Mano Minute (1/20): Free personalized plan (no "cap") 📝 I have something for you, and I am very excited to share. I’ve been helping individuals improve their health for almost five years. Over that time, I’ve learned a lot about how to help people make progress. I’ve documented everything: previous plans, client calls, common needs, honest feedback, and the patterns that keep showing up. This allowed me to get a better understanding of what works, what doesn't work, and what people truly...
2 days ago • 1 min read
Mano Minute (1/19): Take this quote into your week 💭 Happy Monday! Let's dive right in. Quote of the Week 💬 “It’s important to connect the so-called temptation with its actual effects. Once you understand that indulging might actually be worse than resisting, the urge begins to lose its appeal. In this way, self-control becomes the real pleasure, and the temptation becomes the regret.” - Ryan Holiday Reflection 📝Most temptations look harmless because we isolate the moment. Just this once.Just...
3 days ago • 1 min read
Mano Minute (1/16): My 5 Favorite Proteins 🥩 Here are my five favorites for taste and health. 🦌 VenisonLean, nutrient dense, and incredibly flavorful 🥚 EggsVersatile, affordable, and packed with micronutrients 🍗 Chicken thighsMore flavor than breast meat and very easy to cook well 🥣 Cottage cheeseHigh protein and easy to add to meals or snacks 🥛 Greek yogurtGreat texture, great taste, and excellent protein density Protein choices do not need to be complicated.They just need to be foods you...
6 days ago • 1 min read
Mano Minute (1/15): My Experience With Creatine ⚡️ I had a few conversations last week on this. Thought I would share it with you all. Preface: Creatine was my research project in graduate school. It's been something I have studied for a while. One important clarification. Creatine is not a muscle building supplement.It is an energy supplement. Creatine helps replenish ATP, which is the energy currency of your cells. That is why it supports strength, power, and even cognitive function. 🧠...
7 days ago • 1 min read
Mano Minute (1/14): Magnesium for Better Sleep 😴 Magnesium is one of the most underrated tools for sleep. At a basic level, magnesium helps regulate the nervous system. It supports relaxation and helps the body shift out of a stressed state. Dr. Matthew Walker often talks about how sleep requires the brain to slow down. Magnesium supports that process by calming neural activity. Not all forms are the same.🌙 Magnesium glycinate is gentle and calming🧠 Magnesium threonate crosses into the brain...
8 days ago • 1 min read
Mano Minute (1/13): Your Workouts Are Like Work Meetings 🗓️ Your workouts are a lot like work meetings. If they are on your calendar, they usually get done.If they are not, they are easy to push off. Research shows that nearly 50 percent of people who start an exercise routine stop within six months. One of the biggest reasons is lack of structure. Intention matters, but planning matters more. When workouts are treated like optional tasks, they become optional. When they are scheduled, they...
9 days ago • 1 min read
Mano Minute (1/12): My Framework for Doing Hard Things Well Happy Monday! Quote of the Week 💬 “I took a little journey to the unknown.”— Meet Me in the Woods, Lord Huron Reflection 📝It’s easy to think the hardest part is the moment itself. The meeting.The presentation.The deadline.The decision. But in my experience, the hardest part is what happens before. The quiet phase.The unseen work.The preparation no one applauds. That’s where most outcomes are decided I think about hard things in three...
10 days ago • 1 min read
Mano Minute (1/9): 5 Hard-No Ingredients for Me 🚫 I try not to live in absolutes when it comes to my health. But there are a few ingredients that I’ve learned just don’t serve me well. Here are my 5 Hard-No Ingredients:🥤 High fructose corn syrupSodas, juices, packaged snacks. Easy to overconsume and leaves me feeling off. 🍬 Refined sugarCandy, desserts, sweetened foods. Big spikes, quick crashes. 🛢️ Processed oilsSoybean oil, canola oil, corn oil, vegetable oil, sunflower oil, and other seed...
13 days ago • 1 min read
Mano Minute (1/8): Burning Body Fat in the Winter ❄️ I have a theory.I read this somewhere, but I honestly cannot remember where. Way back when, before heaters and grocery stores, winter was hard.Cold weather made hunting and gathering food much more difficult. So the body adapted. When food became less predictable and temperatures dropped, storing energy mattered. Body fat is an efficient long term fuel source.It insulates us.And it helps us survive when calories are harder to come by. That...
14 days ago • 1 min read