipe the wetness on my shirt).
It’s cold. Embrace it not just for the physical benefits but for the mental strength you can gain from the environment. Instead of finding ways to make ourselves more comfortable all the time take a few minutes a day finding ways to make yourself stronger with little challenges. Walk around with your shirt off when it’s 29 degrees until you give up…
And I realize it’s not always easy to get sun in the winter… so I take vitamin D occasionally… but always with Vitamin K… never take the D without the K.
vote D&K over PB&J … that was cheesy I know. But hopefully that helps people remember.
Also… elderberry syrup seems to be the popular goto for winter season immune help. I agree, elderberry is awesome but watch out for elderberry with tons of added sugars. And why wait until you are sick to take elderberry? It’s food… use it a few times per week year round. And don’t just stick to elderberry, that’s like only eating lettuce when there are endless other vegetables…
-olive leaf extract
Fruits & Vegetables
Cut the sugar & dairy…. exercise, and get deep sleep daily…
Or… eat a bunch of crap, get the flu shot, get sick anyways, be scared to go outside, & make fun of me for my silly natural approach… whichever works for you 😉