Movement for Health: Key Elements of a Healthy Movement Practice
It all begins with an idea.
From Director of Health Alex Maples
A well-rounded movement practice is foundational to long-term health. But more importantly, it has to be something you’ll actually do. The best routine in the world means nothing if it’s not sustainable, enjoyable, and adaptable. Below are the four essential principles that define a healthy movement approach.
Sustainable
The number one rule: if you won’t do it, it doesn’t matter.
It needs to be enjoyable enough. There are tons of ways to move and get activity in. Take some time to find what you enjoy. There is a time and place to do things you don’t love for the sake of taking care of our bodies in the long run so that we can keep doing the things we do love.
Respect recovery. The body has limits. Overtraining can break us down, tank hormones, and lead to injury or burnout. A good practice leaves you feeling better, not worse, over time.
Regular
Being sedentary is, frankly, terrible for your health – even if you hit the gym hard a few times per week.
Consistency > intensity. It’s not about crushing yourself a few times per week, it’s about moving in some form every day. Our bodies were built for it.
You don’t have to “work out” daily, but you do need to move daily. Walk. Stretch. Play. Do a few squats while waiting for your coffee to brew. The key is: don’t sit all day.
Varied
Variety is the spice of life – and of movement.
Specificity: Our bodies adapt to what we do often.
Avoid one-dimensionality. Only running? You’ll end up tight and weak. Only strength training? You’ll get winded on a flight of stairs. The focus should be on maintaining varied capacity for all of what life throws at us.
Use it or lose it. The body will only maintain what we tell it it needs to do. If you never raise your arms overhead you will eventually lose the ability to do so, or if we only spend time in spinal flexion we lose the capacity to extend.
Types of Movement to Include
To build a comprehensive and effective movement practice, include these four broad categories:
1. General Activity (Non-Exercise Activity Thermogenesis, or NEAT)
These are low-effort, informal movements that add up throughout your day.
Examples: walking, gardening, cleaning, cooking, playing with kids.
This kind of movement is critical and often overlooked. It keeps metabolism high, joints happy, and energy flowing.
2. Formal Cardio (Heart Rate Zone Training)
Cardiovascular work exists on a spectrum of intensity. Each zone has a purpose:
| Zone | % Max HR | Description | Benefit |
|---|---|---|---|
| 1 | 50-60% | Very light | Recovery, warm-up |
| 2 | 60-70% | Easy, conversational | Endurance, fat metabolism |
| 3 | 70-80% | Moderate | Aerobic capacity (high fatigue) |
| 4 | 80-90% | Hard | Lactate threshold, speed |
| 5 | 90-100% | Max effort | VO₂ max, sprint capacity |
Focus on Zone 2 often: Easy but sustainable cardio (like brisk walking, slow jogging, cycling) yields massive longevity and health benefits with minimal recovery cost.
Sprinkle in Zone 4–5: Short bouts of high intensity push your performance boundaries.
Zone 3 is a "no man's land": It has value for athletes, but for general health, the fatigue cost outweighs the benefits.
3. Movement Capacity (Mobility & Range of Motion)
Maintaining access to healthy movement patterns is crucial for longevity.
Think stretching, yoga, Pilates, tai chi, loaded mobility, dynamic warm-ups.
As we age, joint health and flexibility deteriorate unless we proactively maintain them.
Goal: Access and strengthen your full range of motion not just for performance, but for injury prevention and graceful aging.
4. Resistance Training (Strength & Muscle Maintenance)
You’ve heard it before, but it bears repeating:
Muscle is the organ of longevity.
Builds strength, protects joints, improves insulin sensitivity, enhances mood, supports healthy aging.
Frequency: 2–4 sessions per week is ideal for most people.
Prioritize compound lifts (squats, presses, deadlifts, rows), progressive overload, and good technique.
Your movement practice doesn’t need to look like anyone else’s. It should reflect your lifestyle, interests, and values – but it should always include the above elements in some form. Prioritize consistency, variety, and recovery. Play the long game. Your future self will thank you.
Prompts for refining your movement practice
The Lowdown on Ultra processed Foods
It all begins with an idea.
From Director of Health Alex Maples
NOVA Classification:
Group 1: Unprocessed or minimally processed foods (e.g., fruits, vegetables, rice, fresh meat).
Group 2: Processed culinary ingredients (e.g., oils, sugar, salt, butter).
Group 3: Foods made by combining foods from groups 1 & 2
Group 4: Ultra-processed foods: Industrially formulated products with five or more ingredients, often including additives (e.g., preservatives, emulsifiers, artificial flavors, colors) and high levels of sugar, salt, unhealthy fats, or refined carbohydrates. These undergo extensive processing, like hydrogenation or extrusion.
The Bliss Point
A term used in the food industry to describe the optimal combination of sugar, fat, and salt in a product that maximizes sensory pleasure and encourages repeated consumption. It’s a scientifically engineered balance designed to make ultra-processed foods irresistibly palatable, triggering the brain’s reward system and fostering cravings.
How to Identify Problematic Processed Foods
Read labels: Look for long ingredient lists with unrecognizable additives, high sugar (>10g/serving), or sodium (>400mg/serving).
Check for ultra-processed markers: Artificial flavors, colors, emulsifiers, or stabilizers.
Portion control: Even “healthy” processed foods (e.g., granola bars) can be calorie-dense.
G.R.A.S. (Generally Regarded As Safe)
In the US substances added to food to bypass premarket FDA approval if deemed safe by experts or based on pre-1958 use. Companies can self-affirm GRAS status without notifying the FDA or voluntarily submit a GRAS notice for FDA review, which responds within 180–270 days. This contrasts with the EU, where all food additives require mandatory premarket authorization by EFSA and the European Commission, with no self-affirmation option. Basically in the US we bias towards self-affirmation if a food isn’t overtly dangerous; in Europe there is a burden to prove safety.
Kevin Hall’s 2019 Study
A randomized controlled trial at the NIH Clinical Center involving 20 healthy adults. Participants lived in a controlled environment for 28 days, eating either an ultra-processed or minimally processed diet for two weeks each in random order. Diets were matched for calories, sugar, fat, sodium, fiber, and macronutrients, and participants could eat as much or as little as they wanted.
Key Findings:
On the ultra-processed diet (e.g., bagels, canned ravioli, hot dogs), participants consumed ~500 more calories per day, gained ~0.9 kg (2 lbs), and increased body fat in 2 weeks.
On the unprocessed diet (e.g., oatmeal, grilled chicken, fresh vegetables), they ate fewer calories, lost ~0.9 kg, and reduced body fat in 2 weeks.
Ultra-processed foods led to faster eating and higher energy density, possibly contributing to overeating. Hormonal changes (e.g., higher PYY, lower ghrelin on unprocessed diets) may also suppress appetite.
Ultra Processed Food Addiction
Refers to a compulsive pattern of consuming highly palatable, industrially manufactured foods that are typically high in sugar, fat, salt, and artificial additives. These foods, like sugary drinks, fast food, packaged snacks, and ready meals, are designed to be hyper-palatable, triggering reward systems in the brain similar to addictive substances.
Stress Management Toolbox: Resources for Resilience & Peak Performance
It all begins with an idea.
From Director of Health Alex Maples
What is Resourcing?
Resourcing refers to the conscious, proactive practices and tools you choose to engage before stress hits, so that when pressure builds, you’re already equipped to stay focused, calm, and effective, rather than defaulting to unconscious or reactive coping.
Proactive rather than reactive: You activate these strategies on your own schedule (through daily habits, pre-meeting rituals, or mid-day resets) not just when you feel overwhelmed.
Resource = Any habit, technique, or external aid that reliably shifts your mental or physiological state toward greater resilience and clarity. Examples include box breathing, a short walk, a gratitude practice, listening to a song you enjoy, or a quick check-in with a friend.
Conscious engagement: You intentionally choose and practice your resources, so they become accessible tools under pressure, rather than relying on autopilot behaviors that may be less productive or even harmful.
Preventative mindset: The goal is to keep your nervous system — and your attention — in the zone before stress escalates, minimizing burnout and helping you perform at your best with more consistency.
Proactive vs. Compulsive Coping
Proactive coping strategies (e.g., movement breaks, meditation, social connections, structured breathing) help build resilience and keep us centered under everyday stress.
We all have compulsive coping strategies (e.g., comfort eating, alcohol, excessive screen time). These aren't inherently "bad," but they're typically less effective in the long run and can become problematic if overused.
The goal isn't to eliminate compulsive strategies completely; instead, by proactively using healthier coping mechanisms daily, we reduce our dependence on these compulsive tools.
When we reserve compulsive coping behaviors for rare, intense bouts of stress, they remain effective as short-term emergency measures. However, constant reliance on them dulls their effectiveness and often leads to increased use, which can negatively impact well-being and productivity.
Stress Management Portfolio: Time-Based Strategy Categories
Think of your strategies like tools in a first aid kit — some help in the moment, some help over the course of the day or week, and some are long-term investments in resilience. When you build your portfolio, try to include options across all three time scales:
Quick Strategies (0–2 minutes)
In-the-moment resets for when stress spikes or focus wavers.
Examples:
Physiological sigh (two quick inhales, long exhale)
Box breathing (4–4–4–4)
Cold water on face or hands
30-second gratitude reset
Power pose/posture reset
Favorite playlist or calming scent
Stepping outside for 1–2 minutes of fresh air
Mid-Range Strategies (5–20 minutes)
Mini recharges that help you reset and refocus during the day.
Examples:
Short walk, ideally outside
Talking with a trusted colleague or friend
Body scan or guided mindfulness
Journaling or brain-dump
Stretch session or mobility flow
Intentional snack/lunch break with no screens
Focused breathwork or yoga nidra
Long-Term Strategies (Weekly to Monthly)
Practices that build your stress buffer over time and keep your nervous system resilient.
Examples:
Regular strength training or yoga
Therapy, coaching, or group support
Nature trips or tech-free retreats
Weekly sabbath/digital detox
Vacations or intentional rest days
Hobbies that bring joy or flow (painting, biking, cooking)
Practicing saying “no” or setting better boundaries
From Reaction to Resourced – Build Your Go-To Kit
The First Principles of Health and Fitness
It all begins with an idea.
From Director of Health Alex Maples
You’re busy. You’ve spent a lifetime dialing in where and how to spend your time, effort, and resources to get the best results – in your business, with your investments, with your family, and, perhaps, in your fitness journey. But, dial in prematurely and you may find that you’ve focused on the wrong tree – when the forest is somewhere else entirely.
Welcome to First Principles, a series of posts and resources to help you focus on what truly moves the needle – so the energy you spend improving your health is as efficient and effective as possible.
We’ll dive into four main pillars – those foundations that provide the greatest return on our investment when it comes to building lasting health. Here’s the quick overview:
1. Body Composition: What You’re Made Of Matters
Most people have heard about body composition, and the benefits of improving it. (Look better? Check. Be healthier? Double check.)
It’s worth noting that your ratio of muscle to fat isn’t just about aesthetics or a standalone marker of “health” – it’s metabolic currency. More muscle improves insulin sensitivity, bone density, and resting metabolic rate. Too much fat, especially around your organs (visceral fat), drives inflammation and increases the risk for chronic disease. Improving lean mass while reducing fat is strongly associated with lower all-cause mortality.
Think of your body like a financial account: Muscle is your investment, fat is your overhead. The goal is to build the account wisely. Muscle is a long-term asset – it keeps us strong, mobile, and resilient as we age. Unfortunately, muscle loss is inevitable with aging. But the more muscle we invest in building during our prime years, the more we’ll retain later in life, helping us stay upright and independent.
Fat, on the other hand, is the cost of doing business. Sometimes it accumulates as a byproduct of growth. That’s okay – it's part of the process. But eventually, the books need to be balanced. That’s where fat loss phases come in. They’re our financial audits – strategic, intentional efforts to trim the excess and keep our health account in the black.
2. Cardiorespiratory Fitness: The Engine Under the Hood
Often relegated to the realm of the endurance sports nuts, cardiorespiratory fitness (CRF) is in fact one of the strongest predictors of lifespan. VO₂ max, a key measure of CRF, reflects how well your body delivers and uses oxygen – a fundamental requirement for every cell in your body.
Good CRF helps you think clearly, recover faster, and handle more physical and mental stress. It lowers the risk of heart disease, stroke, and even some cancers. (And, yes, it lets you run that ultra if you want to.)
The best part? You don’t need to run marathons. Consistent zone 2 cardio (think brisk walking, cycling, rowing), along with occasional higher-intensity sessions, can make a profound difference.
3. Sleep and Recovery: Your Built-in Repair System
If you’ve tried to get healthier, your first instinct (like many people’s) might be to add more: more workouts, more supplements, more productivity hacks. But sometimes the most powerful lever is knowing when to rest.
Without quality sleep and recovery, you don’t adapt – you just accumulate stress. Recovery is when your body rebuilds, your hormones rebalance, and your mind processes the world around you.
Lack of sleep impairs glucose metabolism, weakens the immune system, disrupts mood, and fogs cognitive function. Deep sleep, in particular, is essential for physical restoration.
When you train, you write the check. Recovery is when you cash it.
4. Stress Management and Purpose: The Psychological Core
You can’t out-lift chronic stress or out-supplement a lack of meaning. (Read that again.)
Stress isn’t inherently bad – if you have goals or care about anything (i.e., you’re human), stress comes with the territory. In fact, too little stress can be just as dangerous, often signaling a lack of purpose or engagement.
The real key is learning to manage and channel it. Chronic stress disrupts your hormones, appetite, sleep, and focus. But when stress is anchored to purpose, it becomes fuel instead of friction.
A clear why is a GPS for your nervous system. It helps you reframe discomfort as growth, and it keeps you aligned when life gets messy.
We build resilience just like we build strength: through consistent training. Breathwork, boundaries, meaningful relationships, movement, time in nature – these are essential tools, not luxuries.
It’s a System, Not a Checklist
These four pillars don’t exist in isolation – they support and amplify one another. Better sleep enhances body composition. Cardio improves stress tolerance. Purpose sustains consistency.
Health isn’t about chasing perfection — it’s about mastering the fundamentals and building a system that works for your real life.
This series is designed to equip you with practical tools and mental models to strengthen the core pillars of health. You’ll learn how to filter out the noise, focus on what actually matters, and tailor a system that fits your goals and lifestyle. Whether you want a quick overview or a deep dive, you’ll find both the why and the how, along with a clear roadmap to support not just your health, but your life as a whole.
What You’re Made of Matters
It all begins with an idea.
From Director of Health Alex Maples
Your ratio of muscle to fat isn’t just about looks. Body composition plays a pivotal role in how your body functions and how long (and well) you live. In fact, outside of not smoking, few factors impact your long-term health outcomes more.
There are two main levers we can pull to improve our body composition: 1. Build muscle. 2. Lose fat. Simple, not easy. We’ll get back to those levers soon, but first, a primer on why they’re so important.
Why Muscle Matters
Muscle isn’t just for athletes or bodybuilders. It’s a critical asset that protects your health and independence as you age. A “longevity organ.”
Here’s what the research has to say about it:
Lower All-Cause Mortality
A 2014 study in The American Journal of Medicine found that adults over 55 with higher muscle mass had a 20–30% lower risk of death over 10 years.Better Metabolic Health
Muscle is the primary storage site for glucose. A 2017 study in Diabetes Care found that each 10% increase in skeletal muscle index reduced insulin resistance by 11% and cut the risk of type 2 diabetes by 12%.Cardiovascular Protection
Muscle supports healthy cholesterol, blood pressure, and vascular function. A 2018 JACC: Heart Failure study showed a 25% lower risk of cardiovascular events in those with higher muscle mass.Bone Density & Fall Prevention
Muscle strengthens bone and stabilizes joints. Resistance training reduces fracture and fall risk by over 30%, especially in older adults.
Mental & Cognitive Health
More muscle is linked to lower depression and cognitive decline. Multiple studies show reduced risk of depression (20%) and cognitive impairment (30%) in those with greater muscle mass.
Use It or Lose It
Without intervention, most people begin to lose muscle mass as early as their 30s – typically at a rate of 0.5% to 1% per year. By 60, that decline accelerates to 1–2% annually, increasing the risk of weakness, frailty, and loss of independence.
But it’s not inevitable. Resistance training can not only prevent muscle loss – it can reverse it, even well into your 50s and beyond. Your body is capable of adapting at any age, as long as you give it the right signal and support.
Think of muscle as your health retirement account. The more you invest early, the more protected and resilient you’ll be later in life. And just like financial savings, it’s never too late to start making smart deposits.
Why Excess Body Fat Harms Health
Carrying excess body fat – especially visceral fat around your organs – raises your risk for nearly every major chronic condition:
Increased Mortality
A 2016 Lancet meta-analysis of 10 million+ people found each 5-point increase in BMI above 25 raised mortality by 31%.Heart Disease and High Blood Pressure
A 2017 Circulation study found each 1% increase in body fat raised CVD risk by 7%. Obesity raises hypertension risk by 65%.Metabolic Dysfunction
Excess fat impairs insulin sensitivity and spikes your risk of diabetes and metabolic syndrome. A 5 kg/m² BMI increase more than doubles your diabetes risk.Cancer Risk
Fat tissue drives inflammation and hormone disruption, which are linked to 13 types of cancer. Visceral fat specifically increases colorectal cancer risk by 25%.Mental Health & Cognition
Obesity increases the risk of depression (32%), anxiety (20%), and cognitive impairment (19%).
Joint and Respiratory Issues
Excess weight stresses joints and narrows airways, raising the risk for arthritis, sleep apnea, and asthma.
How to Improve Body Composition
Reduce Body Fat
Create a calorie deficit through a combination of dietary intake and movement.
Focus on nutrient-dense, protein-forward meals to stay full and preserve muscle.
Track progress with BIA scales or DEXA scans – not just weight.
Build Muscle
Stimulus: Resistance training (3–5x per week) is key to signaling your body to grow muscle.
Substrate: Aim for 0.6–1g of protein per pound of goal body weight daily.
Rest: Recovery allows muscles to rebuild stronger. Prioritize sleep and manage stress.
Bonus: If you're new to lifting, you may experience “body recomposition” – losing fat and gaining muscle simultaneously.
Where Should You Be?
While “optimal” varies by individual, here are general body fat ranges associated with good health:
Men: 10–20%
Women: 18–30%
Going too low (e.g., <10% for men, <18% for women) may suppress hormones and impair function – so leanness for the sake of leanness isn’t the goal. Sustainable health is.
How to Measure Your Body Fat
Knowing where you stand is essential for improving body composition. While there are many methods out there, the two most accessible and practical options are DEXA scans and BIA (bioelectrical impedance analysis) scales. Each has its pros and cons – understanding both will help you use them wisely.
DEXA Scan: The Gold Standard
What it is:
DEXA (Dual-Energy X-ray Absorptiometry) is a medical imaging scan that measures bone density, lean tissue, and fat mass with a high level of precision.
Pros:
Highly accurate: Margin of error is typically around 1–3%.
Regional data: Shows fat distribution (e.g., visceral vs. subcutaneous).
Includes bone density: Valuable insight for aging and injury prevention.
Cons:
Cost: Typically $50–$150 per scan.
Access: Must be done in a clinical or wellness setting.
Radiation: Very low dose, safe for periodic use but not for frequent tracking.
Best for: Establishing a reliable baseline 1–2 times per year.
BIA Scales: Convenient, but Often Underestimate
What it is:
BIA works by sending a small electrical current through the body and measuring the resistance. Since water-rich tissue (like muscle) conducts electricity well and fat doesn’t, the device estimates your body fat percentage based on conductivity.
Pros:
At-home convenience: Easy to use consistently.
Affordable: Many good options under $100.
Good for trend tracking over time with consistent conditions.
Cons:
Less accurate: Error margins range from 3–8% or more.
Underestimates BF%, especially in lean or muscular individuals.
Affected by hydration, food intake, and time of day.
Limited detection: Most home devices use only hands or feet, which can miss central fat stores.
Example: If your BIA scale says 12%, you might actually be closer to 15–17% depending on your muscle mass and hydration.
How to Use BIA Effectively
Despite its flaws, BIA can still be a valuable tool if you use it the right way:
Use it under consistent conditions: same time of day (ideally in the morning, fasted, and post-bathroom).
Track the weekly average, not individual daily readings.
Look for trends over time, not absolute values.
Pair with occasional DEXA scans to recalibrate your sense of what your scale is really showing you.
Closing Thoughts
Muscle supports everything from strength and mobility to mood and metabolism. Body fat, in excess, compromises them all. By improving your body composition, you're not just changing how you look (although when you feel good about how you look, you’ll perform better and have more confidence). You're investing in the duration and quality of your life for the long term.
The Engine Under the Hood
It all begins with an idea.
From Director of Health Alex Maples
When most people think of cardio, they’re thinking about burning calories. And while it does burn calories, that’s just one tiny part of the picture. In fact, if your primary goal is weight or fat loss, cardio may not even be the most effective tool (something we’ll dig into more when talking about body composition).
But here’s the truth: Cardiorespiratory fitness offers a huge return on investment that has nothing to do with calorie burn. From heart health to brain function to how long – and how well – you live, its impact is both broad and profound. It’s not just about burning energy. It’s about building capacity.
CRF and Your Baseline Operating System
Cardiorespiratory Fitness (CRF) is your body's ability to deliver oxygen to muscles during sustained physical activity. It’s a measure of how well your heart, lungs, blood vessels, and muscles all work together as a team. Good cardiorespiratory fitness doesn’t just help you during a workout – it upgrades your default state. Here’s what that means:
Lower Resting Heart Rate & Blood Pressure
With higher CRF, your heart becomes more efficient. It pumps more blood per beat, so it doesn't need to work as hard at rest. This translates to:
Lower resting heart rate (often 50–60 bpm in fit individuals)
Lower blood pressure
Better blood flow to the brain and organs
This improved efficiency makes everyday tasks – climbing stairs, walking, standing for long periods – feel easier. You’re simply operating with a better engine.
More Resilient Nervous System
Higher CRF enhances autonomic balance, improving parasympathetic tone (your “rest and recover” system). That means:
You handle stress better
You recover faster from both workouts and life events
Your heart rate variability (HRV) tends to improve (a marker of adaptability and nervous system health)
Protective Effects of High CRF
Lifespan extension: A 2018 JAMA study found that higher CRF is associated with significantly lower risk of all-cause mortality, with no upper limit of benefit.
Reduced cardiovascular risk: Lower risk of heart disease, stroke, hypertension.
Improved metabolic health: CRF improves insulin sensitivity and blood sugar regulation.
Brain benefits: Better mood, memory, and protection against cognitive decline.
Protective effect across BMI categories: The “fit but fat” phenomenon – CRF can partially offset risks associated with higher body fat.
Consequences of Low CRF
Low CRF doesn’t just make life harder – it makes it shorter.
Increased mortality risk: Low CRF is as deadly as smoking, diabetes, or hypertension.
Fatigue and poor recovery: Less energy for daily life, workouts, or stress resilience.
Higher disease burden: Increased risk of cardiovascular, metabolic, and neurodegenerative diseases.
Faster aging curve: Mitochondrial decline, reduced capacity to handle physical and psychological stress.
How to Improve CRF
First and foremost, Get Moving! While there is more nuance to it than that, movement is the foundation of good CRF. The best part is it doesn’t matter how you do it – you can walk, hike, bike, run, row, paddle, swim, dance, jump rope, or play sports. The list goes on and on. The options for expanding CRF are vast and if you explore enough, you will likely find a few that you enjoy. Movement and expressing what our bodies are capable of can be some of the greatest joys in life, not only can it be fun, it can be really good for us too!
The Endless Diet Chase
It all begins with an idea.
From Director of Health Alex Maples
The Endless Diet Chase
Over the last decade I’ve searched high and low for the “perfect” diet. From strict veganism to eating like a carnivore and many things in between. Trying to find something that would finally make keeping the weight off easy. I failed time and time again. Each time I tried one of these diets, with all of their specific rules and their good food/bad food paradigms, I would have success at first. But then, I’d ultimately find a way to regress back to my old ways. So why did this pattern continue even through these different approaches?
All diets work the same way. They restrict your options with the intent of limiting the amount of calories you consume. For some people this can work really well. For others, like myself, it works for a while. Until we figure out how to circumvent the system.
The Vegetarian High
The first diet I identified with was vegetarianism. It spoke to my young, idealistic self. “I can eat in a way that creates less suffering in the world? Plus all these crunchy chicks think it’s cool? I’m in!” This was the diet that helped me drop from 350 pounds down to 185. Pretty incredible results right? Well, yeah, but it’s worth mentioning that during this time I went from being unable to jog for more than 10 seconds at a time to competing in triathlons and spending 20 hours a week either running, swimming, or biking. With that level of activity, I likely would have lost weight with any reasonable dietary approach.
Eventually my body rebelled, I developed severe overuse injuries – tendonitis in both Achilles and elbows. Looking back, it was my body’s way of shutting me down because I was pushing it too hard and not fueling it appropriately. This is not to say that vegetarian diets are bad, or that you shouldn’t compete in endurance sports. Instead, I was being dumb about how I was choosing to go about it.
The thing is, I was just following the rules of the vegetarian diet: no meat. That left everything else on the table and, seeing as I was burning an absurd amount of calories from all of the activity I was doing (and I spent so much time training I didn’t have time to eat all that often), I lost weight – a lot of it.
The Protein Awakening
Even though I had success, my approach was fundamentally flawed. I would ride my bike 10 miles to a friend’s house for a party, drink a bunch of beer, and then ride back, stopping at a gas station for a couple of Clif bars on the way home. I never even thought about protein. No wonder my joints started to wear out.
I ate eggs and beans for breakfast and dinner so I figured that would cover my bases. If I had to guess, I would bet I was only eating somewhere between 50–70 grams of protein a day as a 185 pound man with a huge training load. If I were coaching someone with that profile today, I would tell them to eat at least 140 grams of protein – preferably more.
When the injuries started piling up, my mileage plummeted. I didn’t have any other dietary tools, so I ballooned back up to 220+. Panicked after watching my hard work unravel, I knew I had to do something. A friend of mine recommended a podcast, The Fat Burning Man, which in turn led me to Mark Sisson and the primal blueprint.
The Paleo Pivot
That’s right folks, I went from being a vegetarian, eating almost nothing but carbs, to a full-on paleo/keto diet. Pretty much a 180. And you know what? It worked. I dropped back down to 200 pounds and started feeling better. I ate pounds of meat and giant salads. I also swapped out some of the mileage for kettlebell training and found that, despite being 15 pounds heavier than when I was full bore into endurance training, I was happier with how I looked and felt better because I had some muscle on my frame.
This approach served me initially, but then I started gaining weight back – again. It happened slowly, but over a couple of years I gained 20 pounds. I was still lifting weights, so some of it was muscle, and I was still a far cry from 350. But it was a slow creep that was worrying me, particularly because I didn’t understand how or why it was happening. I was only eating “clean” food. How could I still be struggling with my weight?
The “Clean Food” Trap
The diet gurus I followed insisted calories were irrelevant. Dave Asprey said things like “Your body is a chemistry set, not a calculator.” Gary Taubes famously promoted “Good Calories, Bad Calories.” Jason Fung said, “When you eat and what you eat matters more than how much you eat.”
While food quality matters and building a diet on unprocessed natural foods is wise, the claim that “calories don’t matter” is fundamentally misguided.
But, being young and dumb, I fell hook, line, and sinker. Everything I ate was “clean,” but I would gorge myself on these foods and then wonder why I would still not be able to keep off those last 20 pounds, even when I went full bore on intermittent fasting, priding myself on how small of an eating window I could stick to.
For the record, I eventually compressed my eating to daily 2 hour “feasts” (more accurately, binges), felt like crap everyday, but was propped up by stress hormones that created the promised mental clarity. Meanwhile, I wondered why my physique and my health deteriorated when I was so disciplined about eating clean foods once a day. In reality, I was pounding fatty meats, mixed nuts, kale drenched in bacon fat, and dark chocolate to the point of feeling like I was going to explode every night and then starving myself for most of the next day, every day.
The Social Cost of Diet Extremism
Beyond physical impacts, my dietary zealotry affected relationships. I brought my own food to family gatherings and refused to eat anything they prepared because it wasn't organic, contained preservatives, or (horror of horrors) included seed oils. The result? I alienated my family, making them feel judged and shamed because I, "Mr. High and Mighty," was doing everything "right." My food issues became entangled with a broader pattern of arrogance, one I'm still working to overcome.
The Training Misadventure
My training approach during this period was equally misguided. The same "experts" convinced me to focus exclusively on "functional" training with kettlebells, clubs, and sandbags. I believed bench pressing would destroy my body and that exercises became more effective when performed in unstable positions because they would "recruit maximum muscle fibers." (Spoiler: they don't.)
I honestly believed that any exercise was better if you figured out a way to do it on a bosu ball. That anybody doing curls was a vain idiot that didn’t understand how the body really worked. That every session had to be different because of “muscle confusion.” Meanwhile, I was swinging weights around with no thought as to what muscle I was training or any method to see if I was making progress. All the while pulverizing my joints in the process.
And if HIIT training was supposedly the fat-loss holy grail, wouldn't it work even better after an 18-hour fast? So I'd fast as long as possible, train intensely, then gorge myself on "clean food" once daily, convinced I was optimizing every variable. Yet somehow, I remained overweight.
The Fundamental Principles I Finally Discovered
My approach to nutrition and training has transformed over recent years. By setting aside rigid dogma and focusing on evidence-based principles, I've achieved better results with less restriction. Instead of chasing dietary perfection, I now follow these principles:
1. Calorie Awareness Matters
Looking back, I see that despite all my dietary experiments, I never addressed the fundamental issue: I was consistently overeating. Each new diet worked initially because limited options forced me into a calorie deficit temporarily. Then my adaptable brain would find diet-compliant foods I could overeat, and weight would return. In all of my dietary shenanigans up to this point, I had never once even thought about how many calories I was actually consuming.
Now, I work to keep my calories in check. Sometimes I track calories, sometimes I don’t. Tracking has been a powerful tool for me personally to become aware of how many calories the food I’m eating actually has, and what a portion size really looks like (I’m looking at you, peanut butter).
For anyone pursuing weight loss, I strongly recommend tracking calories and measuring portions for at least a couple of weeks. The awareness this creates is transformative. Countless clients have returned shocked after discovering they were consuming an extra thousand calories in nuts daily or adding 600 calories of creamer to their morning coffee without realizing it. Addressing these behaviors represents low-hanging fruit that can yield significant fat loss with minimal effort.
In addition to finding surprising caloric offenders, tracking helps establish how much food you need to maintain, lose, or gain weight. Understanding these ranges and how different intake levels affect you is crucial for eventually regulating consumption without constant tracking.
2. Prioritize Protein
Most of the meals I eat are built around protein. Protein is a big deal when it comes to both satiety and muscle mass. For me to consider something a protein source it has to have a 2:1 protein-to-fat ratio (in grams). I use boneless skinless chicken thighs, 90 or 93% lean ground beef, 93% ground turkey, shrimp, zero fat greek yogurt, and egg whites and whole eggs mixed as the base for a large portion of my meals.
You could always opt for leaner cuts, like choosing chicken breast over chicken thighs or just using egg whites, but I find having a little more fat makes things more palatable, meaning I’m more likely to actually eat them regularly. I still eat fattier meats like a good ribeye, skin-on chicken, and fattier pork, but when I do I balance out the extra fat in that meal by opting for something leaner in the meals before or after.
At my current weight of 210 pounds, I aim for 210 grams of protein daily. Based on available research, anywhere from 0.6–1 gram of protein per pound of body weight appears optimal for maximizing benefits. I don't stress if I occasionally fall above or below this range – consistency over time matters more than daily perfection.
3. Emphasize Whole Foods Without Absolutism
I make sure to eat plenty of fruits, vegetables, and other whole foods like potatoes and beans. These foods help me to feel satisfied with fewer calories. They also contain micronutrients and fiber that help support overall health. Nothing is off-limits; I just recognize that if I have too many high-calorie, high-palatability foods, I have a harder time keeping my calories in check because I don’t feel as full when I eat those foods.
Going out to eat is no longer taboo. If I am actively trying to lose weight, I generally avoid eating out, but during times of maintenance, eating at restaurants can be totally fine and enjoyable. I just work not to go overboard.
I also find things like diet soda can be a great way to have something palatable without wrecking my calories (sorry for shaming you about the Diet Coke, Mom). If you are concerned with aspartame, even though most of the evidence says it’s innocuous, there are stevia-based options like Zevia. It is not necessary to completely deprive yourself of pleasure to be healthy. Just be smart about how you indulge.
4. Rethink Fasting
I stopped making fasting central to my approach. While not inherently harmful, constant fasting creates physiological stress that affects my overall function. Instead of testing my willpower through hunger endurance, I now distribute adequate calories at regular intervals so that, even during caloric restriction, I maintain energy and well-being throughout the day.
Occasional fasting can be helpful to reconnect with genuine hunger signals, but it's not the ultimate weight loss solution. Depending on your goals, extended fasting may actually impede progress. Regular protein consumption helps prevent muscle loss, whereas prolonged fasting creates extended periods without protein, potentially slowing muscle development or even accelerating muscle breakdown.
5. Implement Diet Breaks
I don’t perpetually diet anymore. There are times when I am dialed in and times when I am more relaxed. I find it easier to be adherent when I take time to let myself relax a little bit. There is even evidence suggesting that the longer you are in a calorie deficit, the more your body will adapt and do things in the background to decrease your expenditure. Taking breaks can actually re-sensitize your body to a calorie deficit, lessen food focus, and improve results.
In recent years, my goal has been to gain muscle, which means I have even started having periods of intentionally gaining weight. Given my history of being obese, this stressed me out at first. Seeing the number on the scale go up was uncomfortable. I had spent so much time trying to lose weight that it felt like going backwards.
Letting go of that mindset has been enormously beneficial. The number on the scale is just data, not a reflection of whether I have been bad or good. In the appropriate context, gaining weight is actually good. Even when it isn’t my goal, I don’t panic because I know that I have the tools to lose weight when the time comes. As a result, holidays and family gatherings aren’t stressful anymore (at least not because of the food). I don’t ask my family if the food they want to share with me is up to my standards. I say thank you and enjoy it knowing they made it with love. I recognize it’s just one day and there is no reason why I can’t go back to the healthy habits I’ve built right after.
6. Train Smart, And Hard
My exercise approach has similarly evolved. I bench press. I do primarily stable exercises because they actually do recruit more muscle fibers. I even do “vanity” exercises like lateral raises and curls (GASP!). Turns out bigger shoulders are often also healthier, more functional shoulders. I still like to play around with “functional” movements that challenge balance and coordination, I just view them more as a supplement instead of THE way to train.
Rather than maximal exertion every session, I follow a systematic plan prioritizing gradual improvement. I've learned that progress doesn't require destroying myself each workout and that leaving some energy in reserve actually enhances long-term development. This approach has dramatically reduced injuries, allowing more consistent training.
Having a plan is also helpful to make sure you don’t overdo it on one specific muscle or movement. Most muscles, especially big ones like your legs, chest, and back, respond best to twice-a-week training. You don’t have to be super sore after every workout – but odds are if you are never sore you could be working a little harder. Anywhere from 5–30 reps is good for muscle growth. After the havoc I wreaked on my shoulders in my early days of weight training, high rep sets like 12–20 helped me rebuild the ability to lift pain-free over time. Now that my shoulders have less pain, I have been able to work back into lower rep ranges and lift heavier again. I use both low and high reps because they both feel good and are effective for my goals.
7. Rethink Cardio
I don’t spend hours doing cardio anymore. I was using cardio as a means to balance my caloric budget, but it was actually counterproductive to my goals. I wanted to be healthy and fit. Trying to use cardio to accomplish that just made me skinny. Excessive cardio not only consumes time but can actively deplete muscle mass. We often mistakenly assume that if a little bit of something is good a lot will be better.
Running and biking are great ways to build cardiovascular endurance, but if you build your entire movement practice around them you will end up stiff, injured, and under muscled. Playing dynamic sports like tennis, pickleball, soccer, and ultimate frisbee are also great ways to build cardiovascular endurance while also asking your body to move in dynamic ways. They are also done in community and can be a ton of fun. Walking is also an underrated way to move your body and receive the benefits of balancing the caloric budget without accumulating a bunch of fatigue on your joints. I’m not saying don’t run, but rather if running is all you do for fitness, consider expanding your horizons – you might find other things you enjoy.
The Results: Progress Without Perfection
As a result of these changes, my body is in the best shape it’s ever been. I feel great, am happy with my appearance and, while I am not quite satisfied (I’m not sure I ever will be), I am proud of the body that I have built. Better still, I enjoy the process of improving it now that I actually know how to do so and can see measurable progress happening. More than anything, this exploration has helped me to fall in love with the physical practices that I do – so it doesn’t take a ton of discipline to stick to them.
Laying this all out there I feel pretty silly. I now can’t help but laugh when I look back at my younger self, so strong in all these convictions. Kurt Vonnegut said “There are times in life where your only two options are to laugh or cry, and I choose to laugh because there’s less to clean up afterward.” It’s that kind of laughter, because when I think about how hard I was working, in all the wrong ways, I feel sad. I look back and think that, if the younger me just had some of these insights, he would get so much more out of all that work he was putting in.
I hate to see other people doing the same thing. Trying their damnedest to slay a giant that is actually just a windmill when what would really benefit them is right under their nose. I don’t regret my journey. Instead, I’m incredibly grateful. The lessons sting, but not without purpose. I had to go through all this to know what I know now. To give me the experiences that help me help others navigate their own journeys.
Regardless of what diet you choose, make sure it’s built on a foundation of the basics. Focus on managing calories, getting enough protein, and exercising in sustainable ways. Everything else is just preference.