I grew up in The Deep South where my breakfast was a coke and pop tarts...with butter of course...The Cinnamon Pop-Tart was out of this world!

Lunch was KFC with another coke.

Dinner was taco bell and Mountain Dew (AKA the nectar of the gods).

While playing football for The University of Florida, I was on a 6,000 calorie a day diet.

After eating a full course meal with my teammates, my second dinner was a large domino's pizza and cinnamon sticks...all the good ole days. :)

I say all this to show you that we all start somewhere. This journey has taken me years.

Start small.

Focus on one small goal.

Master it, then progress.


First off I have to say, I am not a nutritionist or dietitian, only someone who has been on a wellness journey for the last ten years and has helped thousands of people get in great shape. So you should always consult your doctor before starting a nutrition program (even though your doctor most likely only had a class or two in nutrition...crazy I know!).

Let’s start with what I believe:

The single most valuable piece of advice I can give you is to EAT REAL WHOLE FOOD. Period!

What’s real food?

If you can Plant It, Pick It, or Catch It it’s probably good for you. If man-made stay away.

If you are doing this 80-90% of the time you should be fine, allow life to happen the other times. 

Stressing over if your organic raspberry was harvested in the perfect environment, only causes more stress, which I would argue does more damage than good.

A few other things I found to be true:

  • We live sedentary lifestyles, therefore most of us over-consume calories.
  • This I why I advocate a 16hr fast a few times a week.

How I fast:

I have either a black or bulletproof coffee for breakfast and my first meal around lunchtime.

A few notes on this:

  • Yes, a bulletproof technically break the fast but have found if your goal is to have more energy and lean out it works great.
  • For directions on how to make a Bulletproof coffee, see RECIPES.

How often do I fast? 

  • 5x/week. 
  • The other two days I treat myself to either a scone or make some pancakes after a 14hr fast.
  • It’s okay to enjoy life, and I really look forward to my scones and pancakes!
  • This allows me to have a healthy long term balanced approach to food.
  • FYI, I am digging pancakes from my friend Elizabeth’s company PURELY ELIZABETH. 

Where to start?

  1. Focus on simply eating real whole food.
  2. This eliminates refined sugar, fast food, package food, soft drinks, etc.

You do not need to fast to live a healthy life. It is simply a tool.

If you want to try fasting, I suggest:

  1. Starting with one day a week. You might want to start with 12hrs, but have found the sweet spot to be around 16hrs. 
  2. Practice this for two weeks or so, until you have it down.
  3. Build to two days a week.
  4. Repeat the process to a lifestyle that works for you.


You should not fast if you are:

  •  Underweight.
  • have eating disorders.
  • Pregnant or breastfeeding.
  • Under the age of 18

Final Thoughts:

My hope for you is you see food as a way to thrive, not punishment.

You may think eating veggies, etc. is boring and bland.

It may take some time for your taste buds to change (your body is likely used to running on sugar), but once they do you will LOVE food like never before.

And remember if a guy like me from North Florida can do this, so can you!

Also, be sure to check in with our PRIVATE FACEBOOK GROUP for support.

Luv & Respect!



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