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