One of my favorite confusing subjects to bring to the nutrition chopping block is “more?” or “less?” in some cases “no more?”. All good questions, thank you. We live in a culture where we have default solutions to problems for convenience, and as simple as that seems, other cultures prove us wrong all the time. Sometimes with even more simplicity than we thought possible. So what’s the protocol to burning fat, building lean mass… and lasting longer? Sustaining vitality? Better performance? Looking better, feeling better, making heads turn, making mirrors jealous, inspiring your mane to flourish and incessantly impressing your ego? Well this marketing scheme that’s been repeated ad nauseam that you can and will have it all with a click of a button is like hearing a dude talk about finding his unicorn girl without being even being a stable guy. It’s like listening to a child talk about how he’s going to be a Ninja without watching one single Chuck Norris movie. It’s quite frankly, like witnessing somone get upset that they can’t lift a weight they haven’t trained to lift in a lifetime, with a bad back, and a pork belly with shit knees and they quit before they even began. It’s ok. That’s the human condition wearing its ego scarf on a night out, showing up for the party it never rsvp’d to, and actually was never even invited to. 🫵🏼😎 Protein- a necessary nutrient for life, for tissue synthesis and metabolic efficiency. The natural fabric for your body’s strength and rigidity. But let’s look deeper than “take this and get that”. What’s needed before any macros are even make it on deck? What do you need every moment to minute of life? Yes, clean oxygen. Breath is in the blood. What do you need to keep the cells functioning? Yes H2O with a natural mineral complex. Water carries the electrical charge to the heart. What do you need to have sustainable energy? A proper ability to metabolize vitamins through sunlight, natures fuel supply and your body’s capacity for cellular transaction. Your

Ingredients: For the Chicken Marinade: 2 boneless, skinless chicken breasts 2 tablespoons olive oil 2 tablespoons honey Juice of 2 limes 2 garlic cloves, minced 1 teaspoon cumin 1/2 teaspoon chili powder Salt and pepper to taste For the Rice: 1 cup jasmine or basmati rice 2 cups water 1 tablespoon lime juice 1/2 teaspoon salt 1 tablespoon chopped fresh cilantro For the Stack Assembly: 1 ripe avocado, diced 1/4 cup red onion, finely diced 1 small tomato, diced Fresh cilantro for garnish Optional: lime wedges Directions: In a medium bowl, whisk together olive oil, honey, lime juice, garlic, cumin, chili powder, salt, and pepper. Add chicken breasts and marinate for at least 30 minutes. Cook rice according to package instructions. Once cooked, stir in lime juice, salt, and chopped cilantro. Set aside. Heat a grill or skillet over medium heat. Grill marinated chicken for 5-6 minutes per side or until fully cooked and slightly charred. Let rest 5 minutes, then slice. In a small bowl, combine diced avocado, tomato, red onion, and a pinch of salt. To assemble the stacks, use a round mold or small bowl: layer cilantro-lime rice, then a spoonful of avocado mixture, followed by sliced grilled chicken. Carefully remove the mold, garnish with fresh cilantro and lime wedge if desired. Serve warm. Prep Time: 15 minutes | Cooking Time: 20 minutes | Total Time: 35 minutes Kcal: 420 kcal | Servings: 2 servings

For anyone starting their journey into protein shakes, I can tell you it becomes an art to making low sugar shakes taste awesome. Add honey if you need to but only if you feel like your brain is failing. Enjoy this recipe card I made for you. We carry the Noble Protein here at the studio.

One of the great pleasures of intermittent fasting, aside from becoming more metabolically efficient, teaching the body to burn fat for fuel and entering a state of autophagy, is the pleasure of eating a big breakfast after a successful I.F. week. I take pride and joy in a big breakfast ritual on the weekends- from prepping and cooking while listening to a podcast, to the feast itself and the post meal clean up. The whole process feels like I’m taking time to celebrate life and focus on gratitude for the nourishment nature provides for our energy systems. I invite my daughter and wife to enjoy, but sometimes it’s just me and i get to hone in on making the perfect plate. This is a simple recipe that i repeat every weekend i can, without worry or calorie count, fasting window or activity load. -4 farm fresh, free range eggs scrambled omelet style w/3 slices Rocking W farm Pepper Jack Cheese -Handful Organic Blackberries -Kulina Lani Sour Dough w/ Coconut Oil & avocado -Organic Sausage Links -Fire Roasted Salsa -Crème Fraîche -Chives from garden -Harmony Kombucha -Heavy sprinkle of Redmond’s Sea Salt & Ground Black Pepper. The devil is in the details. Enjoy!

Baked Chicken Thighs with orange slice under the skin and fresh rosemary. Side of steamed asparagus, chop salad, and sweet potato with butter. Curious Elixer #2. 10 Day Reset and Hot Summer BOD meal approved.