Men’s Health

1,2, skip a few, 99, 100

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I’m going to be upfront with you, counting calories is a pain in the neck.

So why am I writing a blog about counting calories?  Why am I spending the next 30 days counting my own calories?

Simply, because it works.

Whether you are trying to lose 10 pounds or gain 15, the formulas are always the same.

Calories consumed < Calories burned = Weight loss

Calories consumed > Calories burned = Weight gain

This is where the counting comes in. When you take the time each day to track the calories you consume and burn off, you are able to make a significant impact on your weight!

Here are 5 lessons that I have learned from my calorie counting experience:

  1. Pick a fixed period of time for your calorie counting.  It’s a lot of work! Don’t try to do it indefinitely. I have found easiest to commit to a 30-day or 45-day chunk of time.
  2. Don’t try to make to drastic of a change.  Half a pound to one pound per week is sustainable. Any more than that, and your willpower reserve will get deleted over time and the gains you have made will creep away.
  3. No need to reinvent the wheel. Use an app!
    1. Lose It (the app I am currently using)
    2. My Fitness Pal
    3. iOS or Android standard fitness app
  4. Scales and Measuring cups make life a bunch easier. Being able to quickly know how much of a specific food item you are consuming.
  5. Be okay with “close enough”. You don’t need to get to the exact calorie.  What you want is a general idea if your week is headed in the right direction.

There you have it. Go ahead, give it a shot.  

Give yourself another tool as you continue your journey to become the best version of YOU.

How Healthy Are Your Networks?

By | Lifestyle, Men's Health | 4 Comments


Most of us think about our social media networks or a professional network that we meet with once a month or once a quarter.

How many networks are you a part of?

How much time each week do you spend contributing to and leaning on those networks?

This morning I listened to a fantastic interview on the “How To Be Awesome At Your Job” podcast of Dr. Glenna Crooks of The Network Sage.

Keeping Your Networks in Good Working Order with Glenna Crooks

Dr. Crooks laid out the 8 networks that we are a part of.  She went on to describe how these networks are helpful to us, how they are the “pit crew” that helps us run the race of life, to borrow from Robert Downey Jr.

Just like a racecar would have a difficult time finishing a race well with an underperforming pit crew, we too will have a difficult time in life if our pit crew, our networks, aren’t performing the way they should be.

This also means that we are part of other peoples’ networks and are on their pit crews. Weighty stuff.

I got to thinking about the connections this has with the minimalist movement and its push for quality over quantity.  To own little, but own it well.

Rather than having huge, unwieldy networks of people that you never have enough time to catch up with, do the hard work of paring down your connections.

Build networks with intentionality.

Networks that you can consistently lean on for support in the ups and downs of life.

Networks that let you pour into others the same way they pour into you.


Intermittent Fasting: when you eat > what you eat

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I used to think skipping breakfast was the dumbest thing on the planet.  Any of my close friends that did so usually got an earful from me about how they were “setting themselves up for failure” for the rest of the day.

Shockingly (not really), I wasn’t all that correct.

Recently I have been experimenting with a new eating pattern called Intermittent Fasting. I have chosen to utilize the daily pattern in which I eat from 9am until 6pm and then fast from 6pm until 9am the next day.

I am by no means an expert, but I have noticed a difference in the energy levels I have each morning and extending through the rest of the day.

If you would like to try it out, have added some links to the internet research I have done so far.

Video:  A General Overview

Video: 5 Common Mistakes

Article: A Beginners Guide

Article:  National Center for Biotechnology Information Study

Some excerpts from the Study:

“There is an increasing amount of data suggesting that [Intermittent Fasting] could potentially be a feasible nutritional scheme to combat certain diseases. In the present study, both blood glucose and insulin concentrations decreased in the [Intermittent Fasting] group.

“In conclusion, our results suggest that the modified [Intermittent Fasting] employed in this study: [TimeRestrictedd Feeding] with 16 [hours] of fasting and 8 [hours] of feeding, could be beneficial in resistance trained individuals to improve health-related biomarkers, decrease fat mass, and at least maintain muscle mass.”


 A General Overview


Meal Time – Its not a race.

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How long does it take you to eat a meal?  

15 minutes?

7 minutes?

3 minutes?

I have always been a quick eater. I can remember my mother scolding me for swallowing forkfuls of macaroni and cheese whole without bothering to chew a single time. My mealtime speediness continued to be honed during my time in boot camp. Meals were inhaled so fast that my fork never stopped moving along the path from my tray to my mouth.  At times utensils were skipped altogether and field rations were guzzled directly from their foil pouches. For me, a 3-minute meal was a stretch.

All that fast eating hasn’t done my body any favors. There is some lag time in the signal transmission between our stomachs and brains. By the time my brain gets the “full signal” from my stomach, I have most likely consumed hundreds of extra calories through mindless eating. Those extra calories can compound to become extra weight and an unhealthy body. Without fail, if I eat too quickly, I eat too much- no matter how healthy my meal is.

One of the simplest ways I have found to live the best version of myself is to SLOW DOWN.

Slowing down is easy to think about, but elusive and tricky to put into practice.

Here are 4 tools that I use to pace my eating:

  1. I settle myself before each meal.  I bless my food, take a few deep breaths, let go of the day’s stress and focus on my meal.
  2. I drink water between bites. Taking a drink between bites slows me down by making me set down my fork. At the same time, it helps my body with digestion and nutrient absorption.
  3. I try to chew each bite at least 10 times. Again, this practice adds time to each bite and allows the enzymes in my mouth to do more work of breaking down my food before it hits the rest of my digestive tract.
  4. I socialize. When I am eating with others, I spend time building relationships and community. Not only does this slow me down, it allows me to share experiences and ideas with those I care about.


That’s it, I don’t have to buy any fancy pills, I  don’t have to struggle through cravings for foods given up in pursuit of health.

I simply give my body the time to process.


You can do this too.  It doesn’t have to be all 4, at the same time.  Pick one and give it a try for a week or two. Listen to what your body is telling you during your eating experience and honor the “full signal” when it comes.