Many people ask me about what I eat and how I train. I put together this high-level overview of my approach to taking care of my body and mind.
Foundation 1 – Build Strength
Muscle mass is a key driver of metabolic health. The more muscle you have, the more capable you are of everyday tasks and the higher your metabolic rate (the more calories you burn each day).
Program Recommendations
Under 40 – Starting Strength
Over 40 – The Barbell Prescription
Foundation 2 – Daily Movement
Daily movement is good for your body and mind.
Walking at least 10,000 steps daily keeps your blood flowing and stimulates many positive metabolic + health processes.
My move strategy includes a daily ruck with a weighted rucksack.
Cardiovascular Health
Strength training, rucking, and walking provide some cardiovascular stimulation; however, there are some activities that provide further stimulus that do not put too much wear and tear on the body: sprinting and sled pushing.
I also aim to have one sprinting and one sled-pushing session per week using the following protocol for a total of 6 sets:
15-seconds of work
2 minute recovery (walk)
For me, Wednesdays are sprint days, and sled work is done on Saturdays.
Foundation 3 – Nutrition
Of the three macronutrients, only two are required to live: protein and fat. Carbs are not required! Your body can produce all the glucose it needs from fat and protein through gluconeogenesis.
Protein is the building block to maintain a healthy, strong body. Healthy fats give you sustained energy.
Most of my weekly meals come from the following food sources:
Eggs
Beef
Bacon
Salmon
Chicken
Sardines
Avacado
Blueberries
Grassfed Ghee
Grassfed Butter
Olive Oil
Avacado Oil
Whey Protein
What about supplements?
I try to get as much nutrition as I can from the food I eat; however, I take the following supplements:
Creatine – daily
Multi-vitamin – most days
Vitamin D – winter months when I am not able to get as much direct sunlight on my skin