But that doesn’t mean flexibility should be ignored.

Especially if you’re like most busy men who spend much of the day sitting.

You don’t have to spend an hour doing yoga, Pilates, or Tai Chi. Those can be great additions if you enjoy them and have the time.

I prefer to keep things simple.

In today’s Subconscious Fat video, I demonstrate two stretches I regularly use before, during, and after my resistance-training workouts.

They take just a few minutes.

Build muscle first. Keep stretching simple. And stay consistent.

Be aware.

P.S. Links on LinkedIn, Facebook, Instagram, X, and Notes.

P.S. Free Outdoor Workout — Saturday, November 7th at Noon! Join me at Legion Memorial Park, 6447 NE 7th Avenue, Miami, for a FREE resistance band workout. Learn how to combine bands with the park’s outdoor bodyweight exercise equipment for an effective full-body workout. We’ll meet by the outdoor fitness equipment area. All fitness levels welcome!

Subconscious Fat at 30,000 feet

Imagine spending five years believing you have a serious, progressive neurological disease.

You change your lifestyle. Your career suffers. Your entire identity becomes intertwined with a diagnosis.

Then one day, your doctor tells you something extraordinary:

You never had that disease in the first place.

That’s essentially what actress Christina Applegate recently revealed. After five years believing she had multiple sclerosis (MS), her doctors now say she was misdiagnosed.

Yet her debilitating symptoms remain.

She’s still suffering, only now she doesn’t know why.

And that brings me to something I’ve believed throughout my approximately 22 years practicing chiropractic:

The human body is extraordinarily complicated, and diagnosing what’s wrong isn’t nearly as straightforward as people think.

But before discussing chiropractic, let me take you back more than 225 years to another famous American whose medical treatment raises an uncomfortable question.

Subconscious Fat at 10,000 feet

George Washington, our first president, died on December 14, 1799, at age 67.

He developed a throat illness, accompanied by difficulty swallowing and breathing.

Three physicians attended him.

And what did they do?

They repeatedly removed blood from his body.

Why?

Because bloodletting was an accepted medical treatment at the time. Physicians believed removing blood could reduce inflammation and restore the balance of bodily fluids.

Over approximately 12 hours, Washington underwent four bloodlettings, losing an estimated 40% of his total blood volume!

One physician even objected to the excessive bleeding and suggested another approach, but his objections were overruled.

Washington died that evening.

Although we cannot know whether he would have survived with different treatment, historians believe the massive blood loss likely worsened his condition and may have contributed to his death.

Think about that.

These weren’t necessarily incompetent or uncaring physicians.

They were educated professionals practicing what they’d been taught was appropriate medicine.

The problem?

Their underlying understanding of disease and treatment was seriously flawed.

Today, we recognize that removing massive quantities of blood doesn’t cure a severe throat infection. Although therapeutic blood removal still has legitimate uses for certain conditions, it isn’t a treatment for what Washington experienced.

And here’s my point: If several professionals learn the same incorrect information, their agreement doesn’t magically make that information correct.

Now, fast-forward to Christina Applegate.

Diagnosing MS requires interpreting neurological symptoms, imaging, clinical findings, and excluding other possible explanations.

There’s no single definitive test.

Symptoms overlap with other conditions, and sometimes physicians must reconsider their original conclusions.

That’s not necessarily negligence. It’s a reminder of how complicated biology really is.

And it brings me to a philosophical division within chiropractic.

Traditionally, chiropractors were divided into two camps.

The mixers incorporated broader diagnostic and therapeutic approaches, often resembling conventional medical practice.

The straights concentrated on locating and correcting what chiropractic philosophy calls vertebral subluxations, emphasizing the body’s inherent capacity to regulate and heal itself.

When I operated my own chiropractic office, I leaned toward the straight chiropractic philosophy.

Why?

Because I was uncomfortable pretending that every collection of symptoms could be neatly explained by a diagnostic label.

I preferred focusing on what I believed I could address as a chiropractor, while recognizing that serious medical conditions required appropriate evaluation.

Chiropractic adjustments are not established treatments for MS or systemic diseases, and the traditional vertebral subluxation theory has not been scientifically validated as an explanation for all diseases.

But one philosophical principle has stayed with me:

The body is more complicated than any single diagnosis or theory.

Subconscious Fat at Eye-Level

Here comes Mr. Skeptical!

“Hold on, Hermann! Are you comparing modern medicine to bloodletting in 1799? We’ve come a long way since George Washington!”

Absolutely, Mr. Skeptical!

Modern medicine has made extraordinary advances.

We have antibiotics, sophisticated imaging, effective emergency procedures, and treatments that have saved millions of lives.

I’m not questioning those achievements.

I’m questioning the assumption that today’s accepted medical beliefs are beyond challenge.

Think about it.

George Washington’s physicians weren’t deliberately trying to harm him. They believed they were helping.

Their medical framework was simply wrong.

“Okay, Hermann, but doesn’t science eventually correct its mistakes?”

Yes! And that’s precisely why questioning established ideas is so important.

Science should be a process of continual investigation, correction, and improvement.

The danger comes when we confuse professional consensus with absolute certainty.

That doesn’t mean consensus is meaningless. Modern scientific agreement supported by rigorous, reproducible evidence is more reliable than eighteenth-century health care.

But even good science must remain open to new evidence.

Christina Applegate’s experience reminds us that diagnoses can change as better information becomes available.

And George Washington’s experience reminds us that even widely accepted treatments can eventually be recognized as harmful. Of course, I can’t help but think of the recent use of opioids and the overuse of statin drugs for high cholesterol or chemotherapy for cancer as things we may look back on and think, “What were we thinking?”

Practical Suggestions and Conclusions

So what should we take away from these stories?

1. Respect expertise, but don’t surrender your curiosity.

An expert’s opinion matters. But understanding the evidence behind that opinion matters too.

2. Ask about alternatives.

When diagnosed with a serious condition, ask what else might explain your symptoms and how the diagnosis was established.

3. Seek a second opinion when appropriate. Scratch that previous comment that ChatGPT suggested; instead, I suggest: ALWAYS get an independent 2ND opinion.

Especially when facing lifelong medications, invasive procedures, or uncertain findings.

4. Remember that agreement isn’t the same as proof.

Several professionals relying on the same assumptions can reach the same incorrect conclusion.

5. Remain open to changing your mind.

That goes for physicians, chiropractors, researchers, and online fitness coaches like me!

I’m not saying we should abandon all modern medicine… well, a big portion of modern medicine for chronic conditions would be a good idea to abandon, with more emphasis on diet, which rebuilds our bodies daily.

I’m suggesting we demand the best available evidence while acknowledging that our understanding will keep evolving (and we should focus way more on diet).

George Washington had multiple professionals trying to save his life. Christina Applegate had a diagnosis that shaped five years of her life.

Two very different stories, separated by more than two centuries.

But they share one important lesson:

Being convinced you’re right is not the same thing as actually being right.

And perhaps the three most intellectually honest words in healthcare are:

“I don’t know.”

Because admitting uncertainty is often the first step toward discovering the truth.

Be aware.

PS: Links on LinkedIn, Facebook, Instagram, X, and Notes.

Full disclosure: ChatGPT was used to research and enhance this post.

P.S. Free Outdoor Workout — Saturday, November 7th at Noon! Join me at Legion Memorial Park, 6447 NE 7th Avenue, Miami, for a FREE resistance band workout. Learn how to combine bands with the park’s outdoor bodyweight exercise equipment for an effective full-body workout. We’ll meet by the outdoor fitness equipment area. All fitness levels welcome!

In 2006, an influential study helped strengthen the case for a particular form of amyloid-beta as a contributor to memory loss.

In 2024, that study was officially retracted following serious concerns about its images and the reliability of its findings.

Let that sink in.

Meanwhile, billions of dollars have been invested in Alzheimer’s treatments targeting amyloid plaques.

But here’s the question that fascinates me:

Are we so focused on treating what’s visible in the brain that we’re overlooking what’s happening metabolically throughout the body?

Insulin resistance, metabolic dysfunction, inflammation, and impaired brain energy metabolism all deserve serious scientific investigation.

And this raises another uncomfortable question: When pharmaceutical companies invest billions in a particular theory, how difficult does it become to challenge that theory?

To be clear, one retracted study doesn’t invalidate all Alzheimer’s research. But it should make us question how science establishes its priorities.

In this week’s Subconscious Fat video, I explore the Alzheimer’s research scandal, the pharmaceutical industry’s focus on plaques, and the metabolic questions that deserve far more attention.

Because sometimes the most important scientific breakthrough begins by questioning what everyone else takes for granted.

Watch the video and tell me what you think.

PS Links on LinkedIn, Facebook, Instagram, X, and Notes.

Passion can get you started. But passion alone won’t build a successful business.

On this week’s Better Wealth and Health Podcast, I stood up with Geoffrey Kent, Philadelphia entrepreneur, business strategist, and founder of Think Big with Geoffrey Kent, to discuss Entrepreneur University and the importance of thinking bigger about business success.

💡 What separates struggling business owners from successful entrepreneurs?

💡 Why isn’t working harder always the answer?

💡 How can the right education, strategy, and connections change your entrepreneurial journey?

Whether you’re launching your first business or looking to take an established one to the next level, this is a conversation worth your time.

Success isn’t just about having a great idea. It’s about knowing what to do with it.

🎙️ Don’t miss this episode!

PS Links on LinkedIn, Facebook, Instagram, X, and Notes.

Subconscious Fat at 30,000 feet

I learned one of my most valuable fitness lessons in a place most people wouldn’t associate with getting healthy: federal prison.

Yes, you read that correctly.

I spent time in federal prison, and during that experience, I discovered something that would eventually become a cornerstone of my fitness philosophy. (If you want to know why I ended up in federal prison, read the link below: From Chiropractor to Fitness Trainer.)

You don’t need a gym full of expensive equipment to build a strong, muscular body.

Back in 1996, Congress prohibited the use of federal funds to provide bodybuilding and weightlifting equipment for federal prisoners. Some prisons retained older equipment, but purchasing new weights with federal funds was prohibited.

I was housed in federal prison camps, where traditional weights weren’t available.

So we improvised.

Push-ups. Pull-ups (often done in bathroom stalls, because pull-up bars weren’t around). Air squats. And resistance bands that people managed to sneak into the camps.

We even did our own version of CrossFit.

Nothing fancy. No expensive machines. No shiny chrome-plated dumbbells.

And guess what?

We got some pretty damn good workouts.

Mr. Skeptical raises an eyebrow.

“So your fitness philosophy started in prison? That’s certainly not something they teach at personal training school.”

No, they don’t. And as it turns out, there are quite a few things they don’t teach you.

This Friday on The Better Wealth and Health Podcast, I stand up with Geoffrey Kent, a Philadelphia-based entrepreneur, business strategist, and educator with more than 40 years of experience building, scaling, and leading businesses. A graduate of the Wharton School, Geoffrey is the founder of Think Big with Geoffrey Kent, where he helps aspiring and established entrepreneurs turn their ideas into successful, scalable businesses. Through his educational programs and coaching, he shares practical strategies for entrepreneurship, business growth, and long-term wealth creation. You can find him on LinkedIn.

🎙️ Watch for the full episode dropping tomorrow, Friday at 11:57 a.m. ET

Subconscious Fat at 10,000 feet

While incarcerated, I frequently did CrossFit-style workouts alongside guys considerably younger than me.

Now, I’ve always been competitive. Sometimes too competitive for my own good.

When a guy 20 years younger was pushing harder, my natural instinct was to keep up.

The problem?

My competitive spirit didn’t always agree with my joints.

I’d push too hard, end up hurting myself, and occasionally pay the price for days afterward.

But when I trained with resistance bands, something was different.

I could challenge my muscles tremendously without needing heavy barbells or dumbbells.

I began appreciating just how effective such a simple piece of equipment could be.

That experience took on even greater significance because I’d spent 22 years practicing as a chiropractor.

I’d seen plenty of men over 40 injure themselves in gyms, often through poor technique, inappropriate loads, or simply trying to lift more than their bodies were prepared to handle.

Later, while studying for my personal training certification, I noticed how little attention my coursework devoted to resistance bands.

The fitness industry is heavily centered around gyms, equipment, and memberships.

There’s nothing inherently wrong with that. Conventional weight-training equipment works extremely well.

But there’s a misconception that you need sophisticated machines or heavy weights to achieve meaningful results.

You don’t.

Mr. Skeptical interrupts.

“Wait a minute. Are you telling me a rubber band can replace thousands of dollars’ worth of gym equipment?”

For many muscle-building and strength-training goals, absolutely.

In fact, a 2019 systematic review and meta-analysis found that elastic resistance training produced strength gains comparable to conventional resistance equipment.

The muscles don’t care how expensive your equipment is.

They respond to appropriately challenging resistance.

Subconscious Fat at Eye-Level

Now let’s talk about one of my favorite advantages of resistance bands.

Variable resistance.

When you stretch a resistance band, the tension generally increases.

The farther you stretch it, the greater the resistance.

That’s different from a conventional dumbbell, whose weight remains essentially constant throughout the movement.

Depending on the exercise, increasing resistance as you approach the end of a repetition can complement your body’s changing mechanical leverage.

Here’s one of my favorite examples: the band crossover chest press.

Place a resistance band around your upper back, underneath your deltoids. Bring your arms forward and across your body, contracting your chest.

As you push forward, resistance increases.

Now here’s where things get interesting.

I’ll sometimes perform a challenging set until I reach momentary muscular failure—the point where I can no longer complete another full repetition with proper technique.

But that doesn’t necessarily mean the muscle is incapable of doing anything else.

I can still perform controlled partial repetitions.

By continuing through the range of motion, I can extend the set and create additional muscular work.

Research on partial repetitions after muscular failure has shown promising results.

Mr. Skeptical jumps in.

“So you’re saying I can keep exercising even after I can’t complete another repetition?”

Yes, when using resistance bands.

But there’s an important difference between controlled partial repetitions and simply flailing your arms around like you’re trying to escape a swarm of mosquitoes.

Technique matters. Joint comfort matters. With bands, you can reach muscle failure safely without a spotter, unlike with free weights.

Practical Suggestions and Conclusions

So what does all this mean if you’re a man over 40 who wants to get leaner, stronger, and more muscular without spending hours in the gym?

First, stop assuming that heavier equipment automatically produces better results.

Progressive resistance, proper technique, consistency, and recovery matter much more than how impressive your equipment looks.

Second, consider incorporating resistance bands into your routine.

You can effectively train your chest, back, shoulders, arms, and legs using a remarkably small amount of equipment.

Third, learn to challenge your muscles rather than simply moving weight from point A to point B.

With a band, start with controlled, full-range repetitions, keep going to muscle failure, and do as many partial repetitions as you can.

And finally, remember that recovery becomes increasingly important as we age.

Between my experience as a chiropractor, my competitive nature during those prison workouts, and my years of experimenting with resistance training, I’ve learned one important lesson:

The smartest workout isn’t necessarily the one that leaves you completely destroyed.

It’s the one that produces results while allowing you to return and train consistently.

Mr. Skeptical raises his finger to ask another question.

“So you’re telling me I don’t need an expensive gym membership, fancy machines, or an hour every day?”

That’s precisely what I’m telling you.

At Occam’s Razor Fitness, I emphasize brief, effective workouts using resistance bands and body weight.

Just 10 focused minutes a day can be a practical starting point for developing better exercise habits, improving strength, and building a healthier body.

My training philosophy wasn’t born in some fancy gym or high-priced personal training seminar.

It was born out of necessity in federal prison, refined through experience, and reinforced by science.

Sometimes the simplest solution is hiding in plain sight.

And sometimes it comes in the form of a rubber band.

Be aware.

PS Links on LinkedIn, Facebook, Instagram, X, and Notes.

Full disclosure: ChatGPT was used to research and enhance this post.

🎙️ The Better Wealth & Health Podcast with guest Geoffrey Kent drops tomorrow at 11:57 AM Eastern.

But when was the last time you actually read the ingredients?

Even products from the same company can have dramatically different ingredient lists.

Brand loyalty is for marketers. Ingredient loyalty is for your health.

In this week’s Subconscious Fat, we’re turning the package around.

PS Links on LinkedIn, Facebook, Instagram, X, and Notes.

What do the U.S. Army, politics, higher education, and lifelong learning have in common?

Daniel J. Alfonso, Ed.D.

I stood up with Daniel for a fascinating conversation on The Better Wealth and Health Podcast.

From serving in the U.S. Army to becoming Miami’s City Manager, an executive at Nova Southeastern University, and a Town of Davie councilmember, Daniel’s journey is anything but ordinary.

And somewhere along the way, he decided to earn his doctorate. Later in life!

Who says your best years have to be behind you after 40 or 50?

We talk about leadership, reinvention, public service, and what success really means as we get older.

Because getting older is inevitable. Stopping your growth is optional.

🎥 Watch our conversation on The Better Wealth and Health Podcast.

PS Links on LinkedIn, Facebook, Instagram, X, and Notes.

Subconscious Fat at 30,000 Feet

Protein has officially become a marketing word.

Protein coffee. Protein oatmeal. Protein cereal. Protein pizza. Protein ice cream.

Apparently, we’re only a few product launches away from protein toothpaste.

Now Starbucks is facing a proposed class-action lawsuit over eight of its protein drinks carrying “Sugar-Free” in their names. According to the lawsuit, some contain 13 to 21 grams of sugar in a venti serving. Starbucks says that sugar occurs naturally in its protein-boosted milk, no sugar is added, and its nutritional information is disclosed. ABC News

Mr. Skeptical raises an eyebrow.

“Wait. Sugar-free…but there’s sugar?”

Exactly.

Welcome to modern food marketing.

This isn’t about declaring Starbucks guilty—the lawsuit has only been filed, and Starbucks disputes the allegations. It’s about understanding how easily a couple of attractive words can make us stop asking questions.

This Friday on The Better Wealth and Health Podcast, I stood up with Daniel J. Alfonso, Ed.D.—a longtime South Florida leader whose career has spanned the U.S. Army, municipal government, higher education, and public service.

Daniel currently serves as a Town of Davie Councilmember and as Executive Vice President for Facilities, Safety, and Campus Services at Nova Southeastern University. He previously served as City Manager of Miami and brings decades of experience in leadership, finance, infrastructure, and public service.

We had a great conversation about leadership, service, success, and the lessons learned from a career spent leading people and organizations. You can find him on LinkedIn.

🎙️ Watch for the full episode dropping tomorrow, Friday at 11:57 a.m. ET

Subconscious Fat at 10,000 Feet

Here’s where language matters.

“No added sugar” and “sugar-free” are not the same thing.

Milk naturally contains lactose, which is a sugar. Starbucks says its sugar-free syrups don’t add sugar, but the completed drinks still contain naturally occurring sugar from milk. The plaintiffs argue that calling the entire beverage “Sugar-Free” is misleading. Federal regulations cited in the lawsuit generally set the threshold for a “sugar-free” claim at less than 0.5 grams of sugar per serving. ABC News

Mr. Skeptical folds his arms.

“But if Starbucks puts the nutrition information on its website, isn’t it the customer’s responsibility to read it?”

To some extent, yes.

And that’s exactly my point.

Companies have marketing departments. You need a defense department.

Don’t outsource your nutritional decisions to the biggest words on the menu.

Subconscious Fat at Eye-Level

There’s a bigger problem here than Starbucks.

We’ve become obsessed with protein-maxing everything.

Suddenly, if someone puts “25 GRAMS OF PROTEIN” across a package, we’re supposed to assume it’s healthy.

Why?

Protein doesn’t magically turn an ultra-processed food into a health food.

You don’t need protein pizza followed by protein ice cream washed down with protein coffee because TikTok told you that you haven’t “hit your macros.”

Mr. Skeptical looks offended.

“But you tell people to eat more protein all the time!”

I do.

From food.

For most people, especially men over 40 trying to maintain muscle, protein matters enormously. But there’s a remarkably uncomplicated way to get it: eat protein-rich foods.

Beef. Eggs. Fish. Chicken. Lamb. Sardines.

Your ribeye doesn’t need “HIGH PROTEIN” printed across the front.

It already knows what it is.

Practical Suggestions and Conclusions

This Starbucks lawsuit should remind us of something much bigger than coffee.

Read past the marketing.

Look at the nutrition facts. Look at the ingredients. Understand the difference between sugar-free, no added sugar, and lower sugar. And don’t assume something is healthy simply because the word protein has been slapped onto it.

Mr. Skeptical takes one last sip of coffee.

“So you’re saying I don’t need protein coffee with my protein oatmeal before having protein ice cream?”

Correct.

“You’re taking all the fun out of fitness.”

No. I’m taking the marketing department out of it.

Coffee can be coffee.

Protein can come primarily from actual protein-rich foods.

And nutrition doesn’t have to become more complicated every time somebody invents another product.

That’s the Occam’s Razor approach:

Keep the food simple. Read the fine print. And never confuse a marketing claim with a health claim.

Be aware.

PS Links on LinkedIn, Facebook, Instagram, X, and Notes.

Full disclosure: ChatGPT was used to research and enhance this post.

🎙️The Better Wealth & Health Podcast with guest Dr. Daniel J. Alfonso is dropping tomorrow at 11:57 AM Eastern.

Jim Rohn famously taught that we’re shaped by the people we meet and the books we read.

I’ve found that to be true—but there’s another part of the story.

You don’t have to agree with a book forever for it to have changed your life.

Years ago, while I was in chiropractic school, I read books like The Food Pharmacy. Later, Fit for Life dramatically influenced how I thought about food and health.

Today, I don’t follow the Fit for Life philosophy. Not even close. My thinking about nutrition has continued to evolve as I’ve read more, learned more, experimented on myself, and questioned some of the things I once accepted as true.

Mr. Skeptical adds, “Wait…we’re allowed to change our minds now?”

And that’s the point.

A good book doesn’t have to give you the final answer. Sometimes it gives you the next question.

The book you read 10 or 20 years ago may have put you on a path that eventually led you somewhere the author never intended.

In this week’s Subconscious Fat video, I talk about some of the books that shaped my thinking about food, health, success, and life—including some whose conclusions I no longer agree with.

Keep reading. Keep questioning. And give yourself permission to change your mind.

Because if you believe exactly the same things at 50 that you believed at 30, you might want to ask yourself what you’ve been reading.

Be aware.

PS Links on LinkedIn, Facebook, Instagram, X, and Notes.

Muscle. Body fat. Nutrition. Exercise. Testosterone. Longevity.

But there’s another kind of strength that doesn’t show up in the mirror.

How well can you control your own mind when life starts pushing back?

For this episode, I stand up with Dr. Ken Martz, a psychologist, bestselling author and international speaker who has spent more than 30 years working in mental health, emotional regulation and addiction. His work today has a particular focus on helping men deal with anxiety, regain confidence and develop greater emotional control. Psychology Today

And that’s why I wanted him on the podcast with stand-up energy.

Because getting healthier after 40 isn’t just about what you eat or how many push-ups you can do.

You can look strong on the outside and still be getting beaten up on the inside by stress, anxiety, anger, fear, relationships, work and the stories you’ve been telling yourself for years.

Ken and I get into what it actually means to become mentally and emotionally stronger—and why understanding your emotions isn’t weakness.

It may be one of the most important forms of strength a man can develop.

So whether you’re trying to improve your body, your business, your relationships or simply the way you handle the pressures of everyday life, I think you’ll get something out of this conversation.

Watch the full conversation.

PS Links on LinkedIn, Facebook, Instagram, X, and Notes.

Miami locals: I’m doing a live banded workout this Saturday, October 3 at 11:30 AM at Legion Park. We’ll meet by the outdoor fitness equipment/bodyweight workout area (not the farmers market). Weather permitting—if heavy rain forces us to cancel, I’ll send an update Saturday morning.

Subconscious Fat at 30,000 Feet

Somewhere along the way, we decided that one of nature’s most nutrient-dense foods needed an upgrade.

We took the egg, removed its golden center, and declared what remained the healthier option.

Egg-white omelets. Egg-white smoothies. Egg-white breakfast sandwiches.

Apparently, the yolk became public enemy number one.

Mr. Skeptical raises an eyebrow.

“Hold on, Hermann. Everybody knows egg whites are healthier. They’re pure protein, practically no fat, and no cholesterol. Isn’t that exactly what we want?”

Not necessarily, Mr. Skeptical.

The white provides excellent protein. But the yolk contains important vitamins, minerals, fats, and other nutrients that the white largely lacks.

Think about what an egg actually is.

When fertilized and incubated, it contains the materials necessary to support the development of a baby chick. The yolk serves as a concentrated nutritional reservoir for that development. It’s the best part of the egg!

Nature didn’t accidentally put those nutrients there.

So why are we so eager to throw them away?

Dr. Ken Martz is a psychologist, author of the international bestseller Manage My Emotions, and a nationally recognized speaker on emotional mastery, leadership, and anxiety in high-performing professionals. With more than 30 years of experience in mental health and addiction treatment, and past service in leadership at the Pennsylvania Department of Drug and Alcohol Programs. His work has been featured in major media outlets including TIME, NPR, CBS, NBC, and Business Insider.

https://drkenmartz.com/

Join Dr. Ken and me for another conversation with Stand-Up Energy on The Better Wealth and Health Podcast.🎙️ New episode drops tomorrow, Friday, at 11:57 a.m. ET

Subconscious Fat at 10,000 Feet

Let’s examine what we’re actually getting.

One large whole egg provides approximately six grams of high-quality protein, along with important micronutrients.

But the nutritional distribution is fascinating.

The white provides most of its calories from protein. The yolk supplies much of the egg’s:

• Choline: Important for brain function, cell membranes, and the production of acetylcholine, a neurotransmitter involved in memory and muscle activation.

• Vitamin B12: Essential for neurological function and red blood cell formation.

• Vitamin A: Supports vision and immune function.

• Vitamin D: Supports calcium metabolism and bone health.

• Lutein and zeaxanthin: Carotenoids associated with retinal health.

• Healthy unsaturated fats: Alongside saturated fat, these contribute to the egg’s nutritional profile.

Mr. Skeptical interrupts.

“Fine, but what about the cholesterol? Isn’t that why nutritionists tell us to eat the whites?”

That’s the interesting part.

Your body manufactures most of its own cholesterol!

Estimates suggest that roughly 75% of the cholesterol entering the body’s cholesterol pool comes from internal production. Yes, your body produces about 75% of the cholesterol it needs, and if you eat more cholesterol, it produces less.

To me, coming from my chiropractic background, this just makes sense; the body is smart. It has an innate intelligence, and cholesterol is essential for cell membranes, hormone production, and numerous other biological functions.

And I had to find that information on my own; ChatGPT didn’t tell me until I searched for it. But the good news is that after I told ChatGPT this, it gave me the following study.

In a study published in the Journal of Clinical Investigation, researchers found that participants compensated for increased dietary cholesterol through reduced absorption, reduced internal synthesis, or both in 69% of the study periods.

Think about that!

Your body doesn’t simply ignore what you eat. It adjusts its own production.

The yolk isn’t automatically the villain we’ve been taught to fear.

Subconscious Fat at Eye-Level

Now here’s where things get particularly interesting for men over 40.

We lose muscle as we age. Preserving it requires adequate protein, resistance training, and good overall nutrition.

And researchers have actually compared whole eggs with egg whites.

A 2017 study published in the American Journal of Clinical Nutrition examined ten resistance-trained young men.

After exercise, participants consumed either whole eggs or egg whites containing the same amount of protein.

The result?

The whole-egg group experienced a greater stimulation of muscle protein synthesis during the five-hour recovery period.

Same protein. Different response.

Mr. Skeptical leans forward.

“Wait a minute. You’re telling me eating the yolk actually helped stimulate more muscle protein synthesis?”

In that study, yes.

And here’s another surprising finding.

The yolk may also influence your insulin response.

In a 1996 study published in Annals of Nutrition and Metabolism, researchers examined how whole eggs, egg whites, and egg yolks influenced digestion, blood glucose, and hormones in twelve healthy men.

The researchers found that whole eggs and yolks delayed gastric emptying. Yolks also reduced the blood-glucose and insulin peaks measured after a standard breakfast.

The above was another fact ChatGPT hid from me at first.

And that makes sense: the fat and other components of the yolk influence digestion.

Mr. Skeptical scratches his head.

“So removing the fat doesn’t necessarily improve the metabolic response?”

Exactly! I’ve always said natural fats are healthier and help the body burn fat for fuel, which then helps you burn your own body fat.

The insulin response depends on the complete meal, not simply whether a food contains fat.

And remember, insulin itself isn’t the enemy. It’s an essential hormone that helps regulate blood glucose and supports muscle metabolism.

I personally prefer my eggs boiled or sunny-side up. I like preserving the yolk rather than cooking it excessively.

Practical Suggestions and Conclusions

Mr. Skeptical crosses his arms.

“So you’re telling me I should stop ordering egg-white omelets?”

I’m telling you to stop assuming that removing the yolk automatically makes an egg healthier.

For healthy people who want a nutrient-rich breakfast, eating the whole egg makes excellent nutritional sense.

Here are my suggestions:

1. Consider the whole egg first. Don’t discard its most micronutrient-rich component without a reason.

2. Prioritize sufficient protein. Particularly after 40, protein intake and resistance training become increasingly important.

3. Understand cholesterol regulation. Your body manufactures cholesterol and adjusts production in response to dietary intake.

4. Think beyond insulin spikes. The fat and nutrients in a yolk can influence digestion and the metabolic response to a meal. Eating the whole egg reduces the insulin spike.

5. Question nutrition marketing. A product labeled “fat-free” or “egg-white only” isn’t nutritionally superior; in fact, it’s inferior.

We spend enormous amounts of money looking for the next superfood.

Meanwhile, one of the most convenient, affordable, nutrient-dense foods has been sitting in our refrigerators for generations.

And we’ve been throwing half of it away.

The lesson? Don’t confuse removing fat with improving nutrition.

Sometimes the simplest answer is staring back at you from the breakfast plate.

And sometimes it’s bright yellow.

Mr. Skeptical looks down at his egg-white omelet.

“Well, Hermann, I guess I’ve got some egg on my face.”

Exactly.

Just make sure it’s the whole egg.

Stay strong, stay curious, and keep questioning the noise.

Be aware.

PS Links on LinkedIn, Facebook, Instagram, X, and Notes.

Full disclosure: ChatGPT was used to research and enhance this post.

Doing a live banded workout event on Saturday, 11:30 AM, October 3rd at Legions Park in Miami, Florida.

🎙️The Better Wealth & Health Podcast with guest Dr. Ken is dropping tomorrow at 11:57 AM Eastern.

One simple strategy: eat the protein and fat first. Fill up on the steak, chicken, eggs, seafood—whatever quality protein is on the table—before reaching for the bread, potatoes, or dessert. You may be fuller, eat less of the foods you’re trying to limit, and potentially soften the glucose rise from the carbs that follow.

I hear Mr. Skeptical clearing his throat.

“But Hermann, it’s a family get-together. Am I supposed to sit there eating steak while everyone else enjoys dessert?”

Of course not. Enjoy the family. Enjoy the food. Just be strategic about what hits your plate first.

If you’re a man over 40 who wants a simple fitness and nutrition strategy built around your life, message me for a free fitness strategy session.

PS Links on LinkedIn, Facebook, Instagram, X, and Notes.

Doing a live banded workout event on Saturday, October 3rd at Legions Park in Miami; more details coming soon.

Subconscious Fat at 30,000 feet

We’ve been told for decades that cigarette smoking is one of the worst things you can do to your body.

And there’s good reason for that. Cigarette smoke contains carcinogens and other toxic substances, and smoking dramatically increases the risk of cancer, cardiovascular disease and respiratory disease. The CDC estimates that smoking and secondhand smoke contribute to more than 480,000 American deaths every year.

I’m not here to tell you cigarettes are healthy.

I’m asking a different question:

What if we’ve spent so much time talking about the toxins entering our bodies that we’ve underestimated the importance of the raw materials we’re using to build those bodies?

Mr. Skeptical nearly chokes on his coffee.

“So now steak cancels cigarettes?”

No. Put down the Marlboros.

That’s not my argument.

My argument is that diet deserves a much bigger place in our discussion about preventable disease.

Subconscious Fat at 10,000 feet

Your body isn’t a statue.

It’s constantly rebuilding itself.

Proteins become structural components of muscle and tissue. Dietary fats become parts of cell membranes and signaling molecules. Vitamins and minerals participate in thousands of biochemical reactions.

Food isn’t merely fuel.

Food is building material.

That’s why I find human history fascinating.

When many human populations transitioned from hunting and gathering to agriculture, something unexpected happened. Archaeological evidence shows that in numerous populations, average stature declined while nutritional deficiencies, dental disease and infectious disease increased. Greater population density and dependence on a narrower range of staple crops probably contributed substantially.

Agriculture allowed us to feed vastly more people.

It didn’t necessarily make every individual healthier.

Mr. Skeptical adjusts his imaginary bow tie.

“So agriculture ruined humanity. Should I sell my condo and start hunting antelope?”

The HOA would probably object.

Here’s an interesting comparison.

The CDC attributes more than 480,000 American deaths every year to cigarette smoking and secondhand smoke exposure.

That’s staggering.

But diabetes isn’t exactly playing in the minor leagues. In 2023, diabetes was listed as the underlying cause of 95,190 deaths—and as either an underlying or contributing cause on 339,342 death certificates.

And roughly 90–95% of Americans with diabetes have type 2 diabetes, a disease strongly connected to diet and metabolic health.

Mr. Skeptical clears his throat.

“Hold on. Smoking still wins your morbid little death contest.”

Fair point.

But I’m not arguing that diabetes alone kills more people than cigarettes.

I’m asking something bigger:

How much disease do we attribute to individual diagnoses when poor metabolic health and poor diet may be sitting upstream of several of them at once?

Type 2 diabetes isn’t destiny. Since keto and carnivore diets have become more popular, many have been able to reverse diabetes and get off medication.

And that’s precisely why I think diet belongs at the center of the preventable-disease conversation.

Subconscious Fat at Eye-Level

Here’s where my hypothesis becomes controversial.

We usually think about health by asking:

What dangerous thing should I avoid?

Don’t smoke cigarettes.

Don’t drink alcohol excessively.

Don’t expose yourself to carcinogens.

Fair enough.

But perhaps another question deserves equal billing:

What am I giving my body every single day with which to maintain and repair itself?

I believe we’ve underestimated that question.

That doesn’t mean good nutrition makes cigarette smoke harmless. It doesn’t. Smoking damages DNA, blood vessels and lung tissue, and quitting substantially reduces premature-death risk.

And secondhand smoke isn’t harmless either.

But diet operates every day, meal after meal, year after year.

My own bias is toward nutrient-dense animal foods — meat, eggs and seafood — while minimizing fruits and vegetables and especially refined sugar and ultra-processed junk.

Mr. Skeptical raises an eyebrow.

“So your revolutionary health advice is eat animals and don’t smoke?”

When you put it like that, apparently I could have saved myself 700 words.

Practical Suggestions and Conclusions

Here’s my Occam’s Razor version.

Don’t smoke cigarettes. Avoid secondhand smoke when reasonably possible. And don’t imagine that an otherwise healthy lifestyle gives you immunity from tobacco’s effects.

But don’t stop there.

Build a body that’s worth protecting.

Prioritize adequate protein. Eat nutrient-dense whole foods. Keep muscle on your frame. Realize fruits and vegetables still becomes sugar. and totally avoid ultra-processed foods and excessive refined sugar. Sleep better.

For me, that means putting animal-based nutrition at the center of the plate.

And perhaps the bigger lesson from human history isn’t that there was some perfect ancestral diet.

It’s that what we eat matters profoundly to what we become.

Cigarette smoke is something your body has to defend itself against.

Food is part of what your body has to defend itself with.

And that’s why I think the conversation about preventable disease shouldn’t end with what we need to stop putting into our bodies.

It should include what we’re building them from in the first place.

Be aware.

PS Links on LinkedIn, Facebook, Instagram, X, and Notes.

Full disclosure: ChatGPT was used to research and enhance this post.

Doing a live banded workout event on Saturday, October 3rd at 11 AM at Legions Park in Miami, more details coming soon.

And something interesting happened: I didn’t feel like eating.

So instead of forcing food down because we’ve been taught that we need to “keep our strength up,” I listened to my body.

I ended up going 60 hours without food.

But here’s the part people sometimes misunderstand: not eating doesn’t mean your body has no fuel.

As fasting continues, insulin falls and your body increasingly turns toward its stored energy. Fatty acids are released from body fat, and your liver begins producing more ketones that can be used as fuel—including by the brain.

Fat itself is incredibly energy dense: about 9 calories per gram compared with about 4 for carbohydrate. That doesn’t mean fat automatically gives you “more energy,” but it does mean body fat represents an enormous stored energy reserve.

Fasting also affects some fascinating biology. Nutrient deprivation can stimulate autophagy—the cellular recycling system that helps remove and reuse damaged cellular components. Fasting also changes inflammatory signaling and immune-cell metabolism.

Does that prove that my 60-hour fast made me recover faster?

I think so. But from a “scientific standpoint,” there isn’t enough human evidence to make that claim.

But there’s something remarkable about realizing that I went 60 hours without putting energy into my body from the outside—and my body wasn’t without energy.

I was carrying it with me the entire time.

Sometimes body fat isn’t the problem.

It’s the fuel tank.

Be aware.

PS Links on LinkedIn, Facebook, Instagram, X, and Notes.

Doing a live banded workout event on Saturday, October 3rd at Legions Park in Miami, details coming soon.

Career. Money. Health. Purpose.

But life rarely works that way.

Sometimes the first act doesn’t go according to plan. Sometimes it goes exactly according to plan—and then one day you realize you don’t want to keep playing the same role.

That’s why I enjoyed my conversation with Ovadia Hayat.

Ovadia works with experienced professionals who are entering what he calls their second act—people who have decades of knowledge and experience behind them but still want something meaningful ahead of them.

And I think there’s a lesson here that extends far beyond careers.

Your 40s, 50s and 60s don’t have to be about protecting what’s left.

They can be about building what’s next.

A new career. A new business. A stronger body. Better health. A different relationship with your time.

Mr. Skeptical clears his throat.

“Shouldn’t you have figured all this out 20 years ago?”

Maybe.

Or maybe those 20 years are exactly what prepared you for what comes next.

A second act isn’t starting over.

It’s starting again—with experience.

Be aware.

PS Links on LinkedIn, Facebook, Instagram, X, and Notes.

Doing a live banded workout event on Saturday, October 3rd at Legions Park in Miami, details coming soon.

Subconscious Fat at 30,000 Feet

I had a theory.

Killer whales don’t all eat the same thing. Some populations specialize heavily in fish. Others hunt seals, sea lions, dolphins—even other whales.

So I wondered:

Are the killer whales that hunt the bigger, fattier marine mammals also bigger themselves?

I hadn’t looked it up yet. It just made sense in my head.

Mr. Skeptical adjusts his imaginary lab coat.

“So now we’re doing marine biology based on whatever pops into your head?”

Fair criticism.

So I went looking.

And things got interesting.

Ovadia Hayat is the founder of Act II NOW and a Houston-based career advisor who helps experienced professionals 40+ successfully navigate the second act of their careers. A former recruiter with more than 200 placements across technology, defense and sales, Ovadia now helps professionals reposition their experience, overcome age-related career obstacles, and confidently pursue their next opportunity.

act-ii-now.dubb.com info@actiinow.com Ph. 845-499-1770

Join Ovadia and me for another conversation with Stand-Up Energy on The Better Wealth and Health Podcast.

🎙️ New episode drops tomorrow, Friday, at 11:57 a.m. ET

Subconscious Fat at 10,000 Feet

In the North Pacific, researchers recognize dramatically different killer-whale ecotypes.

Resident killer whales primarily eat fish—particularly salmon.

Bigg’s killer whales, historically called transients, specialize in marine mammals: seals, sea lions, porpoises, dolphins and even whales. NOAA describes these ecotypes as differing not only in diet, but also in behavior, genetics and physical characteristics.

And here’s where my little theory survived its first encounter with reality.

Bigg’s killer whales are generally larger than resident killer whales. Researchers have suggested those different body types may be related to their very different lifestyles—one pursuing fish, the other tackling large marine mammals.

Mr. Skeptical raises an eyebrow.

“Congratulations. You discovered that the whale wrestling seals is bigger than the whale chasing salmon.”

Hey, I’ll take the win.

But it gets better.

Subconscious Fat at Eye-Level

Look toward Antarctica and the pattern becomes even more interesting.

The Ross Sea Type C killer whale is the smallest known killer-whale form. Adult males reach only around 20 feet.

What does it primarily eat?

Fish.

Meanwhile, some of the larger killer-whale forms specialize in marine mammals, including seals and other whales.

Researchers examining killer-whale populations across different oceans have noted a recurring ecological pattern: smaller fish-eating forms existing alongside larger mammal-eating forms.

Mr. Skeptical folds his arms.

“So eating seals turns you into a giant?”

Well, more fatty meat definitely has an impact.

This does not prove that eating fattier prey causes an individual killer whale to grow larger, but it does support my original theory.

These populations differ genetically, behaviorally and physically. Their hunting strategies and bodies developed across generations.

Different food environments exist alongside different body designs and hunting strategies.

Chasing salmon creates different demands than attacking a seal or another whale. And across several killer-whale populations, the mammal hunters tend to be among the larger forms.

Mr. Skeptical sighs.

“So your theory was right, but you can’t say it’s true all the time.”

Exactly.

Science ruins all the good slogans.

Practical Suggestions and Conclusions

Mr. Skeptical looks relieved.

“Great. So unless I’m planning to become a killer whale, what does any of this have to do with me?”

More than you might think.

Humans aren’t killer whales, and nutrition isn’t destiny.

Genetics has an enormous influence on height. So do childhood illness, living conditions, total calorie intake and overall nutrition.

But genes don’t grow a body without raw materials.

Across human populations, improvements in childhood nutrition, health and living conditions have accompanied dramatic increases in average height. Our World in Data’s overview of human height

And animal foods enter the picture too.

Research has found associations between childhood consumption of animal protein and dairy products and growth. Milk consumption in particular has repeatedly been associated with greater childhood height, although studies don’t establish that simply drinking more milk will make every child taller. PubMed research on animal protein and growth

Why might animal foods matter?

Protein supplies the amino acids needed to build tissue. Meat, eggs and dairy can also provide highly bioavailable protein and important micronutrients during periods when the body is growing.

Mr. Skeptical interrupts.

“So steak makes you tall?”

It’s not going to hurt.

Inadequate nutrition can absolutely prevent a growing human from reaching the body that his or her genetics might otherwise have allowed.

And that’s what fascinated me about the killer whales.

I started with a simple question about seals, salmon and body size. I discovered that the relationship is considerably more complicated than fatty food makes a bigger animal.

But the underlying idea survived:

The food environment and the body that must survive in that environment are connected.

Nature doesn’t separate nutrition from physiology.

Maybe the lesson from the killer whale isn’t that fatty prey makes you bigger.

Maybe it’s something more fundamental:

You can’t separate the animal from its food.

Mr. Skeptical pauses.

“So we’re having steak tonight?”

Now you’re getting it.

Be aware.

PS Links on LinkedIn, Facebook, Instagram, X, and Notes.

Full disclosure: ChatGPT was used to research and enhance this post.

Doing a live banded workout event on Saturday, October 3rd at Legions Park in Miami, details coming soon.

🎙️The Better Wealth & Health Podcast with guest Ovadia Hayat is dropping tomorrow at 11:57 AM Eastern.

Here’s one from a while back that’s still just as relevant today: 3 non-resistance exercises all men should do.

If you missed it the first time around, give it a watch. And if you saw it before, it’s probably worth a refresher.

PS Links on LinkedIn, Facebook, Instagram, X, and Notes.

Doing a live banded workout event on Saturday, October 3rd at Legions Park in Miami, details coming soon.

Subconscious Fat at 30,000 feet

Imagine you’re a sailor in 1741.

You’re cold. You’re hungry. You’re stranded in the North Pacific.

Then you look into the shallow water and see something that shouldn’t exist.

A 30-foot, multi-ton sea cow slowly grazing on kelp.

No supermarket. No nutrition label. No influencer telling you whether it’s “heart healthy.”

You see food.

Mr. Skeptical interrupts.

“Wait. You’re telling me people discovered a completely unfamiliar 10-ton sea monster and their first thought was… dinner?”

Pretty much. Here I disagree with ChatGPT; a hungry human, for sure, would be thinking about it when seeing a large, defenseless animal.

It was called Steller’s sea cow, a gigantic relative of today’s manatees and dugongs. Europeans encountered it around the Commander Islands in 1741.

By 1768, it was extinct.

Twenty-seven years.

Humans arrived, discovered it, and hunted it relentlessly for its meat and fat.

Mr. Skeptical smiles.

“Wow. What an impressive conservation strategy.”

Ugh. His sarcasm is unbearable.

But Mr. Skeptical has a point.

We discovered one of the largest marine mammals on Earth—and within 27 years, it was gone.

It’s a conservation tragedy.

But it also tells us something fascinating about humans and food.

Subconscious Fat at 10,000 feet

For most of human history, eating wasn’t an intellectual exercise.

It was survival.

Our ancestors didn’t ask whether an animal was familiar.

They asked whether they could catch it.

Wild horses are another fascinating example.

Long before horses became symbols of transportation, warfare, and cowboy movies, humans hunted them for food. Archaeological evidence shows wild-horse hunting stretching deep into the Paleolithic, including sites where entire groups of horses appear to have been systematically harvested.

Eventually, our relationship with horses changed dramatically. Humans managed them, milked them, harnessed them, and ultimately rode them.

Mr. Skeptical raises an eyebrow.

“So before Uber, the horse was basically lunch?

Yes, it was.

And consider the dodo.

When European sailors reached Mauritius, they encountered a large flightless bird that had evolved without fear of humans.

Humans hunted it for food. But here’s where the popular story needs correcting: we didn’t simply eat every last dodo. Introduced pigs, rats, dogs, and cats also devastated the birds and their eggs.

Still, within roughly a century of European arrival, the dodo was gone.

Subconscious Fat at Eye-Level

There’s a pattern here.

Humans have an extraordinarily long relationship with animal foods.

Different environments produced different menus: fish near coastlines, horses on Eurasian grasslands, large mammals where they were available, and eventually domesticated cattle, sheep, goats, and pigs.

Mr. Skeptical interrupts again.

“Okay, cavemen ate meat. Why should I care what somebody ate 20,000 years ago? I’ve got Whole Foods.”

Fair question.

Our evolutionary history doesn’t prove that everybody today should eat an all-meat diet.

But it does demolish the idea that meat is some strange modern addition to the human diet.

Animal foods aren’t new.

They’re ancient.

Humans have sought them out across radically different environments and cultures for an extraordinarily long time.

The stranger story might actually be how recently we’ve begun debating whether eating animals is somehow unnatural for humans.

Practical Suggestions and Conclusions

I’m certainly not suggesting we repeat the Steller’s sea cow experiment.

Quite the opposite.

We managed to discover one of the most extraordinary marine mammals ever documented and eliminate it within 27 years.

That’s not nutritional wisdom.

That’s a lesson in what happens when consumption outruns conservation.

But there’s another lesson buried inside the story.

For our ancestors, meat wasn’t something that came shrink-wrapped with a barcode.

It was valuable nutrition that had to be hunted, caught, butchered, shared, and preserved.

Mr. Skeptical leans back.

“So you’re saying eat the steak… just don’t wipe out the species?”

Now you’re getting it.

I favor a meat-centered diet because foods such as beef, eggs, fish, and other animal products provide abundant protein and important micronutrients in highly concentrated packages.

But you don’t need to exaggerate history to make that case.

The real history is fascinating enough.

For hundreds of thousands of years, humans and our ancestors have pursued animals for food.

The animals changed.

The hunting methods changed.

Eventually the spear became the supermarket.

But meat never stopped being food.

And perhaps the strangest chapter isn’t that humans once looked at a gigantic sea cow and thought:

“Can we eat that?”

ChatGPT, put in the previous comment, but I think the comment is making humans look nicer than we really are. I’d argue a hungry human back then thought ‘How do we kill it right away.’

The silly thing is, today, surrounded by foods our ancestors would barely recognize, we’re suddenly asking whether eating animals was ever natural in the first place.

But you know better now; don’t fall for the bullshit.

Be aware.

Share Subconscious Fat

PS Links on LinkedIn, Facebook, Instagram, X, and Notes.

Full disclosure: ChatGPT was used to research and enhance this post.

Doing a live banded workout event on Saturday, October 3rd at Legions Park in Miami, details coming soon.

He wasn’t a close friend or a family member. But he was someone I knew.

He’d been inside my apartment many times. He worked on my bathroom. He fixed things around my place. I’d make him coffee with monk fruit while he worked, and we’d talk.

He was a nice guy.

He was also significantly overweight.

I remember telling him once what I do for a living—that I help men get their weight under control and improve their fitness.

He knew.

“I know, I know. I need to lose weight.”

But there was always later.

Then I found out that he had died from an abdominal aortic aneurysm.

I cannot tell you that his weight caused his aneurysm or caused it to rupture. I wasn’t his doctor, and that would be an assumption.

What I can tell you is that research has found an association between excess body fat—particularly abdominal obesity—and a greater risk of aortic aneurysm.

And what I can’t stop thinking about is that conversation.

“I know. I need to lose weight.”

How many of us know?

We know we should lose the belly.
We know we should exercise.
We know we should get our blood pressure checked.
We know we should take better care of ourselves.

But later.

And that’s why the image in this video hit me so hard:

I’LL FOCUS ON ME LATER.

Today is Labor Day—a holiday built around work.

Maybe it’s also a good day to remember that your body is the thing that has to carry you through all that work.

Your career matters. Your business matters. Providing for your family matters.

But so do you.

Don’t wait for a diagnosis, a heart attack, an aneurysm—or some other catastrophic event—to finally make your health a priority.

You don’t have to change everything tomorrow.

Just stop saying later.

And if you’re a man over 40 who’s finally ready to do something about it, reach out to me. I’ll sit down with you for a complimentary fitness strategy session and help you figure out where to start.

Because there’s one thing none of us knows:

How many “laters” we have left.

Be aware.

Other links related to this post:

The Truth About Rapid Weight Loss

Information was cheap — commitment was expensive

You Don’t Need a Fitness Trainer… You Need an Eating Trainer

PS Links on LinkedIn, Facebook, Instagram, X, and Notes.

Doing a live banded workout event on Saturday, October 3rd at Legions Park in Miami, details coming soon.

On this week’s Better Wealth and Health Podcast, I talk with professional voice actor Russell Eakle, founder of Valiant Voice of an Era.

Russell’s journey into voice acting didn’t begin with fame or even a career plan. It began with something much more personal: his son.

We talk about how that motivation pushed him into the world of voice acting, what it actually takes to develop your craft, and how a voice can become much more than simply a way of speaking—it can become a way of telling stories, creating characters, and leaving something behind.

It’s a great conversation about reinvention, persistence, family, and finding an unexpected second act.

🎙️ The Better Wealth and Health Podcast

PS Links on LinkedIn, Facebook, Instagram, X, and Notes.

Doing a live banded workout event on Saturday, October 3rd at Legions Park in Miami, details coming soon.