Happy Spring 🌞

Spring has sprung!

The weather is finally getting warmer, and it’s time to get outside. This is the perfect weather for hiking. Hiking is a great way to get in your exercise and get away from the concrete jungle. Being out in nature helps rejuvenate your body and mind.

The Chiropractic Lifestyle food plan is going fantastic. I’m staying consistent and maintaining my health. I think the cross-rib beef is the most delicious cut, and it cooks fast. I cut up the beef into bite-sized pieces with my beef scissors, and I cook each side for one minute and thirty seconds. The meat comes out perfectly tender.

My exercise plan is still going strong. I can’t believe I’ve been weight training for over 42 years. Ironically, I’m stronger in my gym lifts than when I was 25. At this point in my life, I’m maintaining my strength and preventing muscle atrophy.

Spine care is essential to maintaining optimal function as I age. All movement in the body depends on a mobile and flexible spine. When your spine stops moving, you can not function normally, and you have limitations in your ability to perform daily activities and hobbies. Functional limitations are the number one reason people end up in the hospital for the last six months of their lives.

Enjoy the sunshine!

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Weight training

7:00 am 👉 7 oz Beef, 6 pasture-raised organic eggs, 1 tbs grass-fed butter, sea salt, cayenne pepper, hot sauce, 220 mg Magnesium Glycinate, 10,000 iu Vitamin D, and Vitamin K.

11:00 am 👉 8 oz pomegranate juice, 33 grams whey protein, 1 scoop wild berry superfood powder, 5 grams creatine, 12 oz organic mixed berries, 1 organic banana, and 220 mg Magnesium Glycinate. 

2:00 pm 👉 7 oz Beef and 6 organic dried figs

Macros Breakdown

Calories: 2,440 Protein: 182 grams Carbs: 203 grams Fat: 100 grams

Happy 2025 🤯

Happy New Year! 

This will be a fantastic year filled with health and success for you. Now is the time to write out this year’s goals. At the top of your list, you should prioritize your health. Your health is the foundation for everything you do in life.

My food plan is going great! I haven’t made any significant changes, except that I changed the order of my meals. Now, I shake between my morning and afternoon meals. 

The exercise routine is incredible. I have been working out in the afternoons now, but I will switch back to the mornings. I do this every so often, but then I realize that working out in the morning is a lot better because it’s done and out of the way, and I can spend time doing other things in the afternoon.

Spine care is mandatory to maintain optimal function as I age. All movement in the body depends upon a mobile and stable spine. Postural or core exercises help create and sustain spinal stabilization.

I hope you have a fabulous week!

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Weight training

7:00 am 👉 1 organic banana, 7 oz Beef, 6 pasture-raised organic eggs, 1 tbs grass-fed butter, sea salt, cayenne pepper, hot sauce, 220 mg Magnesium Glycinate, 10,000 iu Vitamin D, and Vitamin K.

11:00 am 👉 16.9 oz Organic coconut water, 33 grams whey protein, 1 scoop collagen powder, 1 scoop wild berry superfood powder, 1 scoop organic cacao powder, 5 grams creatine, 2 Kiwis, 340 g Organic Blueberries, and 220 mg Magnesium Glycinate. 

2:00 pm 👉 7 oz Beef 

Macros Breakdown

Calories: 2,440 Protein: 182 grams Carbs: 203 grams Fat: 100 grams

Happy Thanksgiving 🦃🍗🥧

How are you surviving the holidays? 

Sticking to a food plan is difficult when you're subjected to lots of parties and good food.

The key to survival is moderation. Don’t deprive yourself of participating in the holiday fun. You can still enjoy the delicious delicacies but don’t overdo it and restrict yourself to only once a week. This strategy has worked for me, and I think of it as a "cheat day" or "cheat weekend."

If you are still concerned about adding additional body fat, you can compensate by doing an hour of vigorous activity the next day. If you dove off the deep end, you may have to do several “cardio” days.

Unfortunately, your muscles aren’t so forgiving. They require constant and consistent attention. Otherwise, your muscles will get weak and atrophy. Muscles are vital for maintaining optimal functional capacity and a healthy metabolism as you age. You should do whatever is necessary to keep your muscles.

I prioritize my exercise by doing it every day at 5 a.m. This way, I get it done immediately, and there are no excuses.

Your spine is another part of your body that needs daily attention. You must stretch and mobilize your spine and your body every day.

I hope you have all your Christmas shopping done because you are running out of time.

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Weight training

7:00 am 👉 1 organic banana, 7 oz Beef, 6 pasture-raised organic eggs, 1 tbs grass-fed butter, sea salt, cayenne pepper, hot sauce, 220 mg Magnesium Glycinate, 10,000 iu Vitamin D, and Vitamin K.

11:00 am 👉 7 oz Beef and 340 g Organic Blueberries.

2:00 pm 👉 16.9 oz Organic coconut water, 33 grams whey protein, 1 scoop collagen powder, 1 scoop wild berry superfood powder, 1 scoop organic cacao powder, 5 grams creatine, 2 Kiwis, and 220 mg Magnesium Glycinate.

Macros Breakdown

Calories: 2,440 Protein: 182 grams Carbs: 203 grams Fat: 100 grams

The Great Pumpkin 🎃

Staying healthy and living the dream! 

Life is precious, and we experience it through our bodies. If you want a healthy body, you must eat right, stay active, exercise, and align your spine. This is the foundation of the Chiropractic Lifestyle.

The food plan I created is still working great for me. My food satisfies my energy requirements and doesn’t lead to fat accumulation. You must find a food plan that will suit your schedule and lifestyle. I provide a blueprint, which you can customize to work for you. I obviously eat the same thing every day. Some people can’t handle that, so you can easily accommodate your preferences. I also prefer eating my food in the first half of the day. Other people might like to switch their eating to the last half. The key is trial and error and personal customization.

My exercise plan works great for me and my goals at this time in my life. I’ve been exercising for 42 years, so I have experienced all sorts of variations in my training routine. However, as I age, the variability in my workouts will continue to evolve and adapt to my current situation.

Spine care is straightforward and very easy to do. Unfortunately, most people don’t want or don’t care about this part. Most people only care about their neck and back when it hurts. Then, they want a magical quick-fix solution to eliminate their pain. Like I always say, you must treat your spine like your teeth. Your spine requires daily maintenance. You must keep your spine mobile, in alignment, and strong. If you don’t, you will not achieve optimal function and suffer the consequences.

I hope everyone enjoys their Halloween. Please don’t drink and drive.

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Weight training

7:30 am 👉 340 g Organic Blueberries, 2 Kiwis, 1 organic banana, 16.9 oz Organic coconut water, 2 scoops whey protein, 1 scoop collagen powder, 1 scoop wild berry superfood powder, 1 scoop organic cacao powder, 5 grams creatine, and 6 grams BCAA, 2 oz raw grass-fed cheese, 220 mg Magnesium Glycinate, 10,000 iu Vitamin D, and Vitamin K.

10:30 am 👉 6 pasture-raised organic eggs, 1 tbs grass-fed butter and sea salt.

1:30 pm 👉 15 oz Beef, sea salt, cayenne pepper, hot sauce, and 220 mg Magnesium Glycinate.

Macros Breakdown

Calories: 2,157 Protein: 186 grams Carbs: 99 grams Fat: 113 grams

Happy Fall 🍂

Fall has finally arrived. Summer seemed like it went by fast.

I’ve been following the food plan, and I’m loving every minute of it. I realized now that I only need to cook my beef for 1.5 minutes on each side when I cut it into bite-sized pieces. The meat comes out juicy and tender.

My daily exercise plan is going better than ever. I’m getting stronger in every muscle group and staying consistent. I’ve been thinking of adding 20 minutes of cardio to the routine, but only for five days out of the week.

My spine care is regular and mandatory. Your spine is your lifeline. The key is keeping it aligned for optimal nerve function. Your nervous system controls your entire body and is very sensitive to pressure. If your spine pulls out of alignment, this places abnormal pressure on your nervous system, affecting your body's functions.

Now is the time to figure out your Halloween costume. Get your outfit now before the rush!

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Weight training

7:30 am 👉 225 g Organic Assorted Berries, 2 Kiwis, 2 organic bananas, 16.9 oz Organic coconut water, 2 scoops whey protein, 1 scoop collagen powder, 1 scoop wild berry superfood powder, 1 scoop organic cacao powder, 5 grams creatine, and 6 grams BCAA, 2 oz raw grass-fed cheese, 220 mg Magnesium Glycinate, 10,000 iu Vitamin D, and Vitamin K.

10:30 am 👉 6 pasture-raised organic eggs, 1 tbs grass-fed butter and sea salt.

1:30 pm 👉 14 oz Beef, sea salt, cayenne pepper, hot sauce, and 220 mg Magnesium Glycinate.

Macros Breakdown

Calories: 2,136 Protein: 178 grams Carbs: 242 grams Fat: 107 grams    

Living the Dream 🍄

Wow, this month flew by! I'm sad to see summer go, but I don't mind cooler weather. Summer is going out with a bang and with a little heat wave.

The food plan is going as planned. I'm still doing the cross-rib beef, and it's super delicious and tender. I realized I only need to cook the meat for 2 minutes at about 325° F. This is fast and convenient cooking. 

I removed the almonds from the food plan because of the high oxalate content. I have eaten almonds for years with no problems, but oxalates can be an issue for developing kidney stones.

I'm still working out in the gym every morning. It feels so good to get my workouts done early in the morning, and it makes you feel like you've already accomplished a significant task for the day.

Every day, I practice regular spine care, which helps me maintain optimal function in my body. It should be a regular part of your health routine, just like dental care. Could you imagine not brushing and flossing your teeth? This is how you should think about your spine care.

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Weight training

7:30 am 👉 225 g Organic Assorted Berries, 2 Kiwis, 2 organic bananas, 4 organic figs, 6 pasture-raised organic eggs, 2 tbs grass-fed butter, sea salt, 2 oz raw grass-fed cheese, 220 mg Magnesium Glycinate, 10,000 iu Vitamin D, and Vitamin K.

10:00 am 👉 16.9 oz Organic coconut water, 2 scoops whey protein, 1 scoop collagen powder, 1 scoop wild berry superfood powder, 1 scoop organic cacao powder, 5 grams creatine, and 6 grams BCAA.

1:30 pm 👉 14 oz Beef, sea salt, cayenne pepper, hot sauce, and 220 mg Magnesium Glycinate.

Macros Breakdown

Calories: 2,136 Protein: 178 grams Carbs: 242 grams Fat: 107 grams    

Hot August Nights 🌛

The last days of summer are here. The kids are going back to school and before you know it, the holidays with be in full gear. But don’t despair, there are plenty of sunny days left to enjoy. Last year summer lasted until about mid-October, so we’ll see how it goes this year. 

My food plan is on point. I recently switched over to beef. I love the flavor of beef and it’s so easy to prepare. I’ve been buying some cross rib beef and it’s so tender and juicy. I use meat shears and I cut the beef into bite-sized chunks. This way I only have to grill for about 2-3 minutes on each side and it comes out perfect. I use an electric grill at 375°. 

My workout plan is going strong. It’s mind-blowing that I’ve been exercising now for almost 42 years! The best years of my training were from about the age of 24 onward. Before that time, I was working out but I wasn’t doing it right and I had a lot of gaps due to being in the military. Sometimes I wouldn’t have access to weights for 3 to 4 months. However, we would improvise and do bodyweight exercises. Where’s there a will, there’s a way. 

My spine care is regular and consistent. I’m keeping my spine flexible, mobile, and in alignment. The spine is the root of all movement. When your spine becomes arthritic and fuses together, it's very difficult to move around and function normally. As I age, I want to maximize my functional capacity. This is why I practice regular spine care. Pain will come and go, but optimal function should last a lifetime. 

Enjoy your weekend and go on a hike! You can try Villa Montalvo in Saratoga. It’s a beautiful hike in the woods and it’s not too strenuous. 

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Weight training

7:30 am 👉 225 g Organic Assorted Berries, 2 Kiwis, 2 organic bananas, 4 organic figs, 6 pasture-raised organic eggs, 2 tbs grass-fed butter, sea salt, 2 oz raw grass-fed cheese, 220 mg Magnesium Glycinate, 10,000 iu Vitamin D, and Vitamin K.

10:00 am 👉 16.9 oz Organic coconut water, 2 scoops whey protein, 1 scoop collagen powder, 1 scoop wild berry superfood powder, 1 scoop organic cacao powder, 5 grams creatine, 6 grams BCAA, and 1 oz almonds.

1:30 pm 👉 14 oz Beef, sea salt, cayenne pepper, hot sauce, and 220 mg Magnesium Glycinate.

Macros Breakdown

Calories: 2,316 Protein: 187 grams Carbs: 242 grams Fat: 107 grams    

The Healthy Way Every Day 🤠

Day in and day out, that’s what health is all about. When you live that Chiropractic Lifestyle you lock in on a routine and stick with the program for optimal function and longevity. The most important asset you have is your health. You must prioritize healthy eating, exercise, and spine care daily. Ultimately, you are the one who is responsible for keeping your body and mind healthy. There are no shortcuts, but I help you make staying healthy easy by giving you a plan.

The food plan is super easy. You can stick to your plan anywhere you go. All you have to remember is to only eat meat, dairy, eggs, and fruit. Super simple. If you are at a restaurant, just look for these items. Also, beware of sugary sauces and food that is cooked in seed oils. This is why I don’t like going out to eat because it’s so hard to control what is put into your food.

You can also exercise anywhere and anytime. You don’t need gym equipment to do strengthening exercises. You can do push-ups, pull-ups, burpees, squats, lunges, and so much more. You just have to be creative when you don’t have the luxury of having a gym. The key is to keep moving your body every day in some way.

For spine care, if you don’t have access to a foam roller, you can hang from a bar or limb of a tree to traction your spine and decompress the stress. Fortunately, there are chiropractors everywhere, and if you are on vacation somewhere, you can drop in and get a quick adjustment.

So, there are no excuses for neglecting your health. Keep your body in line and you’ll be fine.

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Weight training

7:30 am 👉 450 g Organic Assorted Berries, 2 Kiwis, 1-2 organic bananas, 16.9 oz Organic coconut water, 2 scoops whey protein, 1 scoop collagen powder, 1 scoop wild berry superfood powder, 1 scoop organic cocoa powder, 5 grams creatine, 6 grams BCAA, 2 oz raw grass-fed cheese, 220 mg Magnesium Glycinate, 10,000 iu Vitamin D, and Vitamin K.

10:00 am 👉 6 pasture-raised organic eggs, 2 tbs grass-fed butter and sea salt.    

1:30 pm 👉 14 oz Beef, 1 Avocado, sea salt, cayenne pepper, hot sauce, and 220 mg Magnesium Glycinate.

Macros Breakdown

Calories: 2,316 Protein: 187 grams Carbs: 242 grams Fat: 107 grams    

Lifelong Habits 🥩🧀🍓🥝🍌💪

Staying healthy is a daily responsibility. You have to develop and maintain healthy habits consistently if you want to stay healthy. These days you hear so many strategies and it can be difficult to figure out which healthy routine is best for you. I’ve experimented with all sorts of different diets and lifestyles to experience what worked best for me. When I finally found the lifestyle that worked, I started teaching it to my patients and named it the Chiropractic Lifestyle.

The first principle of the Chiropractic Lifestyle is health food planning. I have found that my body functions the best with a high protein, moderate fat, and low carbohydrate food plan. I create my macros based on my BMR, activity demands, and body composition goals. When I’m trying to lean down, I drop my carbs to really low levels. However, I keep my protein and fats at the same level.

I find the easiest way to food plan is to eat the same thing every day. The food plan I outline here on my blog is what I eat every day. It’s too burdensome for me to constantly change my food every day. I may stick with a food plan for several weeks at a time. Usually, the only thing I end up changing is the primary protein source. This week I’m doing beef but several weeks ago I was doing chicken.

I’ve been keeping my carbs low because it helps me stay lean. I have found with old age; my metabolism is a lot different than when I was in my 20s and I have to be strict with my carbohydrate consumption to avoid fat deposition.

The second principle is exercise. Our bodies are made to move. If you don’t move it, you lose it. You have to find a way to keep your body stimulated by subjecting it to resistance daily. I  like to split up my body parts that I exercise on different days. Currently, I’m training chest and triceps together, then the following day, back and biceps, and the last day legs and shoulders. I then repeat this sequence.

Last but not least is the most important principle of the Chiropractic Lifestyle which is spine care. The vast majority of people have no idea what it is. If you ask the medical profession they will tell you it’s managing spine pain with drugs and surgery. Chiropractic spine care is taking care of the spine by maintaining spinal mobility, alignment, and spinal stabilization. These three elements of Chiropractic Spine Care will help a person suffering from spine pain and it will help a person keep their spine healthy.

With spine care, you have to be proactive and take action regardless of how you feel. Don’t wait for pain before you take action. The daily stress of life is accumulative and can pull your spine out of alignment which will affect function in your body.

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Weight training

7:30 am 👉 225 g Organic Assorted Berries, 2 Kiwis, 3 Organic Figs, 1 organic banana, 16.9 oz Organic coconut water, 2 scoops whey protein, 1 scoop collagen powder, 1 scoop wild berry superfood powder, 1 scoop organic cocoa powder, 5 grams creatine, 6 grams BCAA, 220 mg Magnesium Glycinate, 10,000 iu Vitamin D, and Vitamin K.

10:00 am 👉 6 pasture-raised organic eggs, 2 tbs grass-fed butter, 2-3 oz raw cheese from grass-fed cows, and sea salt.    

1:30 pm 👉 14 oz Beef, 1 Avocado, sea salt, cayenne pepper, hot sauce, and 220 mg Magnesium Glycinate.

Macros Breakdown

Calories: 2,316 Protein: 187 grams Carbs: 242 grams Fat: 107 grams    

Happy 4th of July 🧨

Hello Summer! Just like last year, this summer is bringing the heat 🔥🔥

Thank goodness for air conditioning. At least we don’t have the humidity like the mid-west and the East Coast. I think we have the best weather here in the Bay Area which is better than almost anywhere else in the world. I guess that’s why we all pay the weather tax. 

The food plan is going better than ever. I’m sticking with the fruit, dairy, and meat plan. I really enjoy my fresh fruit in the morning. My last two meals are primarily protein and fat. I do have an avocado with my last meal, but even though it’s classified as a fruit, it just seems a bit different. I douse my avocado in hot sauce, salt, and cayenne pepper.  

My workouts are going great. I’ve been thinking about going back to chest/tris, back/bis, shoulders, legs, then repeat. I’ve been doing: chest, back, arms, shoulders, and legs. If I change, I would be decreasing my rest interval by 24 hours. So instead of 4 days of rest between exercise groups, it would only be 3 days of rest. I have responded well to this routine in the past. It would actually be nice to do back and chest together and super set exercises but sometimes people at the gym take your equipment when you walk away. If I had a workout partner then this would work better because my partner can be doing a chest exercise and I would be doing a back exercise, and then we switch.

Spine care is a regular practice just like brushing and flossing your teeth. You don’t have to do it, but if you don’t, your spine will degenerate faster and affect how your body works. This isn’t a belief system it’s a fact.

I hope you have a happy 4^th of July.

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Cardio & Weight training

7:30 am 👉 230 g Organic Assorted Berries, 2 Kiwis, 3 Organic Figs, 1 organic banana, 16.9 oz Organic coconut water, 2 scoops whey protein, 1 scoop collagen powder, 1 scoop wild berry superfood powder, 1 scoop organic cocoa powder, 5 grams creatine, 6 grams BCAA, 220 mg Magnesium Glycinate, 10,000 iu Vitamin D, and Vitamin K.

10:00 am 👉 6 pasture-raised organic eggs, 2 tbs grass-fed butter, 2-3 oz raw cheese from grass-fed cows, and sea salt.    

1:30 pm 👉 12-14 oz Chicken, 1 Avocado, sea salt, cayenne pepper, hot sauce, and 220 mg Magnesium Glycinate.

Macros Breakdown

Calories: 2,316 Protein: 167 grams Carbs: 242 grams Fat: 107 grams   

Here Comes Summer 🏄

Living, breathing, and experiencing the Chiropractic Lifestyle is the best way to get healthy and stay healthy. All you have to do is eat a healthy diet, get your daily exercise, and practice regular spine care.

The food plan for me has been going great. I’m so happy that Costco has everything I need to fuel my body with healthy nutrition. However, I do go to other stores to get my avocados and kiwis.

The workout plan is consistent and I’m only doing cardio Monday through Friday. I’m already super lean and muscular, so I figure 5 days a week at 40 minutes of cardio is plenty to keep my cardiovascular system healthy. I’ve also been going on regular walks in the evenings. On the weekends, I like to go on a hike, surf, or do some bike riding. The key is to stay active and not sit in front of the TV all day.

If you want to maintain optimal function and mobility as you age. You have to practice regular spine care. Remember how easy spine care is; you have to maintain mobility, alignment, and spinal stabilization. 

Don’t wait for symptoms before you take action. That would be like waiting for your teeth to hurt before you start brushing and flossing. There are certain things you must do regularly for the rest of your life if you want to maintain optimal function. Functional limitations are the number one reason why people end up in the hospital for the last 6 months of their life. Don’t be a burden to your family or the health care system. 

Stay active and take care of yourself.

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 40 minutes of Cardio & 1 hour Weight training

7:30 am 👉 6 pasture-raised organic eggs, 3 oz raw cheese from grass-fed cows, sea salt, 460 g Organic Assorted Berries, 2 Kiwis, 3 Organic Figs, 1 organic banana, 220 mg Magnesium Glycinate, 10,000 iu Vitamin D, and Vitamin K.  

12:30 pm 👉 11 oz Grass-fed beef, 1 Avocado, sea salt, and 220 mg Magnesium Glycinate

3:00 pm 👉 16.9 oz Organic coconut water, 2 scoops whey protein, 1 scoop collagen powder, 1 scoop wild berry superfood powder, 1 scoop organic cocoa powder, 5 grams creatine, and 6 grams BCAA.

Macros Breakdown

Calories: 2,446 Protein: 179 grams Carbs: 242 grams Fat: 107 grams   

Chiropractic Lifestyle Food Supplies