Happy Cinco de Mayo 🍻

I hope everyone had a great week practicing healthy habits and enjoying life. The weather has been absolutely amazing and this is the perfect time to get outside and go biking, hiking, swimming, surfing, and exploring the Bay Area. This weekend I heard there's going to be a few parades downtown. 

I made a little change to the food plan. I finally found a place that has affordable grass-fed beef at Costco. They also have great prices on pasteurized organic eggs and they sell raw cheese. If you are a regular follower, you may remember when Trader Joe's used to sell raw cheese and I ate it regularly. But unfortunately, they stopped selling it about 7 years ago. Costco sells it in the form of Parmigiano Reggiano. Raw cheese is more nutritious than pasteurized cheese. I think it tastes a lot better as well. They also sell Le Gruyere Cheese, which is raw as well.

My exercise plan has been going great. I added 5 minutes to my cardio to compensate for the first 5 minutes of warming up to my desired intensity level on the Stairmaster. So I do a total of 35 minutes of cardio before my weight training. I keep my heart rate at about 130 beats per minute. I’ve also been walking daily in the evening for a few miles while studying my daily stack of flash cards. Also, another thing I do for brain exercise is study Spanish in the morning and the evening on the Duolingo App.

My spine care plan is always necessary for good health and optimal function. Like anything else, consistency is the key. Spine care is just like dental care, you have to do it every day.  

Enjoy your week and stay positive.

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Cardio & Weight training

7:00 am 👉 1 banana

7:30 am 👉 16.9 oz Zico chocolate coconut water, 2 scoops whey protein, 1 scoop collagen powder, 1 scoop wild berry superfood powder, 1 scoop organic cacao powder, 5 grams creatine, 200 g Organic Blueberries, 7 dates, 1000mg Organic Lion’s Mane, 220 mg Magnesium Glycinate, 10,000 iu Vitamin D, and Vitamin K.  

10:00 am 👉 6 pasteurized organic eggs, 2 oz cheese from grass-fed cows, and 1 oz butter

1:00 pm 👉 11 oz grass-fed organic beef, 1 oz butter, and 220 mg Magnesium Glycinate

Macros Breakdown

Calories: 2,250 Protein: 151 grams Carbs: 121 grams Fat: 87 grams   

Chiropractic Lifestyle Food Supplies

Spring Chicken 🤪

Consistent healthy habits are essential to maintain optimal health. Your overall health is an accumulation of your daily habits. Every day you have a choice of what you eat and what activities you choose to do. In retrospect, it’s not that hard to do the right stuff for your health, especially if you make it a daily routine.

I’ve been able to do this for myself and the clients I help for the past decade. I’ve created a daily plan of action to help guide you along the way until you can find the path that leads to optimal health. 

This week I had to tweak my food plan again because I missed eating beef. I was doing good for about 2 weeks, but then I started craving beef and fried chicken. That first bite of beef was amazing and it melted in my mouth. 

My exercise plan is still the same and I work out every day. I’ve also been incorporating daily walks in the evening as well. During my walks, I like to study my flashcards to exercise my brain. I have over 3,000 flashcards that I made from college, and from some other continuing educational certifications that I review every day to keep my brain sharp. I use an app called Anki and it’s so much better than paper flashcards. Each flashcard can hold unlimited information and they're backed up in the cloud.

My spine care plan keeps my spine in alignment and strong. Your spine is the center of all movement and function. If you neglect your spine, the implications lead to dire consequences.

Enjoy your week and enjoy the sunshine!

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Cardio & Weight training

6:30 am 👉 2 bananas

7:30 am 👉 16.9 oz Zico chocolate coconut water, 2 scoops whey protein, 1 scoop collagen powder, 1 scoop wild berry superfood powder, 5 grams creatine, 1000mg Organic Lion’s Mane, 220 mg Magnesium Glycinate, Vitamin D, K, 1 apple, & 7 dates.  

11:00 am 👉 6 free-range eggs, 2 oz cheese, 1 oz butter, 11 oz beef, and 220 mg Magnesium Glycinate

Macros Breakdown

Calories: 2,304 Protein: 164 grams Carbs: 134 grams Fat: 87 grams   

Chiropractic Lifestyle Food Supplies

Your Spine Loves the Sunshine 🌄

Staying healthy and strong is easy when you have a plan of action. The Chiropractic Lifestyle is the key to longevity and optimal health.

Yes, I did it again, I changed up my food plan. I added up all my macros and determined I was overeating protein. I reviewed the relevant studies in the scientific literature and the general consensus is that to maintain and even build lean muscle tissue, a person doesn’t need any more than 1.6 grams of protein per kg of body weight. Since I weigh about 82 kg, I only need 131 grams of protein per day. 

With my current food plan, I’m actually a little over but that’s okay. Several studies have also found that many athletes can still preserve and build muscle with only 1.4 grams of protein per kg. I will stick with this plan for about 12 weeks, and I will keep track of how I feel and perform every week.

For me, to hit all my macros, I had to drop the beef from my diet. Adding beef or chicken was putting way over my requirement. Therefore, I’m going to name this food plan the RED RUM food plan; which stands for rice, eggs, dairy, and the rum of coconut (coconut water).

My exercise plan is still the same and I’m getting stronger with every workout. I like to switch up my exercises every 8 weeks, so my muscles don’t get bored. When I do my weight training, I like to focus on the mind-to-muscle connection. I like to feel the muscle squeeze and fill up with blood. It’s not about how much weight you can lift, it’s all about the quality of each rep. 

Remember, nobody cares about what you are doing in the gym. Nobody is judging you or making fun of you. Everyone is welcome in the gym and you can do any kind of exercise or weight that works for you. Do not be intimidated or scared to go to the gym. It’s a safe place for everyone in any physical condition. Just go work out and focus on yourself, nobody cares what you are doing.

My spine care plan is part of my weekly routine as usual. I do my stretches, mobility work, and core strengthening exercises to maintain spinal alignment, mobility, and strength. Pay attention to your spine. It is a vital part of your overall health. 

Get outside, enjoy the sunshine, and live every day like it’s your last!

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Cardio & Weight training

6:30 am 👉 2 bananas

7:00 am 👉 16.9 oz Zico chocolate coconut water, 2 scoops whey protein, 1 scoop collagen powder, 1 scoop wild berry superfood powder, 5 grams creatine, 1000mg Organic Lion’s Mane, 220 mg Magnesium Glycinate, Vitamin D, & K.  

9:00 am 👉 10 oz Organic Greek Plain Whole Milk Yogurt

11:00 am 👉 6 free-range eggs, 2 oz cheese, 1 oz butter, 1 cup Calrose Rice, and 220 mg Magnesium Glycinate

Macros Breakdown

Calories: 2,290 Carbs: 248 grams Protein: 145 grams Fat: 74 grams   

Chiropractic Lifestyle Food Supplies

Sunny Days Are Here Again 😎

Another month down, and another month sticking to Chiropractic Lifestyle.

It’s easy to stay healthy when you follow a plan that works. Healthy food, regular exercise, and spine care are all you need to maintain optimal function in the body.

This week I decided to switch up the food plan. I changed things up because I wanted to reduce my carbs for a while to see how my body reacts.

My exercise plan is on track. I’m still doing my 30 minutes of cardio on the Stairmaster every day before I do my weight training. Then, I train one muscle per day and it takes my 5 days to train every muscle in my body. This time frame stimulates my muscles at least twice a week. My workouts, including cardio, only take about 1 hour and 15 minutes. This is the key to sustainable weight training. Keep your workouts as simple as possible but don’t sacrifice intensity.

Now that the weather is amazing again, it’s time to go on more hikes and trips to the beach. This is another reason I like to get my workouts and my eating done early, so that I have the whole day to squeeze in other healthy and fun activities.

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Cardio & Weight training

7:00 am 👉 16.9 oz Zico chocolate coconut water, 2 scoops whey protein, 1 scoop collagen powder, 1 scoop wild berry superfood powder, 2 bananas, 5 grams creatine, 1000mg Organic Lion’s Mane, 220 mg Magnesium Glycinate, Vitamin D, & K.  

10:30 am 11 oz beef, 6 free-range eggs, 2 oz cheese, 2 oz butter, and 220 mg Magnesium Glycinate

Macros Breakdown

Calories: 2,063 Protein: 180 grams   Fat: 107 grams   Carbs: 95 grams

Chiropractic Lifestyle Food Supplies

Spring into Action 🏋️

Happy Spring! 

It looks like we are not out of the woods yet. A little more rain is just what we need. Hopefully, the days of being in a drought are long gone.

I didn’t have any changes to the food plan this week. I’m still loving my food and it provides all the nutrition my body needs to recover from workouts and keep my body working the way it’s supposed to work.

I find it interesting that doctors, healthcare professionals, and professional organizations still recommend reducing red meat intake. This perspective conflicts with reality. There have been several studies that have shown there is no association between heart disease and saturated fat. But some people refuse to keep up to date with the latest scientific information.

My daily workout plan is getting done every morning. My body is feeling strong, efficient, and optimal. I’ve been doing cardio every day now for the past several months and recently I picked up the intensity. So now I bust out in a good sweat before I start my weight training. I do the cardio first to get my body warmed up, and if I wait to do it last, then I will probably skip it. I think cardio is the second hardest part of my work. Leg day would have to be the toughest and longest workout.  

I hope you are enjoying your food plan, workouts, and spine care routine. There is nothing to it but to do it!

Semper Fi

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Cardio & Weight training

7:30 am 👉 10 oz Organic Greek Plain Whole Milk Yogurt, 5.5 oz beef, 3 free-range eggs, 2 oz cheese, 1 oz butter, 1/2 cup calrose rice, 1000mg Organic Lion’s Mane, 220 mg Magnesium Glycinate, Vitamin D, & Vitamin K.  

10:30 am 👉 16.9 oz Zico chocolate coconut water, 2 scoops whey protein, 1 scoop collagen powder, 1 scoop wild berry superfood powder, and 5 grams creatine. 

1:30 pm 👉 5.5 oz beef, 3 free-range eggs, 2 oz cheese, 1 oz butter, 1/2 cup calrose rice, and 220 mg Magnesium Glycinate.

Macros Breakdown

Calories: 2,750 Protein: 178 grams   Fat: 107 grams   Carbs: 200 grams

Chiropractic Lifestyle Food Supplies

Spring Has Sprung 🌞

Wow, this year is already flying by! The weather is already starting to feel like spring. I love the transition from winter to spring. I would like to find an area with this type of weather year-round. This is why we pay the weather tax in the Bay Area.

The Chiropractic Lifestyle has been absolutely amazing this week. I’ve been getting up every day and doing my exercises. My exercise plan has been consistent and my muscles feel strong and flexible. I started doing squats again and I’m slowly moving up in weight.

The food plan is awesome. I feel full and satisfied after every meal, and I’m not bored of eating the same thing every day. You don’t have to always eat the same thing but it just makes life easier. I think of my meals as fuel I need to give my body the necessary nutrients it needs to maintain optimal function.

My spine care plan is regular and consistent. My goal is to maintain spinal mobility, alignment, and strength. Spine care is just like my dental care; I do it daily. When you are pro-active with your health you can prevent problems in the future. Everything that you do today, your future self will thank you.

Enjoy these beginning days of spring!

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Cardio & Weight training

7:30 am 👉 10 oz Organic Greek Plain Whole Milk Yogurt, 5.5 oz beef, 3 free-range eggs, 2 oz cheese, 1 oz butter, 1/2 cup organic rice, 1000mg Organic Lion’s Mane, 220 mg Magnesium Glycinate, Vitamin D, & Vitamin K.  

10:30 am 👉 16.9 oz Zico chocolate coconut water, 2 scoops whey protein, 1 scoop collagen powder, 1 scoop wild berry superfood powder, and 5 grams creatine. 

1:30 pm 👉 5.5 oz beef, 3 free-range eggs, 2 oz cheese, 1 oz butter, 1/2 cup organic rice, and 220 mg Magnesium Glycinate.

Macros Breakdown

Calories: 2,750 Protein: 178 grams   Fat: 107 grams   Carbs: 200 grams

Chiropractic Lifestyle Food Supplies

Sustainability 🌺

The sun is shining, the flowers are blooming, and the days are getting longer. This is my favorite time of the year. I love the transition from winter to spring. I only wish the government stopped changing the clocks. The time change definitely affects my sleep schedule. Ironically, they already passed a law rejecting daylight savings time in California but we are yet to experience a cancellation. I believe the bill is held up in the House of Representatives.

I had a wonderful week living and teaching the Chiropractic Lifestyle. The food plan is super easy to follow and I always feel satisfied after every meal. My food plan is especially delicious. I look forward to breakfast every day. I admit that it’s tough only eating half of my morning meal because I still feel like I can eat the whole thing. But I find I should save half for my early afternoon meal. This way I have something to look forward to. I feel bad for people on diets where they don’t like their food at all and they literally have to force themselves to eat it. I think that if you don’t like your food plan choices then change the food plan. You have to eat what works for you, otherwise it’s not sustainable.

Sustainability is a principle that applies to all aspects of the Chiropractic Lifestyle. Your exercise routine should not be enjoyable but it should also not be unbearable. If anyone tells you that exercise is fun, then they are doing it wrong. Exercise is a controlled stress to the body and the body responds by getting stronger. Therefore, you have to be subjected to some discomfort. If you are torturing yourself then that’s not sustainable. You have to push yourself but not over the edge.

Spine care sustainability is just another habit you have to get used to doing. Most people neglect their spine care and only think about their spine if they start having neck or back pain. This is like only brushing and flossing your teeth when your teeth start to hurt. Spine care is super simple. You simply have to keep your spine mobile, aligned, and strong.

Healthy habits last a lifetime. Our habits will dictate the quality of our lives. Sustainable healthy activities are imperative for your optimal functional capacity. Don’t get lazy with your health. Follow the plan and you will thrive.

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Cardio & Weight training

7:30 am 👉 10 oz Organic Greek Plain Whole Milk Yogurt, 5.5 oz beef, 3 free-range eggs, 2 oz cheese, 1 oz butter, 1/2 cup organic rice, 1000mg Organic Lion’s Mane, 220 mg Magnesium Glycinate, Vitamin D, & Vitamin K.  

10:30 am 👉 16.9 oz coconut water, 2 scoops whey protein, 2 scoops collagen powder, 1 orange, 1 scoop wild berry superfood powder, and 5 grams creatine. 

1:30 pm 👉 5.5 oz beef, 3 free-range eggs, 2 oz cheese, 1 oz butter, 1/2 cup organic rice, and 220 mg Magnesium Glycinate.

Macros Breakdown

Calories: 2,750 Protein: 178 grams   Fat: 107 grams   Carbs: 200 grams

Chiropractic Lifestyle Food Supplies

Time Keeps on Ticking ⏳

Another year has gone by for the Chiropractic Lifestyle. It’s been 11 years since I started writing this blog. I love helping people with the Chiropractic Lifestyle. 

I’m inspired by the results that I see and the lives I have changed. Health is your greatest asset and the Chiropractic Lifestyle is the key to restoring and maintaining health.

The foundation of health is a healthy spine. Your spine must stay in alignment, mobile, and strong. You have to protect your spinal alignment with exercise. Strong muscles will hold your spine in alignment and increase your functional capacity. 

The last crucial element you need is proper nutrition and food planning to ensure you will have the fuel your body needs to maintain optimal function.

These 3 core elements of the Chiropractic Lifestyle have proven to be the secrets to health and longevity. 

To demonstrate this, I have sacrificed my time and eating habits to teach, motivate, and train people to adopt this lifestyle. 

If I can do this, anyone can do this.

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Cardio & Weight training

7:30 am 👉 10 oz Organic Greek Plain Whole Milk Yogurt, 6 oz beef, 3 free-range eggs, 2 oz cheese, 1 oz butter, 1/2 cup organic rice, 1000mg Organic Lion’s Mane, 220 mg Magnesium Glycinate, Vitamin D, & Vitamin K.  

10:30 am 👉 16.9 oz coconut water, 2 scoops whey protein, 2 scoops collagen powder, 1 orange, 1 scoop wild berry superfood powder, and 5 grams creatine. 

1:30 pm 👉 6 oz beef, 3 free-range eggs, 2 oz cheese, 1 oz butter, 1/2 cup organic rice, and 220 mg Magnesium Glycinate.

Macros Breakdown

Calories: 2,800 Protein: 178 grams   Fat: 118 grams   Carbs: 200 grams

Chiropractic Lifestyle Food Supplies 

Baton Down the Hatches ☔

It’s raining, it’s pouring, and the old man is snoring. Wow, what a storm! All this rain is bittersweet because we need it, but not all at once. I feel bad for all the areas that were flooded. Water damage can be devastating.

Here we are already in February. How is everyone doing with their goals so far? I know at the gym, I’m actually seeing a few new faces. I hope they can keep it up!

I’ve been sticking like crazy glue to my Chiropractic Lifestyle. My workouts are consistent every morning and I’m maintaining my lean muscle, mobility, and flexibility.

My food plan is solid and super easy to follow. Even though I stop eating at around 1:30 pm, I’m never hungry at night. Ever since I increased my carbs, I haven't noticed any increase in fat deposition. My muscles actually feel better with more carbohydrates and they appear fuller and thicker. When I was just doing protein and fat, I always felt flat and skinny. I think I like feeling thicker and fuller.

My spine care is on track because I have to take care of my back. Your spine is the center of all movement and function in your body. You need to keep your spine in alignment, mobile, and strong.

I hope everyone gets to watch the Super Bowl this weekend. I would like to see the 49ers win, but they better bring their A-game if they want to beat KC. The 9ers have barely won their last two games, so this Superbowl should be interesting. I’m actually more interested in seeing how many people wasted $9,200 on nose bleeder seats 😂

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Cardio & Weight training

7:30 am 👉 10 oz Organic Greek Plain Whole Milk Yogurt, 6 oz beef, 3 free-range eggs, 2 oz cheese, 1 oz butter, 1/2 cup organic rice, 1000mg Organic Lion’s Mane, 220 mg Magnesium Glycinate, Vitamin D, & Vitamin K.  

10:30 am 👉 16.9 oz coconut water, 2 scoops whey protein, 2 scoops collagen powder, 1 orange, 1 scoop wild berry superfood powder, and 5 grams creatine. 

1:30 pm 👉 6 oz beef, 3 free-range eggs, 2 oz cheese, 1 oz butter, 1/2 cup organic rice, and 220 mg Magnesium Glycinate.

Macros Breakdown

Calories: 2,800 Protein: 178 grams   Fat: 118 grams   Carbs: 200 grams

Chiropractic Lifestyle Food Supplies 

Healthy Routines 🤓

Day in and day out, this is what health is all about! You must stick to a daily routine that supports and sustains your health. Health is an accumulation of habits that are done on a consistent basis. When you have a plan of action for health, consistency is key.

I make the process easy for you by leading you by example and demonstrating how to live a life that is healthy and sustainable. This is called The Chiropractic Lifestyle.

The foundation of health is a healthy spine. Your spine must stay in alignment for normal function in your body. Your spine surrounds and protects your nervous system. The nervous system controls every organ, muscle, and gland. However, the nervous system is sensitive to pressure. You may have experienced this when hitting your “funny bone”. The funny bone is actually the ulnar nerve that is exposed in the elbow. When nerves get pinched it hurts. When nerves experience pressure it decreases nerve flow to all your vital organs. This can lead to weakness in your body which can lead to dysfunction.

The nervous system is most susceptible to pressure as it exits the spine. If your spine is stiff, rigid, or out of alignment, this can place abnormal pressure on your nerves.

Besides healthy nerve flow, your body also needs healthy food. I have created an outline for healthy eating that provides all the nutrition your body needs and keeps your body lean and strong.

When your body has normal power from the brain and all the nutrition it needs to function normally, you then need to move your body to keep your muscles, joints, and cardiovascular system healthy.

These 3 principles of the Chiropractic Lifestyle will allow you to achieve and maintain optimal health.

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Cardio & Weight training

7:30 am 👉 10 oz Organic Greek Plain Whole Milk Yogurt, 6 oz beef, 3 free-range eggs, 2 oz cheese, 1 oz butter, 1/2 cup organic rice, 1000mg Organic Lion’s Mane, 220 mg Magnesium Glycinate, Vitamin D, & Vitamin K.  

10:30 am 👉 16.9 oz coconut water, 2 scoops whey protein, 2 scoops collagen powder, 1 orange, 1 scoop wild berry superfood powder, and 5 grams creatine. 

1:30 pm 👉 6 oz beef, 3 free-range eggs, 2 oz cheese, 1 oz butter, 1/2 cup organic rice, and 220 mg Magnesium Glycinate.

Macros Breakdown

Calories: 2,800 Protein: 178 grams   Fat: 118 grams   Carbs: 200 grams

Chiropractic Lifestyle Food Supplies 

The Few The Proud 😉

The gym is already starting to thin out! I’m happy for all the people who want to get healthy for 2024, but I knew it would be short-lived. This is good news for me because one of the reasons I love working out early in the morning is so that I don’t have to stand in line for the gym equipment I want to use. 

When all these new people showed up on the 1^st, they were hogging up all the machines I like and staring at their phones. People need to be more cognizant and respectful of other people and not spend excessive time on a machine. We all have limited time to work out in the morning and we don’t have time to wait for someone to update their Facebook status. I think some people just like to brag to their friends that they are at the gym working out finally.

This week went really well for me. I’m still enjoying my food plan and I really like splitting up my big morning meal into two meals. My workouts have been consistent and I’m feeling stronger and more flexible. My spine has been feeling great. I continue to do activities that maintain spinal mobility, alignment, strength, and stability.

There are a lot of people with strong muscles but they still have back pain. The key is spinal stability. This is when you train your core musculature. The core muscles are not your abs. The core muscles are the small spinal stabilizers that surround and protect your spine. Your core muscles engage when the bigger muscles move you around.

If your core muscles are weak then your spine may shift out of alignment when you do something simple like pick an object up off the ground. When this happens pain ensues. 

I think a lot of people confuse their core with strong abs. Yes, it’s important to have a strong midsection but the emphasis should be on the transverse abdominis. This muscle wraps around your waist like a belt. To engage your TVA, you must suck in your stomach, especially before you try to lift something.

Keep pushing towards your goals this year and never give up!

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Cardio & Weight training

8 am 👉 10 oz Organic Greek Plain Whole Milk Yogurt, 6 oz beef, 3 free-range eggs, 2 oz cheese, 1 oz butter, 1/2 cup organic rice, 1000mg Organic Lion’s Mane, Vitamin D, & Vitamin K.  

11am 👉 6 oz beef, 3 free-range eggs, 2 oz cheese, 1 oz butter, 1/2 cup organic rice, and 220 mg Magnesium Glycinate.

2 pm 👉 16.9 oz coconut water, 2 scoops whey protein, 2 scoops collagen powder, 1 scoop wild berry superfood powder, 5 grams creatine, 220 mg Magnesium Glycinate. 

Macros Breakdown

Calories: 2,769 Protein: 178 grams   Fat: 118 grams   Carbs: 191 grams

Chiropractic Lifestyle Food Supplies