Diet & Nutrition


Want to lose body fat and keep it off? Well I have a magic pill. I’m not kidding. There is one thing that will take the fat off you with no dangerous side effects or hard work. Usually, my discussions with clients proceed like this: Most clients want to lose fat. I tell them that to do this successfully — to lose fat and keep it off — requires a lifestyle change. That change primarilyContinue Reading


Depression is epidemic, right along with diabetes type 2. We can make educated guesses as to why, but that’s not the point of this post. My oldest son (16 years old) was diagnosed with depressive disorder this past year. First thing the doctor did was put him on daily medication. He also had us consult a dietitian who wanted him to eat more fruits, vegetables, and whole grains. My son took the meds for aContinue Reading


Intermittent fasting has become a thing. Have you tried it or plan to? Or maybe you’ll be fasting for a few days this Lenten season? For whatever reason you fast, the process will teach you about yourself and provide benefits both physiologically and psychologically. Whether you’re fasting/feasting a regular number of hours/daily (16/8 seems to be common) or doing an occasional long fast (36 hours is pretty convenient to try, eating dinner then fasting theContinue Reading


Rise and shine. See the liquid in that bowl? That’s the fat from my 75/25 beef. A decade ago I would have drained that before eating. How ridiculous it seems now! Had a discussion this morning with a man who does endurance sports and was wondering about the keto diet. If you enjoy endurance sports, you can’t do better than keto. Become a fat burner and you’ll see PRs you never expected, not to mentionContinue Reading

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The EAT-Lancet Commission is a conglomeration of vegan billionaires and animal rights activists, vegetarian politicians and scientists, Seventh Day Adventists, and Big Food who are trying to force their ideology on the world through manipulation, taxes, and bans…but no science. Paleo was a grassroots movement that began about 20 years ago. As it grew, it challenged the grain-based status quo and led to revelations of bad science and political agendas. Paleo has grown in popularityContinue Reading

personal trainer coralville health coach iowa city crossfit

You see it parroted by everyone: drink 8 glasses (64 fl oz) of water a day. Most of those telling you this have heard it from someone who heard it from someone who heard it from someone. Even your doctor likely has no idea whether there are any facts to back this up. And there aren’t. Firstly, the research on hydration isn’t about water per se. It’s about all sources of liquid. That includes liquidContinue Reading

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In the past decade, I’ve paid thousands of dollars for customized PDF downloads, online coaches, full-scale computer programs, and simple smartphone apps. Today, there are many more programs to help you with diet goals. When looking for help you have to decide what kind of support you’re really looking for. Do you simply want to track what you eat? Do you want a program that only tracks what you eat by calories, macros, and/or nutrients?Continue Reading

personal trainer coralville health coach iowa city crossfit

This is likely not your first time hearing that cholesterol is NOT a bad thing, that high cholesterol is NOT responsible for heart disease, and that LDL is NOT a “bad” fat. A new study, the Shanghai Aging Study, has confirmed the findings of the Framingham Heart Study in showing that higher LDL (what your doctor likely still calls “bad” cholesterol) is protective against dementia. That is, in older adults those with higher LDL hadContinue Reading

personal trainer coralville health coach iowa city crossfit

With a new website and new blog comes a first post. I chose to make it about New Year’s Resolutions. Many of us make them. Few of us stick with them. This year, instead of imagining you’ll change your life in a day and it’ll stick for a year, make your goal more humble. Change ONE MONTH. Dedicate January to one lifestyle change: a better diet, more intense exercise, a different approach to relationships, dailyContinue Reading