DIET + ROUTINE

My transition from an overweight insurance salesman in my late 20’s (with poor eating habits and regularly drinking) to how I look and feel now at 46. Changing your habits can change your life.

Never too late to hop on the wellness train.

My diet (80% of the time)

• Breakfast: Coffee
• Lunch: Protein smoothie
• Dinner: Pound of steak or burger, veggies + rice or potatoes
• Dessert: Berries + heavy whipping cream + honey

Supplements I take daily

Creatine, mitochondrial health, nootropic, beet powder, fish oil, NAC, iron, daily testosterone support, multivitamin

How I currently train

• Running: 30 to 40 miles per week
• Biking: 200 miles per week
• Gym: 2 to 3 times per week
• Swimming: 2 to 3 times per week

How I recover

Daily:

• Sauna (20 min x 3)
• Cold plunge (1-3 min x 2)
• Compression boots (30 min)

When needed:

• Red light and laser therapy
• Deep tissue massage
• PEMF mat
• Hot Epsom salt bath

My goals for 2027

1. Continue having fun with my training (number one priority)
2. Back to Ironman — racing Lake Placid 2027 with the goal of getting to the Ironman World Championships
3. Win HYROX World Championships again for my age group
4. Side quests including Cape Epic MTB, the Unbound 200 gravel race, and Leadville 100 MTB

It’s never too late to invest in your wellness. Follow the journey.