October's High Protein Kitchen is here and this month is built for cozy. The theme is Cozy Protein Classics: slow cooker white chicken chili, fall-apart pot roast, stuffed pepper soup and a sausage and egg casserole that covers three breakfasts every week.HPK October 2026 Free Preview.pdf Your free preview is attached to this email. Inside you'll find all 31 days of October planned from breakfast to dinner plus a daily Protein Booster, with the protein count for every single meal. Every day...
3 days ago • 1 min read
By the time this lands in your inbox I'm on my way to Greece. Milos and Sifnos first, both new to us and then Mykonos, which we haven't seen since our honeymoon in 2018. I've been looking forward to this for months! Here's what I've made peace with after a lot of years of doing this the hard way. A trip isn't the time to run my whole routine perfectly but it's also not the time to throw all of it out the window either. There's a middle path and finding it is the difference between coming home...
8 days ago • 3 min read
Last week we talked about temperature and sleep and a few of you wrote back asking what else I do. So this week I'm opening the medicine cabinet (or drawer, such as it is). I've spent some time putting together a guide to my supplement stack, but it's a decision framework, not a shopping list. The list matters less than the filter, because once you can sort a supplement yourself, you can evaluate anything a wellness influencer sends your way without needing me. The most important thing to...
15 days ago • 4 min read
Before anything else, today is September 11. Twenty-five years on, I'm holding space for everyone who lost someone that day and everyone still carrying it. Be gentle with yourselves today. When life feels heavy, one of the best things you can do for yourself is to focus on your sleep. So that's where I want to spend our time this week. Soon the nights here in Cincinnati will be cooling off and every year that shift reminds me how much of my sleep comes down to one thing I ignored for a long...
22 days ago • 4 min read
It’s the last long weekend of summer and I always feel the shift. The light starts changing here in Cincinnati, the pool talk turns to pumpkin everything and somewhere underneath it there’s this quiet pressure to have a "Big Plan" for getting back on track after a summer of indulgences. I want to give you permission to skip the Big Plan. Here’s the trap people tend to fall into...summer runs a little loose, so somewhere around Labor Day they decide they've “blown it,” and then either wait for...
29 days ago • 2 min read
Today I want to tell you about what I used to do, because I rarely lay it all out and a reader recently ask my thoughts on fasting. For years I fasted every single day, eating within a compressed window. On top of that I did an assisted fast once a month and a 5 day fast every quarter. This wasn't a casual dabble...there is a lot of cancer in my family. I was focused on prevention and the science on fasting and autophagy, which is your cells' way of clearing out their own damaged parts....
about 1 month ago • 3 min read
September has a way of getting us back in to routine with children in school and the holidays coming, so this month’s High Protein Kitchen is built for exactly that. The theme is Back to Routine, and the whole month runs on Sunday batch cooking, packable lunches and dinners that turn into tomorrow’s lunch on their own. Inside you will find: All five weeks of the September plan at a glance, starting with a short on-ramp week on Tuesday, September 1. Every meal’s protein count, with daily...
about 1 month ago • 1 min read
There's something about late August that makes people want to begin. The kids are back in their routines, the calendar finally settles and that fresh-start energy usually saved for January shows up early. Every year around now I hear from people telling me the same thing...they know they should be strength training, they just don't know where to start, so they keep not starting. That was me forever too! If that is where your head is right now, this one is for you. I've spent over 30 years in...
about 1 month ago • 3 min read
For years, the first thing I did every morning was step on the scale. Before coffee, before I’d really even woken up. That one number set the tone for the whole day. A good number and I felt light and capable. A bad one and it might be in the back of my mind for the rest of the day. I want to tell you how I stopped, because I think a lot of us are still stuck in that loop. Here's how I shifted my perspective: the scale measures how much you weigh. It has no idea what you’re made of. It can’t...
about 2 months ago • 3 min read