The Publication
From the Desk.
From the Desk.
Every Monday.
81 articles on health, fitness, and leadership. Real insights from real practice. No formulas, no fluff. New article every Monday. Filter by pillar or read them all.
Note
All articles are for informational and educational purposes only. Content about nutrition, fasting, supplements, and fitness is not medical advice. Individual results vary. Consult a qualified professional before making significant health or lifestyle changes. See our Terms of Service.
New This Week
How Much Fiber Do You Actually Need After 40?
The internet’s answer this year is “more.” The best evidence puts the useful range at 25 to 29 grams a day — and the trials that tried to prove fiber’s biggest claims mostly failed. Here’s what holds up, what doesn’t, and what to do if you eat the way I do.
Read this week’s article →Pillar
Topic
Showing 1–9 of 70 articles
Page 1 of 8
Keto for Beginners
Chapter 1: Why Everyone's Talking About Keto — and What It Really Means
Chapter 2: The Science of Fat Burning — Understanding Insulin Resistance and Ketosis
Chapter 3: Preparing for Keto — Electrolytes, Hydration, and Intermittent Fasting
Chapter 4: Your 28-Day Keto Transition Plan — How to Ease Into Fat Burning Without the Crash
Chapter 5: Understanding Calories, Macros, and Metabolic Balance in Keto
Chapter 6: Keto in Real Life — What to Eat, What to Avoid, and How to Build a Plate That Loves You
Chapter 7: Moving with Keto — Understanding Energy Systems and the Joy of Movement
Chapter 8: Tracking Progress and Sustainability — Making Keto Work for Life
How I Trained My Body to Burn Fat and Stopped Living From Meal to Meal
The 15 Quiet Signs You're Finally Fat-Adapted
The 5 Signals Your Body Is Waiting for Before It Burns Fat
Fat Loss Stalled? It's Not Your Discipline — It's Your Thermostat
Keto, Cholesterol, and the Boring Fiber That Quietly Fixes a Lot: Psyllium Husk
How Much Fiber Do You Actually Need After 40?
Why Your Body Feels Older Than It Should After 40
What OMAD Every Friday Taught Me About Patience
I Thought Skipping Breakfast Was Healthy, Until My Body Started Fighting Back
You're Not Overeating — You're Eating Wrong: 7 Habits That Make Staying Slim Effortless
The 3-Egg Reset: The Breakfast Hack That Quietly Rewires Your Metabolism
Rice, Insulin, and the Flattened Carb That Quietly Changes the Outcome
I Didn't Quit Coffee. I Changed When I Drank It — and My Waist Finally Started Dropping
I Stopped Buying Electrolytes and Built a Better One for Pennies
How to Read Food Labels Like a Nutritionist Without Losing Your Mind in the Grocery Aisle
Nutrient Insurance: The Essential Foods and Supplements Modern Men and Women Need to Thrive
The One Health Metric That Quietly Predicts Everything: All-Cause Mortality
The Invisible Enemy Living Inside You
The Fasted Workout Myth Smart People Fall For
Why Pumpkin Seeds Are the Smartest Protein You're Probably Underrating After 40
Why You Can't Lose Weight (When You're Actually Doing the Work)
Why Am I So Bloated? I Cut Out Half My Diet Chasing the Answer — Here's What Actually Did It
Why Your Supplements May Not Be Working the Way You Think
Why You Wake Up at 3 AM — and the Five Tablespoons That Can Fix It
The Daily Habit That Changed How I Think About Supplements: Vitamin D3 + K2
Magnesium: The Deficiency Nobody Talks About
Creatine: The Most Underrated Daily Supplement for Every Human Being
I Tried Shilajit for 30 Days — and the Results Surprised Me
Saffron for Depression: The Science-Backed Natural Mood Booster You're Overlooking
The Sleepy, Sore-Muscle, Inflammation-Fighting Secret Nobody Talks About: Tart Cherry
Your Body Is Fighting a Silent Fire: Omega-3 Is the Thermostat Most People Ignore
The Two-Hour Ceiling: How Much Strength Training Is Enough
The Exercise That Does Nothing, Until Your Body Starts Shaking
Your Body Is Smarter Than You Think — and It's Quietly Sabotaging Your Workouts
Most Workouts Fail Because They're Missing This: The 5 Pillars of Training
The 30-Day Exercise Snacking Plan That Rewires Your Fitness Habit — No Gym Required
Exercise Snacking: The Tiny Habit That Might Outperform Your Workout
LISS and LIIT: Why Daily Low-Intensity Cardio Is the Most Underrated Fat-Loss Tool
How High-Intensity Interval Training (HIIT) Rewinds Your Body's Clock
Is Lifting Weights the Closest Thing We Have to Brain Surgery Without a Scalpel?
How Understanding My 1RM Transformed My Training
Do You Really Need Workout Drinks? A Science-Backed Guide for Everyday Athletes
Recovery, Focus, and the Old-School Ritual That Still Outperforms Most Hacks: Sauna
I Stopped Working Out So Hard And That's When Everything Started Working
The 10-Minute Habit That Quieted My Mind, Boosted My Workouts, and Made Me a Better Leader
Your Nervous System Is the CEO of Your Health — and Most People Are Sabotaging It
The Moment Your Brain Stops Thinking
Correlation vs. Causation: The Hidden Skill That Shapes Your Health, Fitness, and Leadership
The Drive Back Home: The Most Underrated Parenting Moment We Keep Getting Wrong
I Started Tracking My Steps. Then I Started Tracking My Entire Life
Sleep as a Strategic Advantage: The Overlooked Leadership KPI
Age Gracefully, Peacefully, and Happily: A Field Guide for High-Intent Lives
The Surprising Health Secret Scientists Discovered About Dog Owners
You Don't Have Problems. You Have Priorities — Until Health Decides Otherwise
The Sunscreen Paradox: Are We Protecting Our Skin or Overprotecting It?
The Overexposure Trap: Why Humans Keep Swinging Between Too Much and Too Little
Leadership Operating Rhythms: The Hidden System That Powers Great Platform Engineering Teams
Decision-Making Frameworks for Leaders: How to Think Clearly, Move Fast, and Build What Matters
How Basketball Made Me a Better Leader — and a Better Human
The Kitchen That Built My Leadership
What My Dog Taught Me About Leadership
The 3 Disciplines That Build a Leader Who Doesn't Need the Title
From Zero to Certified: How I Passed AWS Cloud Practitioner + Solutions Architect on the First Try
A Week in the Cloud: My Complete Guide to Surviving and Thriving at AWS re:Invent in Las Vegas
Cloud Resilience Processes Explained in Plain English
Part 1: Overcoming Cruise Fears — How Our First Trip Turned Anxiety Into Awe
Part 2: How to Choose the Right Cruise
Part 3: What Really Happens on a Cruise — A Day-by-Day Guide to Your First Voyage
Cruising for Beginners: The Complete Starter Guide
We Rode Roller Coasters to Avoid Surgery — and It Actually Worked
Why Freezing Your Credit Is the Smartest Financial Move Most Responsible Adults Still Haven't Made
Strength Training Over 40: The Complete Guide to Building a Body That Performs
Intermittent Fasting for Weight Loss Over 40: The Protocol That Works
The Workout Plan for Men Over 40 That Actually Fits Your Life
Why Belly Fat After 40 Is Different — and the One Approach That Addresses the Root
The Morning Routine That Isn't a Routine: How High Performers Actually Start Their Day
How to Build Muscle After 40: What Actually Changes and What Doesn't
How Much Protein Do You Actually Need After 40
The 5 Daily Habits That Separate Good Leaders from Elite Ones
Recovery After 40: Why It Takes Longer and the 5 Levers That Speed It Up
How to Support Testosterone Naturally After 40 — Without the Clinic
A Simple 7-Day Keto Meal Plan for Professionals Who Don't Have Time to Think About Food
Work-Life Balance Is a Myth. Here's What High Performers Do Instead.
