Just go. No structure, no judgment. Get it out of your head and onto the page.
I’ve been doing a pretty good job at not only considering my health but, even at a low-effort level, doing something about it. I think I’ve nailed the concept of whole-food eating, with only a few slip-ups here and there in social gatherings and whenever there are desirable sweets nearby. I can definitely improve in this area, but I think the next logical step is to start incorporating movement consistently. We are mid Q2 right now, and I have not really addressed my health goals as much as my personal growth (mental) and finances.
I want to go back out to the pickleball courts and sweat. I want to consistently go on a 30-minute walk after work and close my Apple watch rings. I want to be proud of my body.
As part of that journey, I’ve been, surprisingly, consistent with my supplement intake!
Here’s my latest, greatest Supplement Stack:
Now, here are some breakfast meals that are recommended to pair with my AM supplements:
Hardboiled eggs + avocado. Batch-boil a dozen on Sunday, keep them in the fridge. Peel two, slice half an avocado, sprinkle salt. Done in 90 seconds. High fat for D3/K2 absorption, protein to stabilize blood sugar alongside your berberine.
Greek yogurt + walnuts + berries. Full-fat Greek yogurt (not fat-free — you need the fat). Throw in a handful of walnuts and some blueberries. The walnuts give you omega-3s and the fat your D3 needs. Takes 30 seconds.
Peanut butter banana toast. One slice of whole grain bread, two tablespoons of natural peanut butter, sliced banana on top. The peanut butter covers your fat requirement and the whole grain gives slow-release carbs so berberine has something to work with during digestion.
Overnight oats. Mix the night before: half cup oats, half cup full-fat milk or coconut milk, a tablespoon of chia seeds, a tablespoon of almond butter, and a drizzle of honey. Grab the jar from the fridge in the morning. The almond butter and chia provide fat; the oats give berberine carbohydrate to act on.
Cheese and nuts. When you really cannot be bothered — a string cheese or two and a small handful of almonds or cashews. Minimal effort, enough fat for absorption, enough substance for berberine to activate.
Smoked salmon cream cheese roll-up. Spread cream cheese on a slice of smoked salmon, roll it up. Two or three of these take a minute and are packed with omega-3s and fat. If you want carbs, wrap them in a small tortilla.
The main thing to avoid is taking your AM stack with just coffee on an empty stomach. The berberine can cause nausea without food, and your D3 absorption drops roughly 50% without dietary fat. Even the cheese-and-nuts option is enough — it doesn't need to be a full meal.