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If you’ve followed my work long enough, you likely have seen a subtle shift in how I prefer to approach food intake.

Years ago, I mistakenly thought everyone should be tracking calories and apps like Lose It, MyFitnessPal, and MyPlate (I’m aging myself) were popular options at the time to do so. This was also before the “rage” of tracking macros which I won’t go into much detail with here.

I’ll save that for a later post.

Over time, learning more about how to coach nutrition, based on continuing education, more certifications, and a better understanding of eating disorders (or disordered eating behaviors), I found myself changing how I wanted to approach food intake for clients.

I maintain that many people have very “simple” solutions to their food intake. When I say simple, I mean, simple to spot, not necessarily simple to fix. For instance, some people have an overabundance of alcohol in their diet. Eliminate the alcohol and, chances are, the scale will probably shift down.

However, addressing that obstacle and getting someone to make that change are two different challenges.

I prefer food journaling over calorie counting/macro tracking for a few reasons:

-It removes the “numbers” from the conversation. Many people have all-or-nothing mindsets when it comes to their diets and calorie counting, for example, can present an issue where if someone feels or sees that they “overdid” it, they have a good likelihood of allowing the rest of the day, weekend or week to go overboard as well, viewing themselves as “failures” for not adhering.

-Calorie counting, while sometimes helpful, is not always easy to do when you’re on the go. Mom-and-Pop restaurants don’t make it easy to estimate caloric intake and you’re not usually going to take a food scale and measuring cups along with you to your local Mexican restaurant.

-If you have a background in disordered eating, calorie counting/macro tracking, are often contraindicated when it comes to reducing lapses or relapses in behaviors. That does not mean that calorie counting or macro tracking “cause” lapses/relapses, only that they may increase risk of maladaptive behaviors.

So, here are some thoughts for food journaling which may be helpful for you.

-You can start with simply writing down what you eat: not portion sizes, not calories, just food selection. Be as accurate as you can. If you have a salad, write down that it was lettuce, tomatoes, cheese, chicken, nuts, dressing, etc.

-You can also add the time of day that you ate. This can help you identify if you go long bouts without eating and if you recognize that you are overconsuming later in the day as a result. You might also notice certain trends, such as, always eating something after dinner. Allow that feedback to pique your curiosity.

-Write down everything. If you had a handful of chips, just write it down. It’s neither good nor bad, it’s just a data point to help you gain awareness of things that might be of interest to improve on.

-You may want to give yourself more detail such as your emotional and/or state of hunger when you ate: Were you angry when you had lunch? Why? Was there a correlation between your emotional state and how much you ate? OR, were you ravenous when you ate that meal? Is that because the previous meals didn’t have enough protein or fiber?

-Food journaling can also be helpful if you’re trying to recognize intolerances or sensitivities to certain foods. If you believe that gluten is problematic for you, you can write down how you felt after consuming a gluten containing food. Did you feel bloated, gassy, nauseous? Also, if you choose to eliminate a food for a period of time, you can try reintroducing a food in a small amount and in isolation to see if the problem remains. The journal can be a data bank to understand how your body reacted to that food inclusion.

There is no universally great tool for all people. Some tools work perfectly fine for some and terrible for others. This could be due to prior experience with a tool, life stressors, or accessibility.

The great thing about food journaling is that you don’t need any special software or apps to do it. You can use the notes section on your phone or just a pen and paper.

As always, my suggestion if you do decide to journal, is to do it in real time. Try not to do your journal at the end of the day because you’re more likely to forget pertinent details.

(Photo courtesy of Hannah Olinger)

I know this might seem a bit simplified for many of my readers but because scale habits come up with so much frequency in my conversations with clients, I thought I might pull together some of my best tips for using yours.

Before I go to far with this, I do want to give the gentle reminder that many people have an unhealthy (which could be dysfunctional or sabotaging) relationship with the scale.

While the reasons can be multi-factorial some could be:

-having a coach (or someone in a coaching position) who overvalued the number

-people with “all-or-nothing” mindsets who correlate down is “good” and up is “bad” without appreciating the context of why those numbers might be that way

-unfair societal judgments that “smaller is better” and if you’re not small enough, you’re not of enough value as a person.

You have tremendous value as a person.

What I will say is that the scale is only one unit of measurement when it comes to progress and how we quantify it.

Just like the money in your bank account can’t tell the world if you’re a decent human being or a complete jerk, the scale is equally at a disadvantage.

It’s only a number, and it doesn’t tell the whole story.

To that, there are people who need therapy to have a better view of their body, how they qualify improved health, and whether the scale is a worthwhile tool, or if other methods should be used.

I’ve said it before and I’ll say it again, improving your health is great but not if it comes at the cost of your mental health.

Everything further will be written for the benefit of anyone who is not at war with the scale and is mentally comfortable using it.

First, find a scale that has the appropriate yield for the people using it. If your scale yields no higher than 300 pounds and you weigh 348, find a scale that can yield 400 pounds or higher (with consideration of having a wide enough “footprint”, that you can stand comfortably on it.)

While many scales have the ability to estimate body fat and BMI, those measurements often are not necessary, and when it comes to body fat, the margin of error can be significant enough that it’s not worth using for that purpose.

Many perfectly adequate scales can be purchased for less than $50 and “should” last for several years.

Once you have your ideal scale, the next consideration is placement.

Many people keep their scales in a bathroom, and you want to find a place in the bathroom with the most consistent read. Shift your scale to enough places and you might find the “lowest” weight, but you may not be able to replicate it. Try a few different spots, get the most consistent number, and keep the scale in a spot where you have the consistency.

Just remember that depending on how uneven your floor is, little shifts in the scale placement can give different reads. This could be because of the floor, or you may need new batteries.

Next, determine how often you’re going to weigh. Some people have great success weighing daily and some people need to weigh once a week or less.

Depending on how much “value” you put on those numbers, keep a record of them so you can see what’s happening with trends over time. With regard to fat loss, if you are consistently (not perfectly) achieving an energy deficit, the numbers should reflect that over time.

If you’re doing weekly weigh-ins, I suggest finding a mid-week day to use. This might mean somewhere in between Tuesday through Friday. Part of the reasoning, is that many people get a bit looser with their intake on the weekends and typically, not always, Saturday through Mondays reflect the highest points of the week. There are exceptions to that.

However, let’s use Wednesday as an example. You’ll wake up, first thing in the morning, have a pee, step on the scale in your birthday suit, and then go about your business. Don’t drink any water, don’t have any coffee prior to the weigh in. We need a situation we can replicate over and over without any changes.

To note, this doesn’t mean that this morning weigh-in will be your lowest point of the day. You will likely have a lower weight post-bowel movement. The problem is, you’ll never be able to consistently replicate how much weight you’re losing each time, so don’t let this mess with you.

Please know, and embrace this fact with your whole body and mind: You can be doing ALL of the right things and the scale will NOT reward you with instant gratification every time you step on it. This does not mean you’re on the wrong track. The scale is a fickle little asshole and, much like the stock market, sometimes you just need to ride the wave and wait for things to fall back into place. This is usually easier to tolerate and understand when you have more frequent weigh-ins, but not everyone can mentally handle that.

Ladies, my love note to all of you, if you’re still having a monthly cycle, the days leading up to and the days during your period, are probably not the best days to step on the scale. Wait until your period ends.

For some women, they might experience the normal “drop” the week after their period and sometimes, the week after that, the weight goes up again. This can happen independent of calories so you may want to make note of that if you’re a woman who tracks her cycle.

Also, just remember the other issue around weigh ins, and something I even had to remind my wife of recently: If the number jumps up fast or drops fast, it’s water weight.

Said differently, if your scale hops up one pound overnight, you likely did NOT overconsume calories by upwards of 3500 over your body’s maintenance. You’re just holding onto a little bit of extra water.

So, carbohydrate fluctuations matter, stress levels matter, the intensity of your matters, your sleep habits matter, sodium fluctuations matter, etc.

There are a myriad of factors that contribute to all of the little frustrating ups and downs that happen on the scale that are not directly tied to how much you ate.

The scale is not everything. It is one tool, in a selection of tools, that you can use as an indicator of progress. It is nuanced, it is not for everyone, but if you are mentally flexible with understanding how and why it gives you the number it does, it can be helpful.

(Photo courtesy of Freepik)

Around seven or eight years ago, I drew up a Top Five board for our strongest lifters.

We’re not a “powerlifting gym” by most accounts (none of our current members compete), but we tracked the best of the best in our roster for trapbar deadlift, squat, bench press, and deadlift.

Once records were set, there was a good amount of friendly competition to get to the top spot or, at the very least, make it into the Top Five.

Some records were so far above the norm, that reaching the number one place seemed impossible for many.

However, over the last several months, we’ve had clients who’ve started to carve out their paths into those highly coveted first place positions.

Take, for example, our Ken K., a RevFit member for over nine years, who has held a Top 5 position in squat, trapbar, and deadlift, patiently worked his way into the top spot in squat back in July with 415 lbs.

There’s also, Laura E., who’s been with us a little over a year. She currently holds Top 5 in all four lifts but in September she took first place in deadlift with 340 lbs. She now has distance in that lift with an all time best of 345.

And I can’t talk about Laura without also mentioning the other woman who has been neck and neck with her in the lifts. Amanda has been training with us for about two years and she also holds Top 5 in all four lifts. She and Laura are so comparable in strength that any given day at the gym, they manage to bring the best out of each other.

Last week, Amanda managed a feat that we’ve never seen her do before. She came in with the expectation that she would put another 5 lbs on her previous best (from 385 to 390.) When she hit 390, it looked so easy that she told us: I just want to know what 410 feels like.

We loaded the bar up to 410 and she killed it.

And with that, she took over 1st place in the trapbar.

Which brings me to the next person of mention, Amanda’s husband, Chris.

Chris started with us about two months ago, and during the time that Amanda has been training at the Rev, she had mentioned on more than one occasion that Chris was strong.

So, when he joined the roster, we started pushing his numbers and two weeks ago, Chris also took the number one spot in the trapbar.

And these are just the numbers we’ve seen since the summer.

Currently, Faith G. holds the number one spot in squat with 320, Sammy P. is number one in bench with 175, Dan S. is first in bench with 330 and David L. and Ken are tied at first in deadlift with 465.

And we have a load of clients aiming to hold on to (or make their way into) the Top 5 rankings.

I should also remind readers that many of our clients aren’t focused on the Top 5 at all. That’s the beauty of having a wide range of diversity at the studio. Every one who’s there celebrates victories in ways that are unique to them.

But with so much recent movement, I wanted to pay a small tribute to the people who are bringing the best of the friendly competition out of each other.

You know our tagline: We make great people greater.

(Clockwise from top left: Ken K, Laura E., Chris and Amanda S.)

224, 223.2, 222.7, 222.7, 220.6, 218.3, 219.4

This is a week’s worth of weigh-ins from an online client of mine. Let’s call her “Shannon” (not her real name.)

As you can see, Shannon lost over 5 lbs in one week but the progress is not linear.

Let’s talk about that.

We estimated her maintenance calorie needs and her calories over the past week have been approximately 30% less than her maintenance.

30% is not a small deficit.

Most of that deficit came from pulling back carbohydrates so not all of those 5 lbs are “fat”, but water weight.

Carbs hold somewhere between 3-4g of water per gram, so big changes in carbohydrate intake tends to fluctuate the number on the scale as well.

Shannon was not in her normal environment over the past week, and there could have been many opportunities for her to go overboard with intake but she chose to stick to the course.

She also has a big goal ahead, not just for the amount of weight she wants to lose, but for a big event she plans to be a part of next year, one that will test her both physically and mentally.

Right now, motivation is high and gaining the momentum of the 5 lbs drop only adds to the motivation.

Here’s the thing: a 30% deficit probably isn’t the number she needs to stay at indefinitely. It will affect her ability to have intense workouts and she will likely notice that her energy levels are taking a hit.

It’s also worth noting that as Shannon continues to drop in weight, a smaller body requires fewer calories so what is a 30% deficit now, will be less over time. That changes her caloric needs.

We’ve developed a strategy for how and when to implement refeeds and diet breaks to make sure that she has a plan when things get a little sideways (especially with upcoming holidays.)

Along the way, she’ll need to manage stress levels and sleep to make sure that she still feels okay. If she sees a pattern worth mentioning, we may need to play with calorie intake again.

It also helps that she recognizes that despite being in a significant deficit, the scale won’t drop every single day (as noted above).

Changes in fluid intake, sodium retention, changes in waste removal (bowels or urine), stress levels, etc. can all influence what the scale says.

However, as long as she keeps a mindful eye on protein intake and fiber intake, the numbers should continue to trend down over time (even with the occasional uptick.)

If you’re struggling with your numbers, make sure that you’re holding yourself accountable to your intake.

Be honest, be as accurate as possible (using a food scale and/or measuring cups/spoons), and take breaks when you feel you need to (for either social or mental sanity).

You don’t have to race your way to the finish line.

Need help along the way? Drop me a line.

(Photo courtesy of Joachim Schnürle)

One of the more frustrating things you’ll encounter as you’re trying to improve any aspect of your life is how much motivation will ebb and flow, how often you’ll feel uninspired to do the work, and how easy it will be to talk yourself out of making progress.

And that’s because nothing about progress is linear.

It’s messy.

Progress, whether financial, physical, or mental gets stuck, loses ground and picks up steam again.

And that’s assuming that you stay committed to it.

I look back through the history of the majority of my clients, and motivation tends to start strong.

A few weeks later, people get stuck.

They realize, often the hard way, that the road between here and their goals is going to be marked with more potholes, detours, and dead ends than they expected.

That doesn’t mean that you won’t get where you want to go, it means you need a better plan for when things go wrong.

Expect to not be motivated every day and have a strategy for what you still call a win.

Expect to not be the poster child for disciplined effort but have a plan to remind yourself why you are your number one priority.

If you find that you can stick to your diet for only three out of seven days in a week, look at the areas you’re getting stuck and see how you can improve them. You don’t need a 180 degree turn, you need to pivot about 10-20 degrees and stay there.

The clients I’ve worked with who have been with me the longest, and have seen the best results, have chaotic schedules, they’re raising children, they’re working, their diets aren’t laser focused, they don’t hit personal bests every time they hit the gym, and they still fall victim to negative self talk.

Which means, they’re a lot like you.

Stop chasing perfection and then giving up when you don’t string 14 perfect days together.

Just aim for better.

If you slip up, learn how to improve.

Some people like hearing numbers to help them focus on improvement, 1% better, 10% better, etc.

I personally like how Maya Angelou said it: when you know better, do better.

It’s not always about the numbers.

It’s about being able to look in the mirror, taking honest inventory and telling yourself that you did better than last week, last month, or last year.

Most importantly, don’t ever, ever, give up, because no one can do the work on you, but you.

And that’s the hardest and most valuable work of all.

Eleven years…

Marissa and I will be celebrating eleven years of marriage this week.

Several months ago, we were invited to join two other couples (shout out to Audrey, Sean, Keon and Rachel) for a photo shoot at a restaurant.

The photos were going to be among a selection of shots to be used for a travel guide, detailing spots to visit and places to dine at, in and around Canton, Ohio.

Our location that evening was Social At The Stone House.

We were encouraged to bring more than one outfit for the evening, and I normally have to prepare for the fact that my wife can outdress me any day of the week.

I just have to do my best to keep up.

This particular night, Marissa had more than one argument with her closet (something I’m sure no other woman can relate to), but she found a few dresses to bring along.

Fortunately for her, the one she came in with got some great comments from the photographer and the art director so she kept that dress going for the night.

Each couple took turns in the bar, with a variety of poses, and a selection of drinks.

We were given instructions where to look, when to smile, what to imagine, anything that would make the pictures do justice to the location.

Afterwards, we were brought into a private dining area for more shots of us being served with dinner, more drinks, and different angles of us enjoying our meals.

Early on, in the bar, I caught a glimpse in my wife’s eyes and I can struggle to put it into words…

I think back to every vacation we’ve been on, every unforgettable experience we’ve shared, every bit of joy we’ve been photographed with, and some experiences go well beyond a price tag.

They’re about a feeling.

And this night in particular was very much about a feeling.

There are those moments when you look at the person you’ve committed your life to and remind yourself: Yes, this is why I adore you.

It wasn’t just the dress, although whenever I’ve seen her wear it, it never fails her.

It wasn’t just the limelight of the photography and the couples we were enjoying the night with.

It wasn’t just having delicious drinks and delicious food served our way.

It was where my wife could, for just a bit, forget about the stresses of life and just be in that moment.

And the look in her eyes was out of this world.

And I reminded myself…yes, this is why I adore you.

I was so taken with my wife right then, that when I had the chance to speak to the art director later on, I thanked her profusely.

There are some feelings and some moments that no amount of planning and expectation can give you, they just happen.

And when they do, it’s up to all of us to capture those moments, cherish those moments and do what we can to never forget them.

So I have some thanks to give out.

First to Jessa Hendershot, our art director and the owner of Root & Folio. I encourage you to look up her work and she how she can help you. Thank you, Jessa for being part of the inspiration for how and why my wife lit up my world that evening.

Second, I want to thank Megann Galehouse of Lady Luck Studio for capturing all of those moments. The picture below is one of many I remember that will help me keep my memory of my wife that night for posterity. Give Megann a follow and see how she can help you.

Third, a special thank you to the staff at Social At The Stone House. The food, drinks and atmosphere were exceptional.

Lastly, to the woman who I’ve had the fortune to call my wife for eleven years. Here’s to many more memories, planned and otherwise, that remind each of us how we made it this far.

Happy Anniversary, Mrs.

I saw a post on Instagram recently, offering “Eights Snacks Nutritionists Swear By For Gut Health.”

It was a post that went viral and I do have to give it credit because each of the snacks had a reasonable amount of calories, some protein and some fiber in them.

You’ve heard me say a lot about protein on this site, and fiber is arguably just as important but for different reasons.

I believe if you can hit your protein ranges and fiber ranges, you’ll be well on your way to a healthier version of you.

However, because I took the time to discuss low FODMAP options on this site last year and more recently, this year, I offered a spin on the original post to highlight where those same snacks could be problematic for those who struggle with IBS (irritable bowel syndrome) or IBD (inflammatory bowel disease.)

Here are the eight snacks they referenced. I’ll set in bold the ingredients that might be problematic for those struggling with IBS/IBD and offer alternatives that might be better. If you want to see actual portion sizes to make these snacks, please check out the original post.

Fiber Chocolate Chip Cookies: Almond Flour (try rice flour, buckwheat flour or oat flour), Flaxseed, Butter, Maple Syrup, Egg, Dark Chocolate Chips

Sauerkraut Hummus Wrap: Whole Wheat Tortilla (try corn tortillas), Hummus (try a carrot-based dip with mashed carrots, tahini, lemon juice and cumin), Sauerkraut (try fermented red cabbage), Shredded Carrots, Spinach

Kefir Smoothie Bowl: Kefir (try a lactose free variation), Mango (try papaya or pineapple), Chia Seeds, Shredded Coconut

Mediterranean Chickpea Salad: Chickpeas (try lentils or edamame), Cucumber, Tomatoes (try red bell peppers), Olive Oil, Dill

Kimchi Rice Cakes: Rice Cakes, Kimchi (try fermented red cabbage), Cottage Cheese (try lactose free), Sesame Seeds

Probiotic Berry Parfait: Greek Yogurt (try soy or coconut yogurt), Mixed Berries (blueberries and raspberries are okay but blackberries or strawberries may be problematic), Honey (try maple syrup), Pistachios (try sunflower seeds or chia seeds)

Apple Tahini Bites: Apple (try an unripe banana), Tahini, Cacao Nibs, Hemp Hearts

Sardine Avocado Toast: Sourdough Bread (try rye, oat or kamut variations), Sardines, Avocado (try tahini paste), Lemon Juice, Sea Salt

As always, it’s important to note that every person struggling with IBS/IBD will have different dietary triggers. Some people may have to do complete eliminations of certain foods and some people can tolerate small amounts.

I defer to the excellent low FODMAP app by Monash so that you can see the list of red light, yellow light and green light foods as well as finding alternatives to foods you normally like but need a safer option for.

It does take some trial and error to get it all right but unfortunately, not all snacks that are good for gut health are universally good for all.

(Photo courtesy of Heather Ford)

As we’ve nestled comfortably into fall temperatures in Northeast Ohio, my wife and I have been making our way through many of the hikes and trails the state has to offer.

In 2023, around the time of our wedding anniversary (and her birthday), we took a trip to Hocking Hills with our youngest, Sebastian, to see the trails in that area.

That was my first real experience getting a grasp on hiking in the state and I’ve been growing more and more fond of it ever since then.

To that, we’ll be heading back to the area this year to commemorate the same events and to soak in some more of the environment.

For Marissa and I, especially this year, being on the trails together isn’t just about the movement practice (although it definitely helps). It’s about time to catch up, talk through issues we’re thinking about (personally and professionally), and to just “be” together.

I find myself keeping this practice at the forefront of a lot of my conversations lately because I drastically underestimated how beneficial it would and could be.

In a day and time where the cost of basically everything is increasing, walking nearby trails is 100% free of charge. All it costs is the gas to get to and from the location of choice.

So, if you find yourself getting stressed out about any number of things that might be bogging you down right now, I’d encourage to start hitting the trails.

Be aware that some trails have not only greater distance to cover but may have more difficult terrain, so if you struggle with ankle, knee, hip or back issues, you may want to scope out the ratings of the trail(s) before you hit them.

If you live in the general area, two trails of note that we both found surprisingly fun to cover: The Ledges at Liberty Park (in Twinsburg) and Piney Woods in Goodyear Heights (Akron.)

Many Ohio natives are not new to the game when it comes to this information, many of whom have been involved in the hiking sprees that the county offers each year.

But for me, I feel like I’m still in my infancy. It’s been arguably one of the best things I’ve done for my mental health, stress relief, relationship bonding, and just appreciating the world around me.

The latter becoming more and more of a lost art these days…

I’d like to share with you a little bit about where I “come from.”

I am the son of a father who was a Dutch immigrant.

I am the son of a mother who was born in the south (Tennessee, to be exact.)

My father’s father was Dutch and my father’s mother was born a non-practicing German Jew.

She and her parents were captured by the Nazis during WWII, her parents were killed and she served in somewhere between 13-14 different concentration camps up until Hitler died and she was rescued.

Later, she became Catholic to marry my Opa.

On my mother’s side, you only have to go back so far to see that it wasn’t that long ago that we had people of a different color working for the family. My great aunts and uncles had crops of soy and cotton fields.

Also on my mother’s side, you’d find that we have proximity to the Chickasaw Indians.

Suffice to say, there were things that happened on both sides of my family where history as we know it, was not kind.

Nevertheless, I was raised by people who taught me not to hate:

Not to hate people of a different color.

Not to hate people of a different religion.

Not to hate people of a different sexual preference.

Not to hate people of a different political party.

And not just to be without hatred, but to be with them from a place of learning, of understanding, of listening, and of accepting.

I am of a generation where we (as children) thought it was funny to insult people with words like retard and f*ggot.

I am of a generation where we (as children) thought it was funny to tell jokes about the Jewish community, the Polish community, and the queer community.

I am not above juvenile humor but some things that I used to find funny, just aren’t anymore and you’re not going to hear me use the words retard or f*ggot to describe, much less insult, anyone.

I was raised in a God-fearing home but God was not a weapon in our home.

Nor was the bible.

I take these nearly fifty years of lessons to embrace my brothers and sisters who are BIPOC (Black, Indigenous, People Of Color).

I take these nearly fifty years of lessons to embrace my brothers and sisters who are LGBTQIA+ (Lesbian, Gay, Bisexual, Trans, Questioning, Intersex, Asexual).

I keep at distance people who lead with hate, people who lead with violence, and especially, people who hurt children.

I am a survivor of childhood trauma.

Children must be kept safe.

I never thought I would live to see the day where I would fear sending my boys to school.

Both of my boys go to private schools and I understand that they are never truly safe.

Not in this world.

On that, I have very little opinion about guns.

I respect that people like to hunt and feel the need to protect their homes.

I respect that hunting is just as much an American pastime as fishing or football.

I just have some questions…

Why are our schools being shot up?

Why are our children not safe?

What world are we leaving to our children if we cannot keep them safe?

These sentiments are expressed for the children of Charlie Kirk.

And also for the siblings of Tyler Robinson.

I watched as social media was set ablaze last week and both left and right parties were guilty of truly awful sentiments.

Both parties.

Both with violence, both with hatred, both with vengeance and retribution.

We’re leaving a world behind that is dragging us further and further away from hope.

I won’t teach my sons to hate.

I won’t teach them to be disrespectful.

I won’t teach them to use scripture as a way to belittle people.

I won’t be able to control their every move and all of their intention.

But they won’t learn hate in our home.

Not because we’re perfect parents or perfect people, but because we hold space and respect for people of all kinds, races, beliefs, cultures, and socio-economic standings.

I sit here and ask myself, as I ask you, what is more important: that we teach our children how to shoot or that we equip our children with mental health professionals?

I work with and have the utmost respect for members of the police force, trained to protect us.

I work with and have the utmost respect for the veterans who served to protect our country.

I know that we cannot live in a world without their sacrifices.

I saw a lot of people praying for Charlie Kirk and the family left behind.

I didn’t see as many people praying for the school that was shot up by a young man allegedly tied to anti-semitic groups.

Why aren’t these prayer warriors praying for all of this in equal measure?

I don’t have answers, I just have a head full of thoughts.

…I feel as if there’s a strange connection between people who aren’t accepted and understood, who then lash out to attack others.

And that, there’s an equally strange thing that happens where an individual, rather than seeking to be understood, says to themselves, in their darkest hours: I don’t want to be accepted, I want to live in infamy.

And social media makes it so.

I want to understand a world where people approach others with a bible in one hand, a shotgun in the other and expect to be met with kindness.

We have an obligation to keep our children safe.

Whether you’re a parent or not, our children inherit the world we leave for them.

So, what world are we leaving them and when you look in the mirror, are you happy with the direction it’s heading?

And lastly, I know there are gaps in my opinions and gaps in my understanding of the world around me. I hold my door open to hear your thoughts, not to fight with you but to understand you.

I hope that, at the very least, we can agree that hatred has gone too far.

(Photo courtesy of Shane Rounce)

I was responding to someone on social media last week about protein intake and it reminded me of some obstacles that people may encounter when they’re trying to figure out how much to consume, where to fit it into the diet and possible troubleshooting along the way.

Without getting too far into the science with it, protein is made up of essential and non-essential amino acids. Those amino acids are commonly referred to as the “building blocks” of muscle.

To that, high(er) protein intakes are associated with improved immune function, increased feelings of fullness and satiety, and assist with the rebuilding and repair of muscle. The last part being a crucial element if you favor strength training.

Throughout the years, I’ve often given loose guidelines for protein ranges where 100-120g per day would be “ideal” for individuals in smaller bodies and 130g-150g per day would be “ideal” for individuals in larger bodies. You’ll find more precise equations elsewhere on the internet but I’m simplifying here and not factoring in bodybuilders.

While these ranges are not set in stone and do allow for flexibility above or slightly below those ranges, this is where I often see my clients falling into a good rhythm, especially if they’re trying to lose fat as well.

With so many people taking GLP-1 receptor agonist medications for fat loss, protein is not just preferred, it’s essential to helping maintain lean muscle assuming that the person taking the medication is also prioritizing strength training on their fat loss journey.

However, it’s not uncommon to hear clients struggle to meet those ranges, especially if they’re not accustomed to focusing on that part of their diet.

I’ve seen that many women, when they first come to consult with me, are averaging around 50-60g per day. If I were trying to increase that number to get closer to the 100-120g per day range, a very simple addition is a premixed protein shake (like Premier Protein, Core Life, Muscle Milk, OWYN, etc.) which carry upwards of 30g in each container (and roughly 160 calories or slightly higher).

The whey based protein options can be problematic for those who don’t tolerate lactose or dairy products well. In that case, plant-based options like OWYN or Orgain may be a better fit for the digestive system.

Other points of consideration is when we look at what sources of food provide the most bang for the buck when it comes to grams of protein per serving.

Take for example 1 serving of peanut butter which is usually 2 TBSP and nearly 190 calories. You might find 6-8g of protein in that.

By comparison, 4 ounces of boneless skinless chicken breast is 125 calories and just over 30g of protein.

For many vegans and vegetarians, some amount of protein can be found in grains, nuts, seeds, legumes, and some vegetables. Soy is often utilized in tofu, edamame, powder, or yogurt to help boost the macronutrient up.

I’ve found many vegans turn to legumes to increase protein and while the source is of good quality, there is also the increase of carbs and fiber with legumes. If fiber is increased too quickly, it can lead to GI distress and discomfort.

On the flip side, those who turn to low carb, keto and carnivore diets may be reducing carbohydrates to such a drastic low that the lack of fiber in their diets can also lead to GI distress.

If you’re in the senior population, it’s not only that you need to keep protein intake relatively high, but your body is not as efficient at metabolizing protein as you age. To counteract that, you may need one meal a day with a significantly higher amount of protein (think 50-60g in one meal.)

Breakfast can often be a place where people struggle to increase protein intake. Eggs, while a good source, only pack 6-8g per egg. Other breakfast foods like bacon or sausage contain protein but they aren’t lean options. Saturated fat makes up a decent amount of the total fat in those foods. If you struggle to keep protein high at breakfast, consider raising your protein at lunch, dinner and snacks to complement the rest of the day.

I try my best not to overhype any one thing when it comes to improvements for your health. But it’s really difficult to vote against protein in any conversation (barring health issues that may limit how much you can safely consume.) Protein is often the number one macronutrient to focus on if you want to get stronger or leaner. A very close second would be focusing on your fiber intake.

Looking for an online coach to help you navigate your nutrition plan? Respond to the post below and let me see if I can help.

(Photo courtesy of Aleksander Saks)