In undergrad, I was the president of the largest club on campus, taking a full course load, working two jobs, interning for a nonprofit, and saying yes to everything else on top of it. I barely had time to eat three full meals a day, and my health went on the back burner. The gym was the first thing to go, because it was the only thing on my calendar that nobody else was counting on me for. When I finally admitted it had slipped, my instinct was to promise myself a full comeback: five days a week, starting Monday. I knew that wasn't going to happen with the schedule I had. Instead of being disappointed in myself for not meeting an impossible standard, I adapted. I set one small goal each day: move my body somehow. Some days that was a walk between meetings, and other days it was twenty minutes of something before bed. It wasn't impressive, but I could do it even on my worst days, and it kept me from going all the way back to zero. I also made myself a promise: once I graduated and had control of my schedule again, the gym would be a priority instead of whatever was left over at the end of the day. That was almost a year and a half ago, and I've been consistent ever since. A few things I took from it: 1. The first things to slide are usually the ones only you are accountable for, so those are the ones worth keeping an eye on. 2. When you can't do the full version of something, do the small version. Doing a little every day got me further than a perfect plan I was never going to start. 3. If now isn't the time for the real commitment, decide when it will be, and then follow through when that time comes. Getting back on track didn't happen in one big reset for me. It happened because I set a goal small enough to keep while life was hectic, and then kept my word to myself once I had the room. Have you ever fallen off course and had to get back on track? What did that look like?

Today, I want to introduce you to the 2025 Dietary Guidelines Advisory Committee Scientific Report. Every five years, a committee made up of experts in nutrition, public health, and related fields reviews the latest scientific evidence and makes recommendations that help inform the Dietary Guidelines for Americans. These guidelines help shape nutrition recommendations and many federal nutrition programs across the country. One recommendation from this year's report really caught my attention: beans, peas, and lentils were the only vegetable subgroup for which the Committee pursued an explicit increase in the recommended amount. Think black beans, kidney beans, chickpeas, lentils, and split peas. The Committee also recommended placing these foods first within the Protein Foods group to put greater emphasis on plant-based sources of protein. Why should we be eating more of them? Beans, peas, and lentils are packed with plant-based protein and important nutrients such as folate, potassium, magnesium, and choline. They are also inexpensive, versatile, and easy to add to foods you may already eat. A few simple ways to add more include: - Tossing chickpeas or black beans into a salad. - Adding beans or lentils to soups, chili, tacos, or grain bowls. - Using hummus as a snack or sandwich spread. - Mixing lentils or beans into ground-meat dishes to stretch the meal while adding more nutrients. - But there is another big reason legumes deserve some attention: fiber. The Committee identified dietary fiber as a nutrient of public health concern because Americans consistently do not consume enough. In fact, only about 6% of Americans ages 1 and older have fiber intakes above the recommended Adequate Intake. So, adding beans, peas, and lentils to your diet is one simple way to help close that fiber gap. Next week, we'll dive into what fiber actually does and why getting enough of it is so important for our health.

Back in May, I graduated from the University of Florida with my Master's degree in Public Health (MPH). This accomplishment was the culmination of years of late nights, endless assignments and exams, and maybe a breakdown or two along the way. You might think that discipline and hard work are what got me here, and they certainly helped, but really, the thing that carried me through it all was curiosity. I arrived at college a scared, yet determined, 18-year-old experiencing life for the first time. The moment I stepped into my first collegiate-level chemistry class, I was sure this was the path to my lifelong dream of becoming a physician. So I did all the things a typical pre-med does to get into medical school: organic chemistry, physics, hospital volunteering, clinical experience, leadership on campus — the works. But somewhere in the middle of going through the motions, something in me knew I wanted to make a difference on a larger scale. I didn't quite know what that looked like yet, so I let curiosity take the front seat and signed up for a public health course on the U.S. healthcare system. I fell in love with the content and discovered a side of healthcare I never knew existed. A truth built around a single, uncomfortable truth: a broken system full of unnecessary barriers that only the most wealthy can overcome. I became obsessed with the idea of fixing that system and closing the gaps that leave so many people at the mercy of an industry that too often prioritizes profit over health. I knew it was wrong, and I cared too much to look away. That curiosity is what led me to pursue an MPH, where I focused my studies on how care is delivered and how we fix what's broken. The coursework was hard, and there were plenty of moments that felt overwhelming, but I kept that curiosity in the back of my mind, and it was enough to pull me through and keep me working toward this new passion. I found policy to be the most effective lever for making the change I so desperately wanted to see. I sought out opportunities in health policy reform that were data-driven and actually served people, not just numbers. While finishing my coursework, I started a position with the U.S. House of Representatives, working on healthcare policy at the federal level. I built the skills and knowledge to finally do the work I'd once only dreamed about.

I forgot to post this yesterday! One of my biggest fears in life is heights, I absolutely hate them! So to challenge myself I have decided to take up rock climbing! It’s an awesome arm/back/shoulder/core workout and it makes me super uncomfortable! Yesterday was my second day at the climbing gym and boy am I sore today! I love trying new things and the feeling of conquering something that I never thought I would do fuels me! Grateful to have a friend that also pushes me to my limits!

@Gavin Dome What an absolute pleasure to get to chat with you and hear all about your goals and aspirations here in the Honest Cut. This is a guy that loves the grind, is looking to become more today than yesterday and is the epitome of the Honest Cut. Thanks for meeting with me! Onward and Upward! Give Gavin a nice warm welcome!