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 

Feel the Heat 🔥

Summer is finally kicking in! It’s time for beaches, BBQs, and great adventures outdoors.

I’ve been having a great time living the Chiropractic Lifestyle. My food plan is rocking and I’m loving every bit of it. 

Starting off my day with lots of fruit is so delicious and replenishes the glycogen levels in my muscles after a hard workout. I’m also digging shopping at Costco. They have some amazing prices on organic food. I think next week I’m going to switch back to grass-fed burgers. 

I have been getting my avocados at Foodmaxx because they have better prices there. Avocados also don’t need to be organic because they have thick skin, so the pesticides can’t soak through. The same is true with Kiwis and I get those at Safeway or Spouts.

I’ve been doing one fast day per week on Fridays. So Fridays are fast days and I only drink water on those days. Back when I did fasting when I was drinking coffee, fasting was rough, because I would get a major headache due to no coffee that day. But I’m glad I quit drinking coffee last August, and I can’t believe that I don’t even miss it.

My workouts are consistent and regular. I’ve been getting stronger again on my squats and I’m hitting the weight that I used to do before blowing out my hamstrings and abductors several times. My body is just as strong as when I was 25 years old and I’m a lot leaner now as well compared to my 20s and especially my 30s. I’m lean like I was when I was a teenager but I have 25lbs more muscle.

I’m keeping my spine healthy by maintaining spinal mobility, flexibility, and strength. When you keep your spine in alignment, everything in your body just works better.

Don’t forget to stay hydrated in this heat. I think we are having a heat wave this weekend. 

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Cardio & Weight training

6:30 am 👉 1 Organic banana

7:30 am 👉 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, 1 Tbsp raw organic honey, 5 grams creatine, 200 g Organic Assorted Berries, 2 Kiwis, 3 Organic Figs, 1000mg Organic Lion’s Mane, 6 grams BCAA, 220 mg Magnesium Glycinate, 10,000 iu Vitamin D, and Vitamin K.  

10:30 am 👉 6 pasture-raised organic eggs, 2 oz raw cheese from grass-fed cows, and sea salt.

1:30 pm 👉 14 oz chicken thighs, 1 Avocado, sea salt, and 220 mg Magnesium Glycinate

3:30 pm 👉 WaterLoo Sparkling Water

Macros Breakdown

Calories: 2,537 Protein: 174 grams Carbs: 242 grams Fat: 97 grams   

Chiropractic Lifestyle Food Supplies

Happy Mother's Day 💐🌹🌺

Wow, what a nice weekend! 🌞🥰

You couldn’t ask for a better Mother’s Day. The sun was shining and people were loving life with their families. For me, it’s a day of mourning because my mother died on Mother’s Day. This is why you have to appreciate and love your family. Every day you have with your loved ones is a gift and you must cherish every moment.

I switched up the food plan a little. Now I’m doing chicken thighs. I forget how much I love chicken thighs. I prefer thighs over breasts because thighs aren’t so dried out. I also added Kiwis and deleted the dates for now. I added some organic cocoa powder to my shakes because I read some research that showed that after ingestion of cocoa powder, it can double the number of stem cells in your bloodstream at any time. This can promote tissue regeneration and improve overall cellular health.

The daily workouts are consistent and going well. I increased my cardio time again, so I’m doing 40 minutes daily on the Stairmaster before I start my weight training. I get a really good sweat going and I keep the intensity high enough so my heart rate stays between 130 to 140 beats per minute. 

My legs have been getting stronger lately and I’m going up in weight in my squats. I’ve been apprehensive about increasing my squats' weight because of some previous leg muscle tears. But, I think it may have been due to my high coffee consumption. This is just a theory, however, I did discover that the caffeine in coffee leaches magnesium and calcium from your bones and muscles. It also keeps cortisol levels at a high level all the time. If you remember, I was drinking a pot of coffee every day which was probably putting me at about 1,140 mg of caffeine. I quit coffee in August of 2023 and I definitely feel a difference. I was a daily coffee addict for over 30 years.

I’m keeping up with the last and the most important part of the Chiropractic Lifestyle which is spine care. I’m keeping my spine in alignment, mobile, and strong. A good way to see how healthy your spine is, without getting X-rays, is to assess your posture. If your ear is not in alignment with the center of your shoulder you suffer from poor forward head posture. To feel normal posture, stand up against a door, pull your shoulder blades together, and tuck your chin in. You should feel your head, shoulders, butt, and heels all touching the door. Then, try holding this position, step away from the door, and walk around. If this feels funny, then you have a lot of work to do to correct your posture.  

Enjoy your week and be kind to people.

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

5:00 am 👉 Cardio & Weight training

6:30 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 cocoa powder, 1 Tbsp honey, 5 grams creatine, 200 g Organic Blueberries, 2 Kiwis, 1000mg Organic Lion’s Mane, 6 grams BCAA, 220 mg Magnesium Glycinate, 10,000 iu Vitamin D, and Vitamin K.  

10:30 am 👉 6 organic eggs, 2 oz cheese from grass-fed cows, 2 oz Raw Organic Sauerkraut, sea salt.

1:30 pm 👉 12 oz chicken thighs, 1 Avocado, sea salt, and 220 mg Magnesium Glycinate

3:30 pm 👉 WaterLoo Sparkling Water

Macros Breakdown

Calories: 2,161 Protein: 160 grams Carbs: 178 grams Fat: 97 grams   

Chiropractic Lifestyle Food Supplies

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