Yesterday was a hard leg day, the kind where you know you'll feel it on the stairs for the next 48 hours. I had dinner out with a girlfriend that evening, we split a bottle of wine and spent two glorious hours catching up. We laughed at the kind of stuff you can only laugh at with someone who has known you for 13 years and discussed all the conspiracy theories where the AI overlords rule and make us thankful we have friends with farms. You know, the usual 😂 Given the wine, leg day and later...
11 days ago • 2 min read
At some point, you clicked to show an interest in getting the free version of the High Protein Kitchen meal plan, so that's why you're seeing this email. Going forward, you'll get a new plan the last Wednesday of every month. It’s built as a daily high-protein system, so instead of overthinking the whole week, you just follow the day in front of you. If you DON'T want to receive the free monthly plan, just click here and your preferences will be updated. If you want to make absolutely sure...
13 days ago • 1 min read
As I'm writing this, I'm getting ready to set up my new Eight Sleep pod and filming the whole process for a future review. I've been using my Chilipad Dock Pro for over five years and love it. I'm genuinely curious whether the Eight Sleep lives up to the hype. More on that soon. Until then, I want to talk about what's already happening on my wrists, fingers and in my gym. For the past several weeks I've been wearing the Oura Ring and the Whoop, while also using the Hume Body Pod for daily...
18 days ago • 2 min read
Happy Friday! I am extra excited to be chatting with you today because I have some news regarding a project I've been thinking about forever. For years I've been solving the same problem every single week. What am I eating, what does hubs want to eat (anyone else ask that question like four times a week?!?), what do I need to buy? Do I prep things for the week on Sunday or wing it every night? Rinse and repeat. It's mentally exhausting! I know I am not the only one. You tell me the same thing...
25 days ago • 2 min read
Something happened in January that was LONG overdue. The U.S. government finally updated its protein recommendations for the first time in over 70 years. They basically doubled them. The old RDA was 0.8 grams per kilogram of body weight, which worked out to about 55 grams a day for a 150-pound woman. That number got treated like a goal when it was actually the bare minimum to avoid deficiency. Not to thrive. Not to build muscle. Not to lose fat. Just to survive. The new 2025-2030 Dietary...
about 1 month ago • 2 min read
I have some news. I just passed my NASM personal trainer certification. At 52 (ok two days before my birthday but still technically 52 lol). If you told me even a couple years ago that I'd be adding CPT after my name, I would have laughed. For over 30 years my focus has been on nutrition, wellness, and the mindset side of healthy living. Training was something I did for myself, not something I thought I'd ever coach. Two things changed my mind. First, competing in a bodybuilding competition...
about 1 month ago • 1 min read
Quick one today because I just finished something I've been wanting to put together for a while and wanted to share it with you immediately. I spent a lot of time this past year writing about Function Health and using their service. It occurred to me one thing kept coming up in conversations with readers: most people have no idea their standard annual blood panel is missing the markers that actually matter for long-term health. Things like Lp(a), the genetic cardiovascular risk marker your...
about 2 months ago • 1 min read
I just got back from a snowboarding trip in Utah and I'm still thawing out. It wasn't the best snow year out West unfortunately, but we still had a great time. You make the most of it when you're out there! The upside of fewer powder days? I got a ton of work done. Between runs, I was studying for my NASM personal trainer certification and I knocked out a bunch of new content for the site that I'm really excited about. One thing that hasn't changed no matter where I am: I'm still cook every...
about 2 months ago • 1 min read
Being away from home for a few weeks with less responsibility for keeping up with house projects has allowed me to be super productive! I'm always cooking multiple times a day of course, but staying in a small space I don't own gives me some extra time to devote to work. New Free Resources on HealNourishGrow.com I’ve added several new free resources designed to make your nutrition simpler and more effective. 🥩 The Ground Beef Stack (High Protein + Budget Friendly) If you’ve ever stared into...
3 months ago • 3 min read