Getting Healthy

Let's get the hopefully obvious out of the way. I am not a doctor. I am not a nutritionist. I am not a dietitian. What I have done is tried a few things I've found on the internet and they worked for me. So maybe they will work for you too. If you have a medical condition, definitely consult a trained professional. However, if you're a normal person who has noticed an increase in weight, maybe a decrease in energy, etc, then check this out.

I started on Jan 18 2020 weighing 169 lbs and by Feb 3, I was down to just over 161 lbs. That's nearly 8 pounds in just over 2 weeks! Not only did I lose weight, but the following issues were corrected: my dry skin went away, my acid reflux went away, my energy increased, my mental clarity increased, I began sleeping better. So let's get into it.


Before getting into all the education and content, here is the plan I used to get started at the beginning and probably where you will want to start. The best part is, it doesn't cost any money.

  1. No food after 5PM - My day starts at 5 AM so whenever your day start is, you want to go 12 hours with no food.
  2. Try to hit 10,000 steps a day using the health app in your phone. I know it's not super accurate, but the goal is to get moving by simply walking.


Now that I'm about 3 weeks in and have taken in a ton of new information, here's how my day goes, more or less. It's not always like this, but this is what I an trying to do as I learn more.


  1. Wake up and drink a bottle of water
  2. Walk the dog to start getting steps in
  3. Breakfast - Large
  4. Morning Break - 15 minutes heavy weights
  5. Lunch - Medium
  6. Afternoon Break - 15 minutes treadmill/stairmaster
  7. Dinner - Small
  8. Walk the dog for final steps of the day


  1. Wake up and drink a bottle of water
  2. Walk the dog to start getting steps in
  3. Eat breakfast - Large
  4. Morning Break - 15 minutes on the treadmill/stairmaster
  5. Lunch - Medium
  6. Afternoon Break - 15 minutes on treadmill/stairmaster
  7. Dinner - Small
  8. Walk the dog for final steps of the day

Twist - you'll notice I started on a 12-12 eat/fast schedule. I now throw in an 8-16 eat/fast schedule, meaning, I won't eat for 16 hours. On those days, I'll do heavy weight workouts at the end of the 16 hour fast and then immediately consume lean protein and high quality fats. (This is Intermittent Fasting and the Keto Diet)


What I did - This is a lifestyle shift of eating better foods using a timing system and doing moderate exercise. Before exercising, nutrition must be addressed. Food is our fuel and if you're putting garbage in, you'll never reach your goals: whether it's weight loss or muscle gain.

  • AREA 1 - Nutrition and Keto
  • AREA 2 - Exercise
  • AREA 3 - Intermittent Fasting
  • AREA 4 - Evaluate and Modify

AREA 1 - Nutrition

There is no point in hitting the gym or exercising if your nutrition is off. The older you get the more difficult it will be to see any progress in weight loss or strength gains if your diet is off. Full disclosure, I am a super picky eater. I don't really eat fruits or vegetables. If you like a diverse array of foods and such, you're at a better starting point than I was. The key to better nutrition is, you have to realize and accept, and this is not an exaggeration, 95% of the food on grocery store shelves is not something you should be consuming.


This gets a little complicated but here's the full plan for the Keto diet.


The first thing you will want to do is eliminate sugar from your diet. Sugar is in everything on store shelves. They sneak it in there. You only want to buy food that does not have sugar added. And you MUST NOT buy anything that has artificial sweetener - that stuff is significantly worse for you than regular sugar. I lost 3 pounds in the first week just from removing sugar from my diet.


What I did

  1. Stop Eating Out - We all know fast food is bad, but may not realize just how bad it is. Eating out cannot be a normal every day thing. So if you are like I was, and eating out 2 or 3 times a day because you're busy, it has to stop.
  2. Pantry and Fridge Purge - if it has sugar, natural flavors, and preservatives, trash it.
  3. Shop - Go to the store and buy good food (watch links below) I spent 2 hours reading labels and making sure I was buying better products. The following videos go into all the detail you need to begin this change. I had 4 pages of notes when I went in to Wal Mart. Note that the Neighborhood Mart in Decatur actually has a better selection than the SuperCenter on Spring Ave.

    It can be a little overwhelming, so start small. You'll want to watch these videos and start making your list pick some things you know you can immediately change right away. For me, it was cooking oil, bread, and snacks. Once you get some things figured out, add a few more.


    1. Cooking Salts
    2. Cooking Oil
    3. Milk and Butter
    4. Chicken
    5. Bread
    6. Ice Cream
    7. Eggs
    8. Beef
    9. Sweeteners
    10. Nut Butters
    11. Cheese
    12. Pasta
    13. Snacks


The second thing to consider when modifying your diet is avoiding anything with "Natural Flavors". I always though natural flavors were ok. Nope. They are super bad. The scientists put stuff in there to make you become addicted. It's not a conspiracy. The 20/20 segment has them basically admitting it. Avoid Natural and Artificial flavors. They are not needed.

What are natural Flavors and Why are they bad? Part 1

What are natural Flavors and Why are they bad? Part 2

Basic Grocery List

  1. 100% grass fed and grass finished beef
  2. Organic/Non-GMO chicken (look for air chilled)
  3. Applegate brand sausage, lunch meats, and bacon
  4. Cooking with avocado oil
  5. Silver Hills Little Big Bread
  6. Dave's killer bread
  7. Amy's brand pizza (all her frozen things are ok)
  8. Primal Kitchen Ketchup
  9. Organic 365 honey mustard
  10. Pure maple syrup
  11. Monk Fruit sweetener
  12. Annie's brand organic snacks and cookies
  13. Kettle Brand Chips - avocado oil/Himalayan salt
  14. Lesser Evil organic popcorn
  15. Lara Bar - chocolate peanut butter
  16. Macadamia Nuts
  17. Rebbl drinks
  18. Evian Water
  19. Vital Proteins Collagen Water
  20. Organic black and green teas