Creating your own inner peace protocol for health

I personally have tried every diet in the world, seemingly. And I have had overall a lot of success in attaining the goals I set out for myself. The purpose of this writing is to bring awareness that ultimately whether you read this book or that book about a great diet that ultimately the diet you do will be unique to you. In knowing this fact you should be aware that being kind to yourself is really your own choice and not that of the author of the diet. In this writing I encourage you to take into consideration 5 areas in which you should consider a little kindness to yourself. 

Its possible that thinking of any diet seems like nothing resembling an inner peace protocol to you. That might be because whenever you have undertaken a diet is because you were in a certain shock when you either stepped on the scale or the doctor showed you some lab value that pointed to unhealth in you. This probably caused you, in other words motivated you to grab the best book you could find that promised that your health would improve if you would follow the recommendations in it. In other words you are frantic and even though your often very calculated and thoughtful about decisions in your life in this case you feel a bit desperate. Is it a good feeling to have to change your life, because you didn’t mean to be in the unhealthy position you find yourself in? Probably not. 

How you eventually execute a diet probably depends on two situations occurring in you. In one situation you read (entirely) a good, well written book on diet explains things so well that it kind of calms your fears. In another situation you read some of the book until you begin to trust the author and then you skip to the end where the diet steps explained so you can start the diet. The result of either situation is that you aren’t as frantic and able to make clearer choices. Sometimes you chose the easier path. Sometimes you chose the convenient path. And possibly sometimes you chose the hardest path. The point is you chose your path. It could be said that the key to a successful health intervention is action, just doing it. I’m not here to counter this claim. I’m here to point out that you always have a choices and you will always be making a choice. 

You might be thinking that in a scientific or medical perspective being nice might not always be an option. Of course this is true. If you are in an emergency situation and the doctor needs to perform surgery then you could say, ‘whats the nice way to cut you open.’ When you started that diet it may have felt like a situation of life and death. But was it? 

Here are 5 areas to consider so that kindness is not left out of your next healthy intervention:

Community: You may or may not be doing a diet with other people. Its not always possible to have the same diet as your best friend or even the people you live with. It would be a great thing if you had that luxury. But when you don’t have that luxury its important not to lose or diminish the cherished relationships that you have. A choice in this category would in some way make keeping and cherishing community around you.

Your spiritual or deep inner feelings: The diet you may be starting may be recommended by science (i.e. your doctor) however somehow even-though your diet may save your life the diet may also contradict something deep inside you. You may need to make a decision about whether you will modify or stay on course. 

Body Discomfort (body reaction): Whenever you change your diet you may start to notice things change and the changes aren’t always pleasant. For example you may experience pain, or headaches or overall discomfort. This may or may not be a direct or expected reaction to a diet, after all you are unique. You may need to take a break from a diet if the discomfort is to great or you may need to experiment until you are able to suss out the cause and eliminate the cause of your discomfort. 

Lifestyle Clashes: A particular health intervention may totally disrupt your lifestyle. All of us strive to find happiness any way we can. Unique things make us happy. You may need to ask yourself if your health can withstand keeping up your lifestyle that may be causing you harm. Or you may need to seek a totally different alternative that will also benefit your health but not disrupt your lifestyle.

Temporal: Your ability to make a big change or investment right now may not be possible. You may have decided that all the changes that have been suggested of you would really benefit you. However it may not be the right time to change for a variety or reasons. You may need to make a choice to either put the change off for a time period. Another option might be to make certain changes now and make other ones at a later time. 

I hope this article cuts into the notion that only hardcore people are successful in dieting. Kind people, the good guy if you will, also can win. Please remember that your always in control. If you are a client of mine I will always be asking you questions that will make you think deeply. I always hope that you make the kindest decisions for yourself and no one else.

Post Podcast Apearance

Hello everyone, I just want to apologize for not following up on my podcast appearance. The appearance did occur and the link to the show can be found here:

For those that did listen to the podcast I just have a few words about my appearance. I should have mentioned to Albert that I had to find a quiet place in my house. So I hunkered down in my office. However once I got in there i realized that the street noise might be audible. So I decided to sit in the middle of the flow cross legged. What I didn’t realize was that it could result in a strange breathing pattern and so in my opinion I sound weird. However thanks to my funny and gracious hosts I was still able to open up and get my message out.

One controversial issue that we spoke about centered around covid but mainly had to do with sports. They asked me about my thoughts about the Dodger player that played even though he had tested positive for Covid. My comments about this are my true thoughts. However I wanted to make clear that I do have empathy for those people that may have been infected with Covid by this players actions. Players too often sacrifice health of themselves and others, and this has happened from the beginning of time.

Later in the show I was able to brag about my Grandpa Simon getting to 100 years old. This is something people too often dismiss becuase they have negative images of old age. To be honest with so many people in nursing homes dying today, it makes a bigger case for not living that old. For myself even my grandpa could be a little healthier but from talking to him I can confirm that his mind works great and he is happy to be his age. The reason that I strive to live to this age and beyond is because I know that in hunter gatherer societies people lived to 70 years old plus and in very good health. My hypothesis is that I keep my health at top notch up to at least 70 years old. After that of course I would continue to work out and eat healthy but I would also at that point begin to need medical interventions like joint surgeries, eye glasses and dental implants. This mean I would be able to continue to feel like a young 70 years old eventhough I will actually be 100.

I was also able to mention the Meetup group that I have on The group has since changed names to, Adapt 6 week Weight loss ( with food sensitivity support). The focus of the group has changed from cooking advice to overall health advice leading to weight loss. I still plan to make grain free tamales, and I do hope to record it, however the recording will much less detailed.

Finally I want to reinterate how greatful I am to have had the opportunity to appear in this great podcast with 2 great hosts. They did invite me to appear on their Christmas show and I do intend to do that.

Podcast Appearance

Hello Everyone this post is to announce that I have been invited to appear on the Drinks to words by Podcast. This podcast is co hosted by my good friend Albert Ruvira. Albert and I have been friends for 25 years. We first met in football practice when we both played at Bassett Higb School in La Puente, CA. Although he an I have not kept in touch for about 15 years I know Albert is a great guy and a Patriot who served in our military. I dont know exactly what to expect. This will be my first public speaking experience as a proffessional Health Coach. I hope every one enjoys the show. Here is a link to the podcast page.

Which mindset should you have in order to reach your health goals?

In order to answer that question I direct you to my about page where I state that I used an experimental mindset in order to figure out my biology and then lost 100 lbs in a year. Today I would like to come clean by saying that experimental mindset is not the wording that I prefer becuase in our society this “catch phrase” has a specific meaning to a lot of people.

If you ever listened to the Tim Ferris podcast he mentions the phrase experimental mindset to decribe himself and his audience. He is refering to the fact that his audience likes to try things.

The way I meant the term is I actually conducted experiments on differnt aspects of my health. Are you picturing beakers, a bunsen burner and maybe some lab mice..? Well thats not what I mean either. What I mean is that I tried very hard to make sure that when an experiment either worked or failed that I knew exactly what the reason was.

Lets pretend a person decides to try a remedy or protocol for helping him/her sleep and it worked or didnt work. That person should try the remedy or protocol for enough days, noting how many days the remedy or protocol was followed correctly. Also that person should make sure to rule out other things that they may have done that could have affected the results.

Having this new found knowledge is great but the number one rule in science is that nothing, absolutly nothing is so sacred that it cant be torn to pieces. What I mean by this is you shouldnt be surprised that you need to make adjustments or complete deletions in the future. As an example in the previous pretend situation. The person may have found out that it was actually an environmental factor that was affecting sleep and the remedy or protocol is no longer needed.

In conclusion, yes I had an experiemental mindset but more importantly I took the experiments that I did on myself seriously.

2 ways to be your own fit bit or oura ring.

The reason for this post is there has been a rise in the use of quantified self gadgets. They allow you to track your fitness or health on a continuous basis. The benefits of the gadgets as far as I can see is that its an easy way to see progress as you are trying to reach a goal. So as you see the positive numbers and you as you begin the physical manifestation of your hard work in your body this will encourage you to keep the change in lifestyle forever. This is great and I really like this. But to be honest I rather not spend the money personally. Instead I like to these 2 things.

1. Mind-body check ins when your by yourself

Of course no one like to admit that they spend a lot of time alone. The reality is that in our society we spend a lot of time alone. We are alone because your doing something private. We are alone because we need to drive to work. Sometimes we do our job in groups and sometimes our job requires us to work in quiet. The point is that when you are alone this can provide you a little time to to do a mind-body check in.

Mind body check-ins are things you to do that provide you information about how your mind and body are working. Here are 3 examples of ways you can do a mind-body check in.

3 examples of Mind Body Check-ins to do by yourself.

  1. Work out: This one probably seems pretty straight forward. But I want to stress that you need to make sure you pay attention to the information that your body is telling you. This something you should be able to do no matter what type of exercise. However if you feel that your particular exercise is too intense, especially if your used to working out in groups then you should take a look at my next suggestion. 
  2. Movement snack: this is similar to a work out but its just a smaller but equally nutritious  portion of a workout. One way to do this is to practice your golf swing. As you practice instead of thinking about the trajectory of an imaginary ball. Think about whether your body is responding to the stimulus. Do you notice any weakness? Do your muscles feel fatigued? How does this make you feel? What can you do next? 
  3. Meditation: meditation is more of a mental check in. As an aside meditation work better after a body check in so you can combine it with any of my other suggestions. Meditations can be done in any increment, from 2 minutes, 20 minutes and even to hours. However I would like to stress that meditation can appear in many forms. Here are 3 forms of meditation that you may not have heard of. 
    1. Body Scan meditation: This can be done when you notice that your mind is racing. I do this what I cant sleep. It calms the mind and if you find that you need to do this often that it may be a sign that your life is pretty full, so much that its affecting your sleep.
    2. Breathing exercises: This can be done while driving or doing any other activity where you would be concerned that your mind and body were fully checked in for safety.

2. Mind-body check ins when your with other people.

Mind-body check-ins with other people are more simple than the above. This might sound really intimate and it can be but t doesn’t really have to be. And your mind went there then I obviously don’t need to go over the intimate version of this. So for the purpose of this article I will discuss a type of check that you can do while you interact with anybody.

  1. Listening Fully
  2. Expressing yourself Fully.

Not only do you receive information about yourself from the other person as you interact with them but you should also should be connecting with yourself throughout the interaction. Although I can expand on this much further I think it would be great to hear what you have to say. 

Home workouts routines that work great while on keto or IF.

This article is on which workouts in my opinion will be great for someone that is just starting a new Keto diet. I am not trying to say that only some workouts will work while on keto. When you are starting a new diet. People seem to focus on the food, and that is understandable since it can be rough at first. However I can tell you from experience how pleasurable it can be to get healthy, it was on my journey and the key was movement. In this article I will tell you 5 things you should think about when you are picking a new type of exercise to do on your keto journey. 

In this article I am assuming you don’t already have a movement practice. A lot time when someone is unhealthy, the last thing they think of is to push your body to its limits. All sports push you to your limits and that is the funnest part of any sport of fitness practice. But now that you feel better after having started a new diet, be it Keto, Paleo or whatever else I can also assume that you feel much better. Here are the five things you should consider before you start a new sport of fitness program. 

5 things to consider when picking up a new sport of fitness practice. 

  1. Where did the sport come from? Its important to know the origins of a sport because this will make you deeper research more easy to find. For example, if a sport was designed by a reputable source but then was later changed by a less reputable person trying to capitalize, thereby rendering it less effective. 
  2. Once you have verified # 1 then as you continue your search make sure that other sources are are telling the same story. Look for trademarks. Some fitness practices like MovNat and Crossfit have centralized directories where you can verify that the person you contact has been trained appropriately and to what level. 
  3. Visit the gym or meet with the coach to ask questions. Try to meet with the owner one on one if possible. 
  4. One important question to ask the gym or trainer is, what diets are does your program recommend. You should let the trainer know that as a Keto Dieter you are trying to regain your health naturally and dont desire any weight loss supplements. 
  5. On your visit to the gym or with a trainer try to get a sense for whether you feel a good and friendly vibe. This us important because as you get healthy you will want to spend more time working out.

One good option is to learn something that you can do anywhere, especially at home.

It might seem easier for some to just join a gym that is well equipped and plenty of knowledgeable trainers around. But one thing people often overlook is that their own life is already pretty busy. If your life is busy that unfortunately is not something you can just ignore. This is why I wanted to point out an option that not many people know is available. There are sports that cab be learned easily which you can do in your own home or while traveling with minimal or no equipment. Here are 2 things you can look into.

 2 thing you can easily do at home with little equipment.

  1. Running and trail running. Yes you may never have dreamed that you could be a runner but you never felt so good. This sport can be learned by reading many great books written by super athletes and by the way, why not listen to the book while your run? 
  2. Natural movement Fitness ie: Movnat.   This physical fitness form is based on the movements that humans were meant to do. Learning this fitness regimen will teach you why the modern environment is so mal adapted to what we are naturally. There are great video courses online to learn the basics of natural movement. At first you will be confined to what the video shows you, But once you get the gist you will see how easy and versatile it really is.

How to explain your current diet to other People. (Series Part 1)

Its difficult to make a diet change when its based on something your not used to thinking about. The diet can be reasonable like a Paleo diet. But when people start to question to you this could cause some anxiety.

This is troubling becuase you may have had trouble in the past with your health. This trouble might have been due to bad health advice. And now you might have come upon a solution that you thinkis right for you.

One question you may get if you choose to follow a Paleo or ancestral diet is that they question that we really know what they actually ate back then.

So how do we know what our ancestors ate? One way is that we can investigate the Carbon in the bones of people buried thousands of years ago. This image shows the differences in the way to major categories of plants do photosynthesis. By knowing this fact we can get an idea of the type of plants that our ancestors ate.

A mindful approach to dealing with life’s stress.

As a student of the Kresser Institutes Adapt Academy for Health Coaching  I received extensive training in Functional Health— which uses an ancestral approach to diet, physical activity, sleep, and stress management. Along with that I had extensive training in the Art and Science of Mindfulness and Meditation.

As a person living in today’s fast and lose society I often hear how hard it is to maintain a healthy lifestyle. Its understandable of course when you take into account that we often have to spend hours commuting and often have responsibilities with work and family. Then when we take time to actually do for ourselves we often cant seem to accomplish all that we set out to do. 

I would propose that its not how fast you able to accomplish this task. Its more likely that you spent some of that time in a mind movie. Thinking about a loved one or a project left undone at work. This thinking is usually unnecessarily troubling. Usually those issues can wait. If it were a real emergency you would be there. 

Our brains are so powerful that thoughts actually affect you physiologically. You may have felt your heart rate increasing when thinking of something troubling or even watching a scary movie. This affect is actually a brain feature rather than a defect. Even though you are not in any real danger you body reacts according to your scary thought. 

Unhelpful thoughts can be troubling to you physically but more importantly for this blog post its can also get in the way your journey to better health and in particular with the potential results you could have with the help of a health coach. Here are the 3 fives of Using mindfulness to accomplish health goals:

Since coaching is billed by the hour its important to get value out of every second of it. A skillful coach will help you maintain focus by making sure you are fully checked in to the coaching session:
5 ways mindfulness will help you get more our of coaching:

  1. A coach that is knowledgeable about mindfulness will always make this the center of any health improvement plan because he is aware to the immense benefit it would be for his clients. 
  2. A successful session with a coach often incorporates a short mindfulness practice either during or immediately before a session. This will help you have clear mind so that you can fully be aware your own thoughts, need and feelings. 
  3. If you as a client can reduce time sucking and unhelpful thinking throughout the day you will have more time to accomplish the goals you set with a coach.
  4. A skillful coach can help you be more skillful at doing everyday task more mindfuly. With this new skill, accomplishing your health goals will become much easier.
  5. Although a coach should never assign a client too many tasks to accomplish, a client can learn to be more efficient through out the day by spending less time thinking unhelpful thoughts.

If a client seems to be having trouble accomplishing the goals we set for him or her I often find that we decide tightening up the clients mindfulness practice is a good place to start remedying the issue the client may be having. Often I suggest the following tips:
5 helpful tips to help you begin living mindfully

  1. Wear jewelry, like a wedding ring. is not just fashionable it is also a helpful object that is easily accessible to use anywhere and anytime you start having unhelpful thoughts. Simply tap the ring which reminds you to push away unhelpful thinking.
  2. Take extra time ans care to look around your surroundings, noticing details that you would have missed by just casually passing by. This ocupies the mind and helps you be aware of your own power to control thinking.
  3. Get adequate sleep and eat adequately,  a satiated mind is more open to helpful thinking. 
  4. Take little body check-in breaks throughout the day. This could be a dancing, doing yoga or even praticing a golf swing. Take note of every detail, how your body is feeling and performing.
  5. Try an electric toothbrush, sometimes as soon as we wake up our minds go to the tasks you would like to get to throughout the day. An electric toothbrush will help focus your mind at the task at hand. 

Accomplishing health goals can be challenging to do alone. That is why I recomend using the services of a health coach like myself. But even if your not ready to seek out a health coach, dont let this stop you from trying a mindfulness practice.
Here are 5 reasons why:

5 Mindfulness advantages. 

  1. Mindfulness helps you avoid useless thoughts
  2. Mindfulness helps you be more present for the things that are important
  3. Things accomplished mindfully are more enjoyable both during and after completion
  4. Mindfullness helps you get more out of your day
  5. You can learn new skills more easily. Often we delay doing new tasks because of unnecesary fears and thinking.


With the help of my lovely wife Felicitas and the cooperation of my amazing daughter I am now in the midst of creating this business. Even though the internet has existed for most of my life time I have never had a blog or website. I am really excited about about the journey ahead. If your wondering what I will be posting about. The things that really fascinate me are related to optimizing human cognition, natural movement and of course.. food! Wish me luck. Thank you.

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