First Thank you,
Since starting this website, a short time ago, I am amazed by how much love and interest has come from my friends and family. It is just a start, but I am hoping to build a community of people who have a focus on the principles of health and fitness that make up a realistic approach to human optimization. Please share these articles with anyone who is struggling with their fitness, nutrition, productivity, and/or overall mental wellbeing. Also, tag me in anything on social media if it is about implementing a healthy lifestyle. I love seeing people take steps to better themselves. It is my belief, that through simple everyday optimization we can all see benefits that will hopefully spread like wildfire through our communities. Thank you so much! Now onto why you clicked on this link…..
The Fundamentals of my Approach to Human Optimization
Now that I have written a few articles, I put together the 3 aspects of my daily routine which I feel build the foundation of my optimization journey. Through the implementation of these practices, I have received more energy, happiness, confidence, productivity, and overall health. For me, that is what the aim of Human Optimization is. There are many other things that I do on a daily basis (stay tuned for those articles), but without the core three principles, these extra practices would not matter very much. Below I will highlight these three things and give you tips on how to slowly implement them into your life. After that, I will map out a typical weekday for me including training, example meals, and eating times. This does not mean that you should follow my exact daily plan. I am a huge proponent of human optimization being a very personal experience. You really have to experiment and find what works for you. That being said, hopefully, you can gain something from the practices I employ.
In my opinion, simply controlling the time you eat is one of the most influential things you can do for your health. Keeping calories within a healthy range and allowing your digestive system to rest has so many benefits. If you didn’t read my article on IF yet, then click here.
Tip to implement
Don’t go straight into a 16 hour fast and an 8-hour feeding window. The first thing you can do is start with a 12-hour window for the first week or two. After that try to shave an hour off of each end week by week until you get to the goal of an 8-hour feeding window.
Not sure what you have heard about keto, but it is definitely a diet can be done wrong. Please make sure you have read my keto article and please pay attention to the keto mistakes here. If you ever hear anything bad about the diet it is probably coming from someone who consumed processed meats covered in truckloads of cheese without a single veggie in sight.
Tip to implement
If you are not adapted to a keto lifestyle and you go cold turkey with no carbs, then you are going to have a bad time. Sadly, most people have a physical addiction to sugar, flour, grains, etc and your body will go through withdrawals once they are taken out of your diet. This is what is known as the “keto flu” and it can take up to two weeks to get through for some people. To avoid this, I suggest taking carbs out of one meal per week for a three-week period. Start with breakfast, then lunch, and finally take the carbs out of dinner (unless you are intermittent fasting, then just start with lunch). With a systematic approach, you can avoid the withdrawals and slowly get into a keto lifestyle.
I feel that it is necessary for everyone to spend 2-3 days a week focused on lifting weights. Other days can be spent walking, running, playing sports, swimming, or anything else that gets you out and moving. When in the gym, I implement density training to get the most out of my workout. Please read my recent article on the training style here.
Tip to implement
I can’t sugar coat the fact that density training is hard work. It is a shorter time spent in the gym, but it is definitely more intense (which is kind of the point). My suggestion for someone that is new to lifting or a gym lifestyle is to start by just going for 20 minutes and add 5 minutes every week or two not going any longer than 45 minutes total. Also, don’t feel like it is illegal to take a break in the middle of the workout. You are on your own fitness journey and pushing yourself too far will make it harder to make it to the gym next time.
Below I have a break down of how each of these principles fit into my diet. Please remember I am always available for questions through the contact page and on social media.
With Big Love,
My ideal eating and training schedule
Below is an ideal weekday for me. My weekends are always up in the air, but I always try best to implement the three core principles.
5 am wake up
- 20 ounces of water with apple cider vinegar, cream of tartar (potassium), and pink Himalayan salt)
- Black coffee
- (power salad) 3-4 cups of spring mix (romaine, spinach, arugula), 3 hard boiled egg, 1 avocado, sliced almonds, kalamata olives, goat cheese, and extra virgin olive oil (a lot of olive oil)
- Black coffee (sometimes I will add some MCT oil to my coffee at this time)
- 45-minute density training workout
- 8-10 oz grass fed steak with 2-4 servings of sauteed veggies (broccoli or brussels sprouts are my favorite)
- 4 tablespoons of almond butter with a handful of blueberries