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What's in store for today:
- BEWARE! This is what predatory food marketing looks like.
- Vitamin D - Why it's so important and how to make sure you have enough of it to function properly.
- A delightful book on maximizing joy in life...
Hey friend,
So a couple of days ago I got a random call from my wife Joani asking, "Can you do 100 push-ups and 50 pull ups in 10 minutes?"
My first response was, "Why are you asking? 😂"
But, she clarified that she and her boss were chatting about the workout challenge where you do 100 push-ups and 50 pull-ups in 10 minutes or less, and they wanted to know if I could do it.
My answer was..."Probably, but let's find out."
So, I promptly grabbed a camera and went out to the garage gym to give it a go and...well...I'll just say it was a lot harder than I expected 😆
Doing 100 push-ups in 10 minutes...totally doable.
Doing 50 pull-ups in 10 minutes...totally doable.
Doing BOTH in that time frame, with at least DECENT form,VERY difficult due to the lack of time to rest in order to get all those reps in.
The result...100 push-ups and 35 pull-ups in 10 minutes.
So I fell short, but at least this gives me a goal to strive for.
I recorded it and synced it up to a new song I am working on which you can watch / listen to here.
It was fun, and I'm quite sore the day or two after, so that's a plus ;)
BEWARE! This is predatory food marketing 👎🏻
The good news is...there are more and more companies every day seeking to bring TRULY high protein, low calorie, lower fat, lower sugar items to market that we can use to add sustainability to our healthy lifestyle.
The BAD news is...there are a lot of companies using this trend to slap "High Protein" labels on products that aren't in ANY way high protein, in hopes that they will dupe you into buying and consuming their product.
The reason they do this is because to ACTUALLY make a product higher in protein is more costly, but if you simply SAY a product is higher in protein, maybe add 3-5 grams just to say you did, and then SELL it at a higher price anyway...you can make much higher margins on your product even though your product is a sham.
Here are 3 very real examples of this that I found at Walmart in about 3 minutes:
"Protein" PopTarts - These say high protein, but are only 10% protein, which means 90% carbohydrate and fat. Plus they are 400 calories a pop, which is an entire meals worth of calories in what many would treat as a snack.
"Protein" Cheerios - Again, these say high protein, but at only 8 grams of protein per 150 calories. these come in at only 21% protein overall, which means 79% carbohydrate and fat. Not a good source of protein at all. Better than the Poptarts, but not GOOD.
"Protein" Nature Valley Bars - Another great example at only 10 grams protein per 200 calorie bar. That puts these at 20% protein.
So...what should you look for in a truly "high protein" product?
I'm glad you asked ;)
What I look for is at least 40% of calories coming from protein for me to treat this as a "high protein" product.
If a product has at least 40% of the total calories per serving coming from protein and the total calories per serving are 200 calories or less, then I'll treat it as a high protein snack option.
But I really prefer to see over 50% protein if we are going to truly say it is HIGH PROTEIN...because then it's at least half protein by calorie content.
A quick way to eyeball protein content...
If you look at the label and the grams of protein is equal to at least 10% of the total calories, then since 1 gram of protein = 4 calories per gram, when you do the math that will equate to 40% protein total.
So for example...if a bar has 20 grams of protein like the Legendary Protein Pastries do...and the total calories for the pastry are 180 calories...since 20 is over 10% of 180, we can assume this pastry is actually a little over 40% protein.
Because if we did the FULL calorie math...
20 grams of protein x 4 calories per gram = 80 calories of protein.
80 calories of protein ÷ 180 total calories per serving = .444
Move the decimal trwo places to the right and we get 44.4% protein.
But the short hand quick version of this is just to look at a product and make sure the grams of protein is at least 10% of the total calories on the label.
So if the calories per serving are 200, I want to see at least 20 grams protein per serving. If they are 140 calories per serving, I want to see 14 grams of protein per serving...minimum.
Use this to keep yourself from falling prey to false marketing claims in the grocery store!
Why Vitamin D is so important...and how to make sure you have optimal amounts ☀️
Vitamin D is by far one of the most influential nutrients in the body, because it impacts the expression of HUNDREDS of jeans and bodily processes all at once.
Our body can produce it's own Vitamin D when our skin is exposed to sunlight, and we can get Vitamin D by eating certain foods as well, although most people struggle to get sufficient Vitamin D through food alone.
Vitamin D continues to be linked to more and more crucial parts of health from immune response and fighting off or recovering from illnesses, to healing, to bone strength and health, to mood disorders like depression and anxiety, to blood sugar regulation and strength, and so much more.
It's so impactful, that I recommend that everyone check their Vitamin D blood levels via a lab test every 12 months at a minimum, and that they supplement to keep themselves in an optimal range for OPTIMAL health.
If you live in a norther climage like I do here in Indiana, don't get much sun exposure because you spend much of your time indoors, and don't get a wide diversity of vitamin D rich foods in your diet, you are very likely lacking in this crucial nutrient, and may already be feeling the impacts.
I use an amazing service called Function Health to run extensive bloodwork every 6 months, to see if I need to supplement or not. And Function health recommends that optimal levels should be between 45-100 ng/ml.
(From Function Health)
As of my last test in June, my levels were fine at 59, but as the weather has turned cold and I haven't been getting outdoors as much, my levels have now fallen to 37 as of this week's newest testing, so I will be upping my supplementation to get those levels back up between now and my next test in 6 months.
And, this is very common during the winter months.
For my own supplementation, I use Liquid Vitamin D mixed with K2 from Thorne, which is the ideal way to supplement with Vitamin D.
So, if you are unsure of your Vitamin D levels, I recommend reaching out to your medical provider to have them test your levels and getting direction on the right dosage for supplementation to ensure your Vitamin D levels don't get too HIGH either, which can be a bad thing as well.
And, if you are interested in using Function Health as I do for comprehensive bloodwork at an affordable price, you can check that out here as well.
A delightful book on maximizing Joy in life...
The Book of Joy is a powerful conversation between the Dalai Lama and Archbishop Desmond Tutu on what truly creates lasting happiness —especially in the middle of hardship, which we ALL encounter.
Rather than pretending life is easy, the book explores how joy can coexist with pain, stress, and uncertainty. It’s a reminder that joy isn’t found by removing struggle, but by building perspective, gratitude, and connection within it.
This is a great read if you’ve been feeling stretched thin or chasing “someday happiness.”
It gently reframes joy as a daily practice — not a finish line — and pairs beautifully with the work of building a healthier, more sustainable life.
Win Of The Week:
Brittany's Non-Scale Victories
Brittany is down 30 pounds since September, but this week was a powerful reminder that the scale is only part of the story.
For the first time ever while flying, she had extra seatbelt left over—and even better, she spent the entire flight comfortable and confident, not anxious or self-conscious about fitting in her seat.
While traveling for work, the wins kept stacking up:
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She woke up at 6am and went to the gym (something she’s never done before)
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Walked nearly ¾ of a mile to and from the office—holding a full conversation without getting out of breath
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Noticed how different movement feels when your body is supported, trained, and fueled properly
Before coaching, Brittany had only ever been able to lose 5–10 pounds on her own and constantly felt drained, discouraged, and frustrated. Today, she’s halfway to her long-term goal and building confidence, strength, and freedom in everyday life.
These are the moments that matter most.
Not just weight lost—but life gained 💛
A Quote To Finish Your Week Strong
“The more time you spend thinking about yourself, the more suffering you will experience.”
— Dalai Lama XIV
When you're ready, here's how I can help:
If you're looking to lose weight sustainably while building a flexible lifestyle that you enjoy, I can help. Apply for coaching here in the Healthy & Whole Mentorship Program.
Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
