I’m a metabolic health coach* in the Ovadia Heart Health medical practice, where I’ve had the privilege of working with hundreds of individuals seeking to improve their metabolic & heart health, fitness & quality of life. I also write articles and interview physicians, researchers and other fascinating people for LowCarbUSA. And through WOW Production Services, I help individuals, businesses and organizations identify their stories—and tell them more effectively. But much of what I share here comes from my own story. In my early 50s, I weighed 278 pounds and was watching my health steadily deteriorate. I ultimately lost 80 pounds and reclaimed a level of health and fitness I once assumed was behind me. Along the way, I survived head and neck cancer. Today, at 62, I’ve run a marathon, bench-pressed 300 pounds, and continue to lift, run, sprint, experiment, learn—and look for ways to become stronger and healthier. I’m also a husband, a father and an endlessly curious work in progress. These posts are not medical advice. Heck, they are not advice at all. They are not prescriptions for how you should eat, train or live. And they are certainly not a claim that what has worked for me—or anyone else—will automatically work for you. I share my experiences, observations, experiments and evolving conclusions. I question conventional wisdom, but I also question myself. I reserve the right to learn something new and change my mind. My goal is not to tell you what to do. It is to encourage you to think, make intentional choices, carefully weigh the costs and benefits—and never allow population averages to dictate what may be possible for you as an individual. Take what you find useful. Leave the rest. * accredited Metabolic Health Practitioner (MHP) from The SMHP & certified Primal Master Coach from Primal Health Coach Institute.

The level of disrespect is astounding…

I guess it’s only fair since I ate some of their eggs for lunch 😂

When I prioritize real, whole foods that give me the protein, nutrients, and energy to meet the demands I place on my body and mind, I find I don’t need to play the calorie-counting game... That’s a big deal, because I’ve always been terrible at that game.

I’ve had breakfasts that left me less satisfied than eating nothing at all. A couple of bagels and fruit, a Danish, or other refined-carb foods totaling ~1,000 calories can leave me hungrier and with stronger cravings than if I’d simply kept fasting. That’s a very strange result if calories are all that matter.

Woke up feeling unusually invigorated, poured the coffee and checked my Garmin: 82. 82!? After a night I barely moved and woke up feeling like I’d slept in a cloud. I felt like I got robbed. So I did what every World Series team does when they don’t like the call—I appealed. The review team back in New York looked at the evidence and heard my completely objective testimony. The call has been overturned. New score: 92. Sleep-score appeals powered by Grok

Half pounder for dinner

Just press the weight up with more force than gravity, lower it slowly, and repeat for 8 reps. Even easier than losing body fat by counting calories.

“yeah, I really don’t care how much you paid for your pumpkins…”

Headed north on the Hudson, shortly after sunrise

Early morning on the Hudson River…

Cold foggy morning on the Hudson River.

Bunless double bacon cheddar burger with mushrooms, onions & pickle. #satietyrules

A 4-mile Zone 1/2 jog should not cause knee damage or excessive fatigue in a healthy person. If you’re not in good enough shape to jog, walking is a great alternative.

Cooked up a 2-pound flank steak, using some of the things I’ve learned at the X school of hard knocks over the past week. Wow!

Low-carb pizza using Rosette’s mix.