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Health Stuff

This page compiles the nutrition and fitness stuff that I'm doing at any given time. Disclaimer: These are my personal preferences and not advice! This is just a repository of information for my own reference.


I don't like plain water. Instead I fill a half gallon glass jug with water and add a cup of pure cranberry juice. It helps to wash down vitamins and I try to get through two each day. I think it's important to drink cold water as soon as you're awake before consuming anything else.

I try to eat the equivalent of steak and eggs each morning. We eat a lot of this chicken sausage too. I eat sourdough with butter and honey when I want something extra. SKIP LUNCH! This really helps reduce calories and you will enjoy dinner more.

We have a few reliable dinners that we make for the family. Our top three are probably:

  • Tonkatsu – Start with thinly sliced pork cutlet, cover in a mix of flour, salt and pepper, dip in egg wash and roll in seasoned breadcrumbs. Fry in avocado oil with a little butter to brown it. Usually served with shredded cabbage (which is great) but we use rice or sauerkraut. Add Bachan's Hot & Spicy Japanese BBQ Sauce as well.
  • Baked Chicken Wings – Start with cut chicken wings. Dry them off thoroughly to ensure they'll be crispy. Gently coat them in a mix of flour, baking powder, salt, pepper, and garlic powder. Bake on 350° for 40 minutes, flipping once. Finish them under the broiler for a couple minutes to brown them. I often mix Frank's Red Hot with melted butter and toss some of the baked wings in it.
  • Burritos – Just brown some ground beef, drain it and add taco seasoning. Grate a block of cheddar (don't use shredded, it contains junk to keep it firm) and cut some avocado. Add a little avocado oil to a hot pan, toss in a tortilla and sprinkle with cheese. Add some meat, avocado, cilantro, and squeeze a lime over it. Remove it and roll it up once the cheese has melted. Tapatio is optional!

We try not to eat after dinner. Popcorn isn't too bad, I just make it in a pan with kernels and avocado oil. We also switched from beer to red wine. Aside from that, just avoid the usual – soy, preservatives, etc.

Other favorite food items:


  • Lift about three times per week. My favorites:
    • Flat bench
    • Assisted dips and pull-ups
    • Incline T-bar row
    • Front squats
  • Run a couple times per week – between two and five miles, sprint towards the end.
  • That's it!


I take two supplements when I exercise:

  • JOCKO Pre-Workout – This has all the elements that I look for in a pre-workout without any junk. It was very difficult to find one that didn't overlap with other supplements, contain food coloring, etc.
  • Podium Whey Peanut Butter Crunch – I looked for one that uses cane sugar instead of synthetic sweetener but they're never sweet enough. I really like this Podium brand.

I take the following supplements after dinner each day because I want to have a full stomach first. I've intentionally purchased serving sizes that allow me to take one pill of each supplement (although the directions on some bottles may recommend more than that). In alphabetical order: