Posts Tagged ‘health’

QuickFit July 2020

July 31 Partner workout You go I go 6 rounds each 12/9 cal bike 8 box step overs (35/25) 100ft farmer carry (AHAP) July 30 25:00 amrap 300 meter run  3 rounds of 15 air squats  10 sit ups  5 push ups  July 29 Death by ski erg Min 1- 1 cal Min 2- 2 […]


A Few Health Tips During Corona Lockdown

This is a tough situation, but that does not mean we have to hit rock bottom in our health. Here are a few good tips for maintaining health during this period.



High cortisol can wreck havoc on us physically and mentally, here are a few tips on balancing your levels:


Alarms immediately wake us up into a fight or flight state. This is the opposite of what we should strive for (waking up peacefully…) During a period like this, if waking up early for school or work are not a concern, this is a great opportunity to get on your natural clock. Aiming to fall asleep and wake up around the same times daily will generally allow your body to get in rhythm, and should decrease high cortisol.


Pay attention to your breathing (or lack thereof) especially during times of stress. When I am extra stressed, I will find myself almost naturally holding my breath and then taking short shallow breaths until I realize what is going on and I change my focus to full inhales and deep exhales. It’s amazing how I begin to feel better after 10-15 deep breaths. (TRY IT)!

Look for APPS like Headspace, follow a YOGA video on Youtube, or close your eyes and listen to your favorite songs while you focus on 6-10 second inhale and 6-10 second exhales. Meditation and stretching are both great ways to breath and maintain healthy cortisol levels!

P.S. – One of the reasons aerobic exercise is great is because IT FORCES YOU TO BREATH!


Time restricted eating habits can improve immune function, improve blood glucose and insulin levels, cholesterol & triglyceride numbers, decrease inflammation, and balance hormones (to name a few). If you have concerns, talk to your physician about whether or not time restricted eating or intermittent fasting is a good option for you.

The most common time restricted eating practice is eating your full days worth of food in an 8 hour time frame. Calorie restriction is NOT the goal of fasting. The break you give your body from constantly eating on a regular basis (habitual) will pay off.


Exercise in the right dosage is one of the best ways to improve health and boost immune function. There is no debate here.

Chronic cardio -or- extreme amounts of exercise can compromise our immune health. So during a time like this, balance is key (150-300 minutes per week). If you are locked up in the house, over exertion should not be an issue, move as much as you can- to overdue it, you typically have to be going to the extreme day in and day out.

ZERO exercise | sedentary lifestyle in today’s world  is one of the best ways to guarantee health issues arise at some point. Not always, but the odds are against you. Get outside and sweat.


Aim to eat a wide variety of vegetables, fruits, and foods that are not in a package. This is a good time to experiment with new recipes in the kitchen!


Aim for 7 – 9 hours of sleep every day.  This is an excellent opportunity for many folks to create healthy sleep patterns and get our your proper biological clock.

Inadequate sleep is linked to shorter lifespan, hormone imbalances, chronic inflammation, and just about every stress related disease you can imagine… if there is one most important lifestyle factor to focus on, sleep might be at the top.

NOTE: If you get 7+ hours of sleep regularly, but still feel exhausted then you might not be getting quality sleep.

Some things that can disrupt proper sleep patterns may include : more than 2 alcoholic beverages before bed, caffeine consumption after 1:00 PM (even if you think you can drink it and go straight to bed, try tracking your sleep patterns),  THC, too much exercise (it takes A LOT ) , not enough exercise, not consuming enough nutrients, WIFI in or near the bedroom, blue lights in the bedroom,  dehydration, stress, and… well maybe children. Some things are out of our control , most most are not.


Sunlight, fresh air, dirt, and the sight of earthly objects (like trees, grass, clouds, etc…) all have positive effects on our health. The last thing you want to do is lock yourself inside. You also do not have to go out in public if you are worried, your backyard is just fine 🙂   15-20 minutes of sun hitting as much skin as possible may do the trick.

If you are not getting regular sun exposure, adding in 2,000-3,000 IUs of vitamin D3 with 100-200mcg vitamin K could be a great option.


In good health,

Kyle Flowers


KTX Natural Sunscreen

Traditional leading brands of sunscreens are full of harmful chemicals and toxins.

There are more than a few issues with lathering our bodies with this type of  “protection.” FEAR NOT.  Here we come to save the summer… KTX Natural Zinc Lavender Sunscreen for your DIY needs!

A few reasons we believe most sunscreens are trash rather than protection:

1.) Many sunscreens and their ingredients interfere with the utilization of Vitamin D from the sun. The sun is detoxifying (by design) and we not only block this mechanism, or at least minimize it, but we also decrease the absorption of one of the greater cancer fighting vitamins available… vitamin D.

2.) Chemicals commonly used in sunscreen are known to be endocrine disruptors, estrogenic and may interfere with thyroid and other hormone processes in the body.

3.) The most common sunscreen chemical, oxybenzone, was found in 96% of the population by a recent study by the Center for Disease Control and Prevention. This is especially alarming since oxybenzone is considered an endocrine disruptor, can reduce sperm count in men and may contribute to endometriosis in women.

4.) The EWG warns against using oxybenzone, especially on children or pregnant/breastfeeding women.

5.) Rather than us having to “prove these chemicals are dangerous” they should first have to prove they are safe before selling us the products. Environmental concerns led Hawaii to ban sunscreens containing oxybenzone and octinoxate. The ban cited these chemicals as harmful to coral reefs and ocean life. Other places have followed suit, including places like Key West in Florida. Why would we use this on our skin?

6.) Artificial flavors -or- scents as well as the ones that add colors are also estrogenic. For those who care. Why does a sunscreen need to have colors added?  How do you know if colors are added? They list on the ingredients RED (#), BLUE (#), LAKE(#), YELLOW (#)… none of them are safe. Just because you do not die instantly does not mean they are healthy for you.

A short list of other “things” we found in leading brands (even many “natural” ones):

Keep in mind… it took awhile to write these out, there is no way I’m going to examine each one… some may not be bad at all but why risk it when you can do without them?

Phenyl trimethicone
Ethyl methicone
Dicaprylyl ether
Ethylexyl isononanoate
Dimethicone dymethicone crosspolumer
Acrylates c12-22 alkyl methacrylate

And a short list from the leading “BABY LOTIONS”:

This is the disturbing list… how do we have to recommend people consult their physician to use our homemade suncreens but then this is a list sold for $14 to put on babies? I would NEVER put this on a baby.

Water, C12-15 Alkyl Benzoate, Styrene/Acrylates Copolymer, Octyldodecyl Citrate Crosspolymer, Phenyl Trimethicone, Cetyl PEG/PPG-10/1 Dimethicone, Dimethicone, Polyhydroxystearic Acid, Glycerin, Ethyl Methicone, Cetyl Dimethicone, Silica, Chrysanthemum Parthenium (Feverfew) Flower/Leaf/Stem Juice, Glyceryl Behenate, Phenethyl Alcohol, Caprylyl Glycol, Cetyl Dimethicone/Bis-Vinyldimethicone Crosspolymer, Acrylates/Dimethicone Copolymer, Sodium Chloride, Phenoxyethanol, Chlorphenesin

Lastly, how does 96% of the population encounter oxybenzone? Well, most “things” with the letters “BENZ” in the name are estrogenic in nature. They linger around in our water (similar to ATROZENE) and other herbicides/pesticides like the more popular Roundup Glyphosate…

CHALLENGE: Next time you are in a public swimming pool, river, or lake look around at how many people are lathering these chemicals all over their skin… then look at how the chemicals float on top of the water around these groups of people. Then, watch as they come up out of the water and have a mouthful to spit out… I’m sure the fish love it… and the frogs.

BEFORE WE CONTINUE: WE ARE NOT ADVOCATING AVOIDING SUNSCREENS, especially with long term sun expsosure! – Just the poopy ones. 

Just like in our food chain, we are pushing for cleaner sources. Earth provides every tool we need to live long prosperous lives, we just need to pay attention. Below is one alternative- The KTX sunscreen.

The upfront cost of these supplies is an immediate “turn off.” Purchasing what you need on Amazon will cost around $60 but then you will have way too much sunscreen so unless you are “TEAM MOM” it makes sense to pitch in with a group of like minded humans (or give it to all your children’s friend’s parents so your child isn’t swallowing their friend’s chemicals). Hehe- that was a joke… kind of. You can create a large amount and as you will see BELOW the healthier sunscreens are not cheap. But how many tubs of sunscreen do you go through per year? Not that many…

What you will need:

Coconut Oil
Raspberry Seed Oil
Lavender Oil
Frankincense Oil
100% Zinc Oxide Powder
Shea Butter
Glass Jar

Why we chose each ingredient: (The nerdy stuff)

Coconut Oil

Coconut oil should not be used as a stand-alone sunscreen. You can find battles in the DIY community vs. the I hate everyone community & it is comical. At the end of the day coconut oil has a very low SPF (but still some) but it is very good for your skin… it is the “base” of this formula, we use it for oil (like a lotion) not for the “sun protective properties.” We just need to make that clear.

Raspberry Seed Oil

Raspberry Seed Oil (RSO) has a lot of misinformation behind it… Here at KTX we have formed the belief that it is great for your skin, great in addition to OTHER sunscreen ingredients, and just… GREAT.

If you are interested in a long post on raspberry seed oil benefits here is a link…

For those who are skeptical… here is a paragraph from one of the most detailed reads on SPF you will ever find… with the nerdy link below it.

“It is also noted that red raspberry seed oil and caneberry seed oil may be used as all natural SPF essential oils. In the present disclosure an SPF of 30 or greater is enabled using red raspberry seed oil (in lieu of titanium dioxide) in a 4:1 ratio with ZnO (16%) concentration to raise the SPF of a base formulation to above SPF 30. With an 11% concentration of ZnO and red raspberry seed oil in a 4:1 ratio, a spray formulation with an SPF 22 was achieved. The amount of the ultramarine pigment in the composition can range from about 0 to about 25 weight percent of the composition, and preferably from about 1 to about 5 weight percent of the final formulation. Optionally, the sunscreen emulsion can contain one or more additional ingredients, including emollients, waterproofing agents, dry-feel modifiers, insect repellants, antimicrobial preservatives and/or fragrances.”

Lavender Oil

Honestly, it smells delightful. But there is plenty of Google-able information available on lavender’s healing properties. That is why it was our fragrance of choice. If you are concerned about lavender being “bad for boys” fear not… the estrogenic nature of lavender oil compared to things like flax, soy, fragrances, plastics, dyes, etc. is so marginal it is a joke… the joke is so strong that if you use sunscreen from a plastic bottle you are guaranteed to have more of an estrogenic effect than using lavender. The pros outweigh the cons. Don’t buy into the nonsense.

Frankincense Oil

Known as the king of oils. Frankincense oil promotes healthy cell regeneration and keeps existing cells and tissues healthy. It’s useful for skin health, and can help treat dry skin, reverse signs of aging and reduce the appearance of stretch marks and scars.

100% Zinc Oxide Powder

The key SPF ingredient in the mix.

Zinc oxide particles in sunscreen sit invisibly on the surface of your skin bouncing the UV rays off like balls bouncing off a hard surface. There is no chemical reaction at your skin level as there is with chemical sunscreens.

-One of the two UV-A1 sunscreen ingredients approved by the FDA. The other one, avobenzone Is too sketchy in our opinion.

-Gives you broad spectrum protection from UVB all the way through to UV-A1, meaning your skin is getting the best sun protection possible.

-Stable sunscreen ingredient that is much less likely than chemical ingredients to break down in the bottle or on your skin.

-Gives broader protection than titanium dioxide and is cosmetically more elegant to use (aka invisible on your skin)

-Does not typically irritate sensitive skin.

-Not absorbed into your body; it stays on your skin where you put it and where it can protect you from the sun.

Shea Butter

Shea butter is a skin superfood that comes from the seeds of the fruit of the Shea (Karite) tree and that is naturally rich in vitamins A, E and F. It offers UV protection (it is SPF ~6) and provides the skin with essential fatty acids and the nutrients necessary for collagen production.

But if you need more…

Sunscreen Brewmaster Period of Instruction:

Combine following ingredients in a glass jar*

1 Cup Coconut Oil
1.5 Tablespoons Raspberry Seed Oil
2 Tablespoons Shea Butter

Place glass jar in a pan that has a few inches of water slightly heated (we had it on 3) until it was all melted together then turn off the heat…

Once mixture has melted together stir in the master SPF:

2 tablespoons of Zinc Oxide powder.

Once the lotion has cooled add the following*:

10 Drops Lavender Oil
10 Drops Frankincense Oil

*We did not want to cook the essential oils. They have nourishing properties & they might remain after heating, but we did not want to risk it.

The sunscreen is ready for use at this point, however it seemed “more legit” after sitting out a day or so.


We made a bulk batch… so to come up with these numbers we just divided the total amounts used by 12… also, this is not advanced chemistry, if you add more or less of each ingredient you will be just fine.

*8+ oz mason jar should be fine. Just make sure the opening is large enough for your hand when it is time to apply. We ordered the fancy looking jars on Amazon. I will use a mason jar next time because it was a mess.

You could use more or less zinc oxide depending on the level of blockage you desire. This amount did not leave the skin white and prevented all “test subject” participants from sunburn at the beach. Tanning still occurred.


Please ship any questions to the comments or email ! 


Q: Is this safe for babies?

A: Always consult your physician. However, when inspecting “leading brands” of baby/toddler sunscreens it is astonishing how many chemicals are in some of these. So, always keep an eye on the ingredients.


Q: What is the total SPF?

A: We have not tested this in a lab, so the exact number is unclear. The more zinc oxide you add the greater protection you will have.


Q: Can I use different essential oils rather than lavender and frankincense?

A: Yes.


Q: Does the oil separate?

A: We experienced some separation as the warm liquid began to cool off (harden). Simply swirl your finger in the sunscreen before applying. (We assume this is the reason for many additives in traditional sunscreens.

Final Vaccine Post. Ever.

You have my word this is the final time I will ever speak publicly on vaccines.

I don’t want to convince anyone to not vaccinate their kids and I don’t know the solution but I do have one comment, one question, and my God given ‘Merican right of a hypothesis for the crowd…


There are an estimated 25 to 50 million cases of auto immune in the United States of America. Okay, that’s an estimated range of 25 million ? So we honestly don’t have a damn clue how many people have auto immune conditions.


How many cases of auto immune are we going to wait and see before we WAKE THE EFFF UP and realize PREVENTING OUR IMMUNE SYSTEM FROM DEVELOPING HOW WE WERE CREATED is going to cause a negative immune reaction down the road? 150 million? 250 million? 1 billion people?

And #tobehonestwithyoudiane I’ve lost sleep, prayed (not joking), and hit deep depression and anxiety over this because I know at least 100 people with auto immune conditions.


Because I give a poop first of all.


MY “unexpert” “undereducated” “pissed off” OPINION, THEORY, HYPOTHESIS” or whatever you want to call it and WHY i have lost sleep over this BS :


We are about to see a generation where the mass majority have auto immune conditions. It’s already happening. If you can’t see it, open your eyes please.

I understand that more than 99% believe we need vaccines and they are great. With that 99% I’m willing to bet it’s more like 299 out of 300 people are “pro vaccine” and I’m cool with that. It is what it is.

The reason this is the final time I will speak publicly about this topic is because I truly deep inside my soul want our world to be healthier. I believe if I let topics like these where 90++% of people are the extreme opposite side of the spectrum then I will lose touch with what matters more to me: getting people off the couch and away from food that doesn’t allow them to feel their best.


Our bodies need exposure to childhood illnesses for lifelong health. These “diseases” and illnesses that we think we are protecting ourselves teach our immune system how to PROPERLY respond. Trying to control this process results in a lifelong battle against itself. (Autoimmune).

Instead of sitting on social media trying to make yourself look like a badass for making fun of “anti vaxxers” because it’s so easy to do (just like making fun of our president no matter who that might be at the time- very easy to do and very unproductive at the same time) how about just doing a few minutes of digging for what the true consequences of LONG TERM health related to trying to control natural processes in life. -this goes for anything, not just vaccines brothers and sisters.

We (as humans) #honestly think we are so smart like we can just create the magic elixir to prevent or cure a disease (take measles for example) and we are so genius that whatever negative effects happpen 20-30-40+ years down the road (56 years in this example = measles vaccine was created in 1963) we will be able to find a way to “cure that problem” (in this modern day case I’m referring to auto immune as the problem we have created ) and then the next problem that occurs as we try to “cure” auto immune.

It is a never ending cycle of trying to fix problems we have created ourselves. We are not smarter than our creator. If you don’t believe in a creator then we are not smarter than the universe.


Long story short:

Keep making fun of the “anti vaxxer’s” kid that got measles. That kid won’t have to worry about half the health issues as the person doing the laughing and that’s the #troof

From crack cocaine and flaming hot Cheetos to organic robusta coffee and grass fed cheese.

Before you read please remember I’ll never have a PHD because I’m not smart enough and I am not legally allowed to tell YOU what to eat or how to live YOUR life but I will gladly share MY experiences and what works for ME… you are responsible for your decisions with food, dranks, and “supplements” not me. Carry on at your own risk.



I was traveling around grocery stores with my daughter, taking pictures of each aisle, seeing her reaction to each aisle, food, and fancy packaging that caught her eyes. I was beginning the process of providing my opinion of the healthiest option in each grocery store aisle, which was taking basically all the free time I had in a day, when a good friend responded “what am I supposed to do with a full family if I cannot afford the best of the best? You should create a tier system like worst, better, good, best….”

You see, like I’ve admitted 10,000x I’m an idiot! I could not believe how great of an idea this was/ is!  So I’ve been working on having a “tier system” for health and well being… this is going to take some time and a lot of thought. I’m going to go into every category I can think of or that people can assist me with… so I started with DAIRY because there is so much misinformation and crazy $$$ marketing about DAIRY that this one gets me going.  But in that process I then realized a lot of people would be confused about why I was calling skim milk bottom shelf poison and why I was referring grass fed, raw cheese loaded with beneficial bacteria as crème de la crem homie.  So I took 30 steps back and here is a little more than brief introduction to MY TIER SYSTEM… I don’t care what the haters say I’ll come back like a boomerang. This is far from perfect, but it’s my step in the direction of helping AS MANY PEOPLE AS I CAN ON AS MANY DIFFERENT LEVELS AS POSSIBLE. Because although I haven’t been on every level, I know at least 1 “rich person”, at least 1 “poor person”, and at least 1 person or people “in between”. In more politically correct grammar… I know some financially successful people, a few that get by pay check to paycheck, and I know a few middle class citizens as well… ? It’s really difficult to word things in a way that don’t offend at least 30% of the readers… with that being said, lets continue at our own risk…


Oh also, this post was not “re-read”, I am out of time, I’m on vacation until next week and realize I got so side-tracked that I never even talked about dairy… so I’ll start back fresh with that next week when I return to the real world. Enjoy.


Groupie “Tiers”

I wanted to have a tiered post for every aisle in the grocery store… like 1st tier being the bottom shelf and the top tier being “top shelf” but really there is only so much time in the day and I’m on a 3 week binder some folks call “Vacation” so the only allotted time I give to social media is when Lennon is taking a nap… I decided to start with DAIRY…  My initial thought is to tell everyone that they are “most likely but not scientifically proven” to be healthier without dairy… but let’s be real, people are going to consume dairy (and tons of it). I love dairy (the way it tastes) I always have, but I’ve learned over the years that I need to consume the HIGHEST quality dairy possible or it really messes me up (even the best of the best doesn’t allow me to feel my best) so I make the most of it…

My definition of being “messed up”= nostrils clogged, headache or *brain fog*, inflammation- achy joints, mucus build up- throat, chest, and nose, tummy issues AKA G.I. funk… these are to name a few of the THINGS that I do not enjoy feeling.

Anyways… let’s make a few things clear…

I love dairy… but I know it messes ME up and I’ve noticed that it causes MY daughter to have mucus and inflammation related issues… so I try to avoid giving her dairy (as realistically as possible) or I try to make it a SPECIAL TREAT as well as for myself.

There were times in my younger life where I would drink ½ gallon per day of 2% milk or more…

There were times in my life where I would eat cheese with just about every meal…

The darkest time in my life (health wise) I would have asthma attacks periodically, could never breath through my nose, wake up with a headache every morning that would not go away until I cleared my sinuses (or whatever) with exercise… I was drinking milk with my morning cereal (probably Wheaties since they are proven to build champions and I wanted to be a champion like all the super stars on the Wheaties box), followed by 50 grams of poorly processed whey protein (which is dairy), followed by a lunch with cheese and possibly sour cream, followed by another 50 gram whey protein shake post workout with 16oz of cheap milk (cause I was broke in college, then broke in the military, and I’m still broke but that’s because I spend all my money on healthy things I guess…?) then I would usually have more cheese with dinner and of course before bed I would have to take 50 grams of casein protein (another form of dairy)… I had JUST ABOUT every stomach issue known to man, food intolerances, acne, ingrown hairs on the back of my neck every time I got a hair -cut…. I mean I felt healthy, I could run fast, I was stronger than most, I usually had a “6 pack” but looking back I was so unhealthy. I had to take allergy medicine daily, carry around an inhaler (just in case), I couldn’t walk around barefoot without an athlete’s foot breakout. I mean I’m telling you don’t judge a book by its cover… I was so far (and still am) miles away from being perfectly healthy. But I’ll keep climbing towards my peak!

NO I AM NOT CLAIMING DAIRY CAUSED ALL OF THESE ISSUES but YES I AM TELLING YOU THAT I KNOW DAIRY CONTRIBUTED TO THESE ISSUES. It has taken years and years of trial and error to figure this out on my own. I could have googled why dairy is not ideal for me but then I would have read 20,000 contradicting claims and honestly I thought for 25 years that I needed a glass of milk every day to make my bones healthy… YOU DO NOT NEED MILK TO HAVE HEALTHY BONES… the science on that one is very clear. The dairy industry is very rich, they can afford to convince us otherwise. If you still believe we need dairy for healthy bones (or at all) that’s okay, your beliefs are incorrect, there are people living over 100 years of age osteoporosis free with ZERO dairy in their lives… but I have no clinical data to prove this “theory” correct so I’m living off of faith here (laughing out lough)… just kidding I didn’t laugh, I giggled in my head.

Whatever, I got off track…

So I have a system in place for myself…

Tier 1: “Below the 1st Shelf” AKA: trash/garbage/legal poison

“The bottom level -or- the bottom of the barrel” :  This is your “basic $2 milk” … I’m not going to throw any brands “under the bus” cause the last thing I want to do is piss off someone in charge of a multimillion dollar business so they can send hitmen after me… (or do I ? )… I’ll debate this one for a while…  IN MY IGNORANT-STUPID- COMPLETELY HEALTH BIASED OPINION – this bottom of the barrel diary should NEVER be consumed. Ever…. Traditionally I would say this would be my “birthday party” dairy or “cheat night diary” something to be consumed when I went out to celebrate something  BUT I WOULD NEVER BUY THIS DAIRY AT THE STORES TO POISON MYSELF AT HOME and that would be the last day on earth (Armageddon) if you ever saw me buy and deliver this BS to my daughter. I would compare this to buying my 3 year old her first pack of cigarettes. Oh, you think I’m joking? I’m not… tier 1 foods are worse than cigarettes… don’t believe me? Check the leading causes of death in the US of A. Then we can discuss further if you still disagree.

Hypothetical study (pardon me if I misused hypothetical… this is just pretend)…

Step 1: Grab a handful of people and have them eat poorly processed foods every day until death.

Step 2: Grab another handful of people and have them eat REAL food every day and smoke a pack of cigarettes every day until death.

Step 3: Let’s place wagers (bets-put money on the line) of which group lives longer…

Yeah, there would be like 10 billion other factors involved in this study… so we would need to research hundreds of thousands if not millions of people living these lifestyles above to really have “proof” oh wait… if you look at the culture map worldwide we have plenty of “proof” … potty break…

Lets see here…. I would compare this dairy to bottom of the barrel whiskey… Yes, if I’m out celebrating with friends at a local restaurant I may buy the $4 house whiskey drink over the top shelf $12 Woodford Reserve… but NO, if I am going to buy whiskey for my house I’m not going to buy $10 Whiskey in a plastic bottle because I have “discovered” over the last 15 years of MY life (I did not read this in a book, or learn this in school) that the CHEAP SHTUFF CAUSES ME ADVERSE REACTIONS aka “messes me up” the top shelf stuff will last me a very long time at home and I like to feel rich while I eat macadamia nuts and sip on top shelf whiskey, the added bonus is I don’t feel like a bag of wet doritos when I wake up. So wait… am I really telling you that we can discover things on our own? Without a professor? And without doctors orders? Based on real life experiences? Wow… that’s amazing.


Tier 1 is the group that HAS to do a ton of TV marketing and public advertising. This is because 99.9% of this tier is NOT REAL FOOD and the .1% of this tier that is real food is so heavily loaded with TOXIC POISION that it should be illegal, so of course they have to market and SELL this to us because if you just saw a fluffy orange powder coated piece of corn that left orange residue piled on your fingers puffed up in the wild I’m pretty sure WE WOULD NOT EAT IT! (Yeah, I am referencing if we were walking in a field and came across an organic Cheeto in the wild… maybe in heaven… on this earth we have consequences for man-making products (yes even “hybrids”)  and throwing chemicals on them to make our brains enjoy and PHENE for them! This is like cocaine, us wild humans took a natural occurring plant, altered it somehow and added chemicals & processing (I don’t know how it works, I’m not a chemist, but I saw Blow and Scarface so I pretty much know how I make cocaine) but yeah… us wild humans took the ole corn naturally occurring on earth chemically enhanced it to grow mass amounts, took that chemically enhanced corn, puffed it up somehow (I’m not a chef so I don’t know how they do it) they then added a bunch of colored stuff, tasty chemicals they created, and figured a way to make them stay fresh & crispy in a bag for an extended period of time…

Well this got way off track we are supposed to be talking about dairy. Coffee enhances my self-diagnosed ADHD so I get WAAAY OFFFF TOPIC SOMETIMESSSS. Maybe I should take pharmaceutical meds, that will fix my issues.

Tier 1 is what I consider GARBAGE.. TRASH…  IF I cannot afford tier 2 or higher then I don’t deserve to eat. I need to work harder or spend wiser so that I can afford to give myself real foods.  If I’m starving and shaking “hangry” and all that is around me is tier 1 products then I need to tap into what we call in the USMC as DISCIPLINE and be PATIENT and wait for REAL FOOD.

**Note to self: don’t be a weak ass. If I’m weak with food discipline I’m weak in the head, I’m weak in the gym, I’m weak at work, and just overall a weak ass. It starts with proper fueling. I don’t have to give my busted ole Saturn Vue premium gas cause it does its job just fine with the cheap stuff… I don’t want to be like my Saturn Vue, I want to be like the cars that make my eyes open wide and require TOP SHELF fuel. The Eagles are not flying around looking for poorly processed cow’s milk I promise you that…

Back to cocaine: Why did I bring cocaine into this???… its provocative duh… no here is why

Tier 1 is available ANYWHERE. Just about every imaginable business has these “foods” readily available for you to purchase to poison yourself. They are DELICIOUS because they were chemically enhanced to be this way, they are CHEAP because that’s what they are, and they KILL you over time: the speed at which they do so directly depends on the volume they were consumed, other lifestyle choices (cellular health), and many other factors…

So basically my tier 1 (bottom shelf…)  in the drug world is meth, crack, the black magic… the stuff that should never be touched, or the stuff that you know you don’t want to consume… yeah it MIGHT NOT KILL YOU THE FIRST TIME but over time… those addicted to these may think they are DELICIOUS, but they are CHEAP, and they KILL you over time… well it might not be scientifically proven in a laboratory what will happen if you overly consume tier 1 drugs so I cannot confirm that these are actually even dangerous…? (I’m not a drug enforcement agent so I’m not even sure if these are drugs… I was in the DARE program though)

In a nut shell, my tier 1 in the food world is the cheap processed poison that we do know is terrible for us but it’s still legal somehow, highly addictive, should be illegal, but it is not… somehow?



–          Chronic disease- eventually it will happen unless you are EXTREMELY LUCKY. When I say lucky I mean you have better odds of winning the lottery than living a life “chronic disease free” living off bottom shelf products.  Diabetes, obesity, auto immune, hormone imbalances, and cancer to name just a few…  if you are over the age of 40 with “normal cholesterol”, blood pressure, within healthy weight range, great hormone levels (naturally), full of daily energy, and never get sick but you eat bottom shelf products regularly then I want to meet for coffee sometime because you are a rare human specimen to this earth and I am very interested in your life story. I’m not joking, If you know someone like this tell them I will treat them to their next donut and ill even drink the donut shop coffee to see how this works out for them. Because wow.



Traditionally, up until I was 1/6th through my life at 25 years old I would use food products in this tier as a daily treat or “cheat” some call it. Oh yeah, I am extremely lucky that I have been overly active physically since birth and so I could eat daily cheat meals, feel like crap and not realize it, and still “look healthy”… anyways, once I hit 25 (give or take a few months) I cut the 2-3 daily cheat meals ( I was convinced were necessary to perform & put on muscle) and I switched to 2-3 cheat meals per week.

***Before I continue I must tell you… you absolutely do not need NASTY cheat meals to lose weight or gain muscle. People who say you need them are ignorant… I’m not calling them stupid… they just don’t know or choose to ignore the truth. I was one of them, so I’m allowed to call them out and not get shot, that’s how things work in the 21st century United States duh… I’m just a dumb millennial entitled to calling people out for being liars, that’s all…***

Anyways…  products in the Tier 2 “COULD BE” acceptable IF they are used as the first step in recovering from the bottom shelf, or possibly as a rare cheat meal once someone has reached the 3rd or 4th step. (I’m a low-mid incomer myself and I still do not purchase these foods for home… but then again I drive a paid off Saturn Vue with paint peeling off the sides instead of having a car payment because this is a sacrifice I have to make to provide a healthier lifestyle to myself and loved ones… YOU can make your own priorities but don’t come to me bitching and moaning about healthy food being too expensive if you are driving around a car that costs 2x as much as my monthly food allowance… yeah, I went there.)

When money allows for me to eat only top shelf foods and upgrade my car then the car will be upgraded, my car is not a priority over how I feel 24 hours per day 7 days per week, or over my quality of life. If yours is, I’m not judging or bashing you, that’s not the point of this but just don’t be the one who complains about the price tag of real food cause that’s just silliness if you are willing to spend $100 on a dinner out or $75 on drinks at the club. I’m not a financial expert, I’m fairly awful with finances but I can spot people’s priorities fairly quickly into a conversation about nutrition and lifestyle.

Cheers to the next step!

Large families, or those who are just ready to take a baby step in the right direction, eliminate ALL tier 1 products from your household ( do not eat them, they are garbage, so just put them where they belong, throw them in an ant pile they could quite possibly kill the queen…)

Step 1: throw away ALL tier 1 food products in your house. Do as you know is right then pay the consequences later (in this case you know that “food” is really “garbage” so throw it away, replace with real food, and the consequences should be POSITIVE).

Step 2: replace ALL tier 1 food products in your house with tier 2 or higher foods!  If you have an addiction to flaming hot Cheetos covered in monosodium glutamate (MSG) and you throw them away you should replace your addiction with a better addiction otherwise you’re going to have withdrawals. That’s how addiction works (but I’m not a therapist) I have been addicted to gambling, alcohol, exercise, and a million other personal issues and so I know from MY life experiences that if I remove a “bad addiction” then there better be a “better substitute” in place or it will not be successful long term! Thankfully I’ve never suffered from an abusive sugar addiction. People think sugar addiction is a joke… clinical studies on the brain’s response to sugar is comparable to cocaine… wow…  I have never let sugar get the best of me long term but I don’t let that fool me into believing I am not addicted to sugar…. Here’s the deal with sugar…. I rarely eat sweets, but when I do I instantly eat more, and more, and usually some more until I feel so horrible that I wait a long time to consume heavy amounts of sugar. If I wasn’t more addicted to feeling great than the sugar then I would probably wake up the next day and eat a massive bowl of Captain Crunch with whole milk followed by waffles covered in high fructose corn syrup, because HELL YEAH THAT WOULD BE DELICIOUS, but HELL NO I DON’T WANT TO SUFFER THE LONG TERM CONSEQUENCES OF THESE DAILY ACTIONS, and HELL NO I DON’T WANT TO GO INTO A MORNING BRAIN FOG FOOD COMA CAUSE I HAVE LIFE TO LIVE.


–           You probably feel much better than when you were all about the bottom shelf! A journal will remind you of how you used to feel and how far you have come, I have a bad memory so it’s important that I keep a log of things, some people remember everything it seems they will not need to keep a log.


***Key notes of EVERY paragraph you will ever read that I have written: THESE ARE JUST MY OPINIONS… I’m probably way wrong.


Tier 3 & 4: “Within Site: Mostly Acceptable”

Tier 3 & 4 are where I can usually find common ground with people. It’s like this… “yeah, I want to be healthier, but I’m not willing to give up drinking on the weekends…” okay, cool instead of me being unrealistic and being like “yeah well, it’s hard to be healthy and drink on the weekends” I will instead provide REAL LIFE advice such as but not limited to… “okay, knowing that you are not going to give up drinking on the weekends, lets figure out the HEALTHIEST way for you to drink on the weekends, what foods to eat while drinking and which alcohol could potentially be the healthiest…”  AKA: in some military circles this is known as “damage control.” The argument that alcohol is healthy for us can get silly very quickly… ill entertain all the BS while I’m drinking a No Label Beer but we all know the truth…  so if you’re going to drink, why not make it the healthiest drink possible? If you’re going to eat meat, why not make it the healthiest meat option possible cooked the healthiest way possible? If you’re going to eat dairy, why not choose the best kind?

Some of these products are readily available just like the bottom shelf items. They just cost slightly more… for good reason (they are higher quality…)

Unfortunately, from what I’ve seen and experienced in the real world, it is unrealistic to believe ANY low income families can afford to live on tier 3 &4 foods only. It could be possible for a low income individual to provide for his or herself but providing for 1 dependent would make this very difficult and adding in additional children, pets, or family to this equation basically makes this (not impossible, just very unrealistic)

This becomes more realistic if there are two sources of income for the family…

This becomes very realistic for a household of 4 or less with “mid income” who budget based on a “healthy lifestyle priority.” My definition of HLP= Prioritizing your life based on healthy living.

A lot can be learned from Dave Ramsey’s financial freedom talk… the same concepts can be applied to your health and wellbeing. If it’s a priority to get out of debt in the financial world, then it’s a priority to remove “unhealthy habits” in the health world.  Unhealthy habits are like bad debts. I am not rich enough to just remove 200K worth of debt from my name so if I had 200K worth of debt it would be foolish of me to believe I would be debt free in 1 year since I make no where near 200K per year… BABY steps!!! If you are on tier 1, try to make it to tier 2 by next year…  after 5 years of steady progress (paying off the debt or removing bad lifestyle choices) you will be much closer to paying off the 200k or much closer to standing on top of tier 4 ready to be top shelf only!  You can’t expect to be living off of bottom shelf foods and reach your TRUE health & wellness peak in one year. Sorry, it’s not going to happen. It’s a LIFESTYLE that will take years and years to create, one tiny step at a time. The further in debt you are, the longer or harder you will have to work to get out of debt. The unhealthier you are, it is most likely going to take LONGER AND MORE PERSISTENT work than someone who has already taken the steps. This is the viscous life circle and applies to just about every aspect of life not just debt or health.

Unfortunately times 2… most schools, cooperate offices (including hospitals- which are supposed to HEAL, yet sling bottom shelf products like they are on the mean streets $$$) and JUST ABOUT every “affordable” restaurant are no where near these tiers. It’s sad that (IN MY IGNORANT OPINION) from what I’ve seen with my eyes and heard with my listening ears that most companies (which are businesses) tend to look at what will create the most $$$ and well if you can buy beef for $1 per pound and 100 cheese slices for $3 and us fools will buy the products this garbage produces then WHY would these ass holes buy real grass fed beef for $6 per pound and grass fed cheese that costs 10x as much?

It only makes sense that if I owned a massive corporate business, I would want all of my employees to 1.) be healthy-  both mentally and physically

2.) be productive- no brain fog

3.) be timely- sleep well at night so they show up on time and ready to work every morning.

But I don’t own a large corporate business so I have no idea how much work providing healthy food options would be. I mean switching deep fried chicken smothered in gravy with grilled chicken and avocado sounds like it could get crazy expensive, but I’m sure by downgrading the boss man’s Maserati and his sidekick’s “Lambo” that would be one step in providing the 99% of others with healthier food options. Obviously, this would require people to actually give a F*#* which can actually be difficult to find these days…

I mean let’s be real… for a restaurant to be able to remain in business and provide tier 4 foods (all organic, sustainably sourced, fresh, high quality foods) you will be looking at a $15-$20 lunch. With our current food system, this is the way “things seem to be.”

Tier 3 lunch could be served around $10-$15.

Tier 2 $7-$12

Bottom shelf- $1-$7 (fat food products) oops fast* food products. I struggle to say just fast food because it’s not food, it is a food like substance or product.

These are just estimated costs based on observing food costs while traveling around. I have a lot of free time since all I am is a crossfit coach, I don’t have a real job, so I have a lot of free time to just study menus and ingredient labels.

If you were to create your own lunches at home & store them in a nice pyrex dish you could cut down these costs quite a bit…

I create TOP shelf lunches for around $8-$10

Tier 4 for around $5

Tier 3 “cheat meals”- Dirt cheap… “literally” dirt at Home Depot is more expensive.

I don’t buy tier 2 or 1 but if I did I could create a full year supply of lunch for like a Benjamin (that’s $100) (referring the $100 bill to the man that’s on front of the bill…) I have to remain as detailed as possible on all aspects so nobody gets mad at me…  you can rest assured that the lunches will last the entire year with or without the fridge because they are so heavily preserved and have no living nutrients to spoil…


Top Shelf: “Crème de la Crem, The Bees Knees, or Soaring with Eagles”

This is the best of the best in each category, genre, food group, grocery store aisle, restaurant menu.. these are the items that will allow you to keep climbing towards your peak!

Examples in the automotive world: Bugatti with candy paint

Examples in the drug world: organic coffee… yep, at the end of the day coffee is a stimulant so I classify it as a top shelf drug, bottom shelf of this category would include using crack as a stimulant, tier 2 could be cocaine- still nasty and dangerous but better than crack, tier 3- Adderall- still an amphetamine but arguably cleaner than cocaine since it’s made here in American (in a lab) and “controlled” by doctors and Big Pharma so it’s gotta be healthier than cocaine so we will place it one tier higher, tier 4 could be Starbucks grade coffee- you know, dirty ass coffee sourced from all over the world all mixed up yada yada, this is arguably a healthier alternative to prescription stimulants so we will call this tier 4 drug or possibly an energy drink… I would rank a few energy drinks as tier 2 similar to cocaine, a few tier 3 similar to Adderall, and a few could possibly be tier 4 alongside our bro Star-buckaroo, I could not classify any energy drinks as being on the top shelf with a high antioxidant, sustainably sourced, organic robusta (bitter) coffee freshly brewed with a French press and filtered water. This top shelf product is still not perfect because the acidity and a few other factors HOWEVER it COULD BE healthier than drinking chemicals from cheap coffee, which seems to be healthier than taking controlled pharmaceutical stimulants, which Is arguably healthier than hitting the white slopes in the bathroom stall at the night club, and most definitely a better stimulant option than crack.




Top Shelf:

By living up here, one may possibly NEVER get sick… that may seem “crazy” to some, but never having a stuffy nose, never having a cold, sleeping deep, feeling all day energy, clear headedness, not worrying about being surrounded by “sick” individuals because you know your immune system will easily fight off “the sickness.” You may accidently forget what it feels like to feel pain or sluggishness so when some “thing” causes you to feel OFF then you may immediately start discovering the small things that make a huge difference … like “why does my stomach hurt for a few minutes after I drink a lot of tap water?”  Stupid little silly things like these may start popping into your head because you are used to feeling amazing, so you may or may not question when you don’t feel great…?

The only “thing” I buy for daily use at home. Top shelf is the real deal of each food group. Not the best of the best in all categories of life, just the best of the best in class or in it’s specific genre. Genre=class= category=food group.



Top shelf: raw fermented cheese from grass fed cows.

Yeah, it is debatable whether or not this is actually a top shelf food for humans. But it remains on top shelf because it is arguably the BEST OF ITS CLASS.. the class it is in is DAIRY.

It is important to have a tiered list for myself so that I can come as close to my peak as possible… if I do not categorize each product life provides then I’m basically trying to climb Mt. Everest with zero climbing experience, in my underwear, barefoot, with no sunscreen, and by myself… just lost in life like  chicken with its head cut off.. or like a sheep aimlessly wondering around ready to be eaten by a pack of wolves. Big money marketing campaigns are the wolves, don’t be a sheep.


Tier 3-4:

Tier 4 is the most practical for single individuals or middle class families with one or two kids.

Tier 3 is the most practical for “middle class” with multiple children. Based on my non-professional make believe theories.


Tier 2:

Tier 2 is acceptable in home when removing a bottom shelf item or a very rare treat once you are standing on tier 3 or higher. For me, this is now a once per 3-4 months kind of product. Last year this would have been once or twice per week. Two years ago I would have convinced myself a daily cheat meal with this tier was acceptable.

Bottom of the barrel is for the occasion of NEVER, or maybe for rock bottom experiences to remind me why I stay away. I also have to say this… if you think every couple of days is a rare treat or special occasion then we are not on the same page. Rare to me is once per month, special occasion to me is every quarter or so… (3-4 months)… once weekly is not rare or special, that’s just a thing… bottom of the barrel is for special or rare occasions… for what to do on a weekly basis please read on to the second shelf.