Protein: The Foundation of Strength

The Origin of “Protein”

The term protein originates from the Greek word proteios, meaning “primary” or “of first importance.” Derived from protos, or “first,” it reflects the fundamental role proteins play in cellular structure and function. This essential substance was named by Dutch chemist Gerardus Johannes Mulder in 1838, who recognized its vital role in both animal and plant tissues.

My Peace Corps Experience: Discovering the Value of Organ Meats

During my Peace Corps service in Zambia, I encountered the Bemba tribe’s unique dietary customs. I participated in a traditional ceremony involving the slaughter of a goat, where organ meats—considered the most nutrient-dense parts of the animal—were reserved for the household head. Packed with glycine, collagen, and essential proteins, these meats embody a nutritional approach that celebrates the body’s primary needs.

The Nutritional Value of Organ Meats

Organ meats are some of the richest sources of essential nutrients available, including glycine and collagen, both critical for bodily health. By consuming organ meats, one taps into a profound source of protein, supporting cellular health and overall bodily functions. Many traditional cultures honor these foods, underscoring their importance by reserving them as a sign of respect.

The Role of Saturated Fat and Cholesterol

In today’s dietary discussions, saturated fats and cholesterol often face undue criticism. However, they play crucial roles in synthesizing hormones such as testosterone and vitamin D, both critical to vitality. Cholesterol, which etymologically links to sterile steroid, is essential for balancing hormones and supporting mental and physical health. Consuming fatty red meat provides necessary cholesterol that enhances energy, mental clarity, and well-being.

Bone Broth and Collagen

The word restaurant originates from the French word for “to restore,” named after the early establishments in France that served healing broths. Bone broth, a rich source of collagen, is one such restorative food. It aids in repairing joints, enhancing skin health, and supporting cellular regeneration. In urban areas, finding true restorative bone broth is often easiest in Vietnamese pho restaurants or Brazilian steakhouses, where you can enjoy broths and organ meats prepared traditionally.

The Benefits of a Carnivore Diet

A diet centered on red meat, organ meats, and bone broth has brought a profound sense of vitality and clarity into my life. With fewer meals and minimal brain fog, I’ve experienced benefits such as increased muscle mass, reduced body fat, and enhanced mental focus. By reducing the digestive load of carbohydrates and fiber, a carnivore diet allows the body to function at a higher level of efficiency.

Conclusion: Embracing Protein and Healthy Fats for Vitality

Focusing on protein and fat intake from whole animal sources, such as red meat, organ meats, and bone broth, provides the essential nutrients the body needs. This nutritional approach, rooted in traditional practices and supported by modern science, offers a path to enhanced health, strength, and longevity. For anyone seeking to elevate vitality, consider adopting a diet rich in protein and healthy fats, along with restorative bone broths.

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Key Takeaways

• Protein Origin: Derived from Greek proteios, meaning “of first importance.”
• Organ Meats: High in glycine and collagen; traditionally reserved for their rich nutrient density.
• Cholesterol & Saturated Fat: Essential for hormone synthesis, especially testosterone and vitamin D.
• Bone Broth: Supports joint, skin, and cellular health, found in restorative foods like Vietnamese pho.
• Carnivore Diet: Prioritizes mental clarity, reduced body fat, and increased muscle mass by focusing on meat-based nutrition.
• Vitality in Simplicity: Embrace whole animal foods for optimal health, following time-tested practices.

How I Restore My Muscles

Restaurant Means to Restore

The word “restaurant” originates from the French word restaurer, meaning “to restore.” In 18th-century Paris, restaurants served healing broths intended to revive strength. I apply this concept to my diet, focusing on choices that genuinely restore and strengthen my body.

Vietnamese Pho

Once a week, I enjoy a bowl of Vietnamese beef pho, a restorative dish rooted in tradition. The hot, collagen-rich bone broth rejuvenates me after workouts. Pho includes various cuts and organ meats, like tripe, packed with minerals, muscle tendons, and cuts like flank steak or brisket. Collagen in the broth helps restore skin, joints, bones, and muscles.

Bone Broth and Organ Meat

Bone broth and organ meats fortify and repair the body. After a tough day, a bowl of pho or bone broth is my go-to for recovery. Additionally, I eat calf liver once a week. Known as a superfood, liver provides essential vitamins and nutrients for muscle repair and strength. The liver I buy from Halteman’s farm at Reading Terminal Market is both affordable and potent.

Muscle Tendons and Beef Liver

Muscle tendons and beef liver are packed with quality nutrients. I prepare liver with onions, garlic, salt, pepper, and olive oil. This simple recipe preserves the liver’s nutrient density, aiding in rebuilding and muscle restoration.

Cold Showers and Hot Baths

Recovery isn’t just food. On weekends, I begin with a cold shower, followed by an extremely hot bath with Epsom salt. A scorching bath for 30 minutes after training is pure bliss, significantly speeding up my recovery.

Yoga and Stretching

Every morning, I stretch for 10-15 minutes in direct sunlight if possible. I focus on my legs, as they are the foundation of strength. This daily practice keeps me flexible and powerful.

The Medicine is in the Meat

Through bone broths, organ meats, stretching, and recovery routines, I find the medicine that restores my body is in these natural practices.

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How I Restore My Muscles Recap:

• Weekly beef pho for collagen-rich bone broth and organ meats
• Calf liver once a week for a nutrient-packed superfood
• Simple beef liver preparation with garlic, onions, salt, pepper, and olive oil
• Cold showers and hot Epsom salt baths for effective muscle recovery
• Daily stretching in sunlight for flexibility and leg strength
• Bone broths and organ meats as the foundation for restoring the body’s strength

SEEK POWER: The Pursuit of Strength and Self-Mastery

Perhaps it is wise for us to seek power first and foremost. Not the power of money, fame, or influence over others, but raw, physical power. A power that comes from within—power that derives from the body and reflects in the mind. This is the type of power we should strive for as men.

Become a Greek Demigod

Imagine sculpting your body into that of a Greek Demigod. To do this, you become both the artist and the art, the sculptor and the sculpture. You are the hero within, shaping yourself through discipline, strength, and resilience. Becoming a modern Hercules, or a figure worthy of a Greek statue, is within reach for each of us—it all comes down to the decisions we make, the things we consume, and the actions we choose not to take.

To reach this state, we must make our bodies as powerful as they can be. Weightlifting, red meat, deep sleep, and sunlight are the cornerstones of building strength and resilience. Keep your body in motion—stand, walk, lift, and move continuously. Like the heroes of old, such as Hercules, we admire their strength, courage, and resilience. Why not aim to become our own living sculptures?

“Become both the sculptor and the sculpture, crafting yourself into a figure of strength.”

Strength is Happiness

There’s a direct link between strength and happiness. Weakness leaves you feeling powerless, while strength brings a sense of boundless possibility. As you grow stronger, happiness follows; each challenge you overcome adds to your sense of fulfillment. When you feel power, you feel capable of facing anything. Strength isn’t just physical—it’s a mental and emotional state of resilience.

Reject Weakness, Embrace Strength

The pursuit of power is about rejecting weakness and embracing the strength that comes from pushing your limits. With each weight lifted, each fear conquered, and each bit of resistance overcome, you get closer to reaching your full potential. I know I feel my best when I’m increasing my strength, overcoming challenges, and seeing the results of my hard work.

Key Takeaways

• Seek raw, physical power: Focus on building a resilient body as the source of your strength.
• Become your own sculpture: Channel the spirit of the Greek Demigods by training and refining yourself.
• Strength leads to happiness: A powerful body creates a powerful mind, leading to resilience and joy.
• Embrace strength, reject weakness: Make the choice each day to overcome resistance and grow stronger.

By seeking power within, we don’t just build a stronger body—we build a stronger self. Embrace the pursuit of strength, resilience, and self-mastery, and you’ll find that the power you seek is already within you.

Peace Amongst the Chaos: Finding Balance in City Life

While I love the energy of city life, I need to start each day with a walk in nature to truly thrive. I believe it’s essential to find spaces where you can escape the hustle, the bustle, and the confining grid of urban life. Surrounded by tall, looming buildings, I often wake up feeling boxed in. That’s why my morning routine includes a walk off the grid, following the Schuylkill River Trail towards nature. Amongst the trees, water, and fresh air, I find the peace I need to start my day.

The Power of Nature Before the City

There’s something about being near the water, trees, breeze, and flowers that calms my mind and energizes my spirit. This walk isn’t just a break from the concrete and noise; it’s a chance to reconnect with something natural, grounding, and timeless. Starting my day in nature helps me return to the city with courage and curiosity, ready to take on whatever comes.

“From there, I can return to the city with courage and curiosity.”

Elevated Views for Perspective

For me, it’s not enough to wander within the confines of the city’s grid. I need an elevated view to look out at the horizon. There’s a powerful sensation that comes from seeing open spaces; it opens my mind, setting a tone of freedom and possibility for the day. Starting each morning with this perspective is critical to my routine—it reminds me that there’s a world beyond the grid, a space that fuels creativity and confidence.

Try It for Yourself

If you live in a city like Philadelphia, I highly suggest starting your day in nature, even if it means venturing out just a little beyond the city’s borders. Seek out an elevated view, an open horizon, and a place where you can take in the world beyond the buildings. This routine brings a grounding calm that sets the tone for the day ahead.

Key Takeaways

• Escape the grid: Starting the day in nature helps balance city life, providing peace and perspective.
• Find an elevated view: Looking out at the horizon opens your mind and fuels a sense of possibility.
• Connect with nature: Trees, water, and fresh air create a calming, grounding start to the day.

Urban life can be intense, but finding peace amongst the chaos is possible. Embrace nature’s power to recharge and find your balance.

Steak Prep: Fueling One Meal a Day with the Perfect Cuts

For my daily One Meal a Day (OMAD) routine, two NY strips and one ribeye from Costco provide all the fuel I need. These cuts are thick, so I like to butterfly them—cutting each steak down the middle allows for quicker, more even cooking while preserving all the flavor and tenderness.

Simple Seasoning for Maximum Flavor

I keep it simple with just three ingredients: salt, pepper, and olive oil. This minimalist approach lets the natural flavor of the meat shine, enhancing the taste without overpowering it.

My Seasoning Staples

• La Baleine Fine Sea Salt: Adds a clean, balanced saltiness.
• Kirkland Signature Coarse Black Pepper: A robust pepper that complements the richness of the meat.
• Kirkland Signature Organic Cold Pressed Extra Virgin Olive Oil: A quick drizzle before cooking to prevent sticking and enhance flavor.

One Meal a Day (OMAD): The Power of Meat

“Meat has been fueling me for a daily 24-hour fast for over a year now.”

For over a year, a single, satisfying meal of red meat has kept me going strong. After a meal like this, I feel insanely powerful and strong the next day. The key is eating until full; by reaching satiation with nutrient-dense food like steak, I’m fully energized and ready for another 24 hours.

Key Takeaways

• Butterfly thick cuts like NY strip and ribeye for quicker cooking.
• Season simply with quality salt, pepper, and olive oil.
• Fuel your OMAD with red meat: Eating until satiation provides lasting energy and strength.

This steak prep routine isn’t just about flavor; it’s about maximizing nutrition and fueling strength. Simple, powerful, and satisfying—steak is all you need.

How to Stay Lean: A Simple Guide to Health and Strength

Staying lean, healthy, and strong doesn’t have to be complicated. Fasting is the quickest way to achieve a lean, powerful physique and an energized mind. When I’m fasted, my focus is razor-sharp, and the connection between my mind and body feels unbreakable. Here’s my approach to staying lean and reaching peak health.

OMAD (One Meal a Day)

The OMAD approach—One Meal a Day—allows you to keep things simple and consistent, maximizing energy while minimizing distractions. Here’s what my daily routine looks like:

• No breakfast or lunch: Fasting until evening keeps my energy high and my mind clear.
• Black coffee and water: These keep me hydrated and focused throughout the day without disrupting my fast.
• Walking and sunlight: Daily movement and sun exposure boost mood, metabolism, and overall health.
• Weightlifting: Strength training supports muscle growth and helps keep my body lean.
• One meal a day: A single, satisfying meal at the end of the day is all you need with OMAD.
• 100% carnivore diet: I focus on nutrient-dense foods like red meat, lamb, and eggs, eating to full satiation without calorie counting.

“Just eat as much red meat, lamb, and eggs until you are full to satiation.”

Listen to Your Body

Everyone’s different, so it’s important to pay attention to your body and adapt as needed. What works for me might not work exactly the same for you, but I can’t help but share how much this approach has improved my health, focus, and strength. By keeping it simple and consistent, I’ve found a protocol that gives me energy and keeps me lean year-round.

Try It for Yourself

I highly suggest trying this protocol for a week—give it a try and see how it feels. It’s an approach that could very well suit you and make a lasting impact on your health.

Key Takeaways

• Fast until evening for sustained energy and mental clarity.
• Stick to black coffee and water during the day to stay focused.
• Move daily through walking, weightlifting, and sun exposure.
• One satisfying carnivore meal per day: Eat until you’re full with nutrient-dense foods.
• Listen to your body and adjust as needed for optimal results.

Simple, effective, and energizing, OMAD and a carnivore diet might just change your life.

The Health Hive Mind: Breaking Free from Corporate Influence

When I look at the office buildings around the city, they often resemble massive beehives—lots of worker bees in identical suits, following the same orders, producing the same “sweet honey” for the corporation. This “hive mind” mentality drives corporations, where thousands of people align under a single brand and idea, promoting unified messages to the public.

Corporate Influence on Health: The Cheerios Example

Take a product like Cheerios, produced by General Mills, which claims to promote heart health and reduce cholesterol. With its iconic heart on the box and carefully crafted branding, the message is clear: Cheerios is “good” for you. But when I see that box, I can’t help but feel like I’m being strategically misled.

Let’s consider a simple thought experiment:

Who will be healthier?

• Person A: Eats 2000 calories of Cheerios.
• Person B: Eats 2000 calories of beef.

It’s obvious that Person B will be healthier and stronger. Yet, corporations have ingrained the fear of cholesterol into the public, leading many Americans to swap a natural, animal-based diet for processed, factory-made food. Companies like General Mills leverage health “trends,” such as low-cholesterol and plant-based diets, not because they’re proven as the healthiest options but because they’re easy to produce, trendy, and profitable.

Questioning the Hive Mind

“As individuals, we must become more critical of hive minds that exist, such as corporations, social media, and news sources.”

The health hive mind perpetuated by corporations and reinforced by social media, advertising, and the news, often convinces people to follow trends without thinking critically about their choices. When big companies push the narrative that cholesterol is harmful, people adopt this belief without question, even though our species has thrived on animal-based diets for centuries.

Leave the colony. Think for yourself. Consider what truly benefits your body, and don’t be afraid to go against the grain. Health should be guided by what’s natural, sustainable, and nourishing—not by what’s trendy or heavily marketed.

Key Takeaways

• Corporations resemble hives, promoting unified messages to influence the public.
• Processed foods like Cheerios are marketed as “healthy” but lack the true nutrition found in whole, animal-based foods.
• Question the hive mind: Think critically about health messages from corporations, social media, and news sources.
• Choose real, nourishing foods over what’s simply convenient or marketed as “trendy.”

In a world of hive minds, be the individual who steps back, questions, and makes health decisions based on truth, not trends.

When I see a lot of the office buildings in the city, they look like big beehives. Lots of worker bees and lots of sweet honey being produced. Everybody is wearing the same suit and tie, following the same orders, and working on the same things. Corporations become like a bee colony of thousands of people promoting the same ideas.

Certain corporations like General Mills, that produce the famous breakfast cereal Cheerios, claim that their product is beneficial for heart health because it lowers your cholesterol. Whenever I see their box in a grocery store and the shape of a heart, with their strategic branding, I can’t help but feel like I’m being lied to as a customer. Thought experiment:

Who will be healthier?

Person A: Eats 2000 calories of cheerios

Person B: Eats 2000 calories of beef

Obviously the person who eats the beef will be healthier and stronger. The problem is the fact that people have become scared of cholesterol because of these large corporations and their marketing tactics. Many Americans have replaced an animal-based diet that we’ve had since the beginning of time, with processed, factory-made junk food. Also, my thought is that vegan diets are promoted more than ever nowadays because the corporations know it’s trendy, easy to produce, and will make them more money.

As individuals we must become more critical of hive minds that exist, such as corporations, social media, and news sources. Leave the colony and think for yourself.

Take a Deep Breath: Connecting with Nature

Have you ever noticed the fascinating similarity between the shape of trees and the structure of human lungs? This connection between humans and nature isn’t just visual—it’s vital to our biological life. The trees around us provide oxygen, and in turn, we release carbon dioxide that sustains them. It’s a perfect, continuous cycle, a reminder that everything in life is connected.

The Vital Exchange: Oxygen and Carbon Dioxide

“We absorb the oxygen and release carbon dioxide that the trees feed upon.”

Every breath we take connects us to the natural world. Trees, with their branches spread wide like the bronchi in our lungs, remind us that we are part of a larger, harmonious ecosystem. This mutual exchange of gases sustains both human and plant life, linking us to the Earth in every breath.

Cherish the Air, Cherish the Trees

Whenever you find yourself surrounded by trees, take a deep breath and appreciate the clean air. This moment of mindful breathing is a chance to reconnect, to feel grounded, and to recognize the life-giving connection we share with nature.

Key Takeaways

• Trees and lungs share a beautiful similarity: Their structures reflect each other, symbolizing our connection to nature.
• Life-sustaining exchange: We breathe in oxygen from the trees and release carbon dioxide, completing the cycle.
• Breathe deeply and mindfully: When in nature, take time to inhale deeply, cherishing the air and the connection it represents.

Nature is our partner in life, providing us with the air we need. So take a deep breath, feel the connection, and remember that every breath links us to the world around us.

MOVE MORE: The Joy of a Walkable City

Cities, especially walkable cities like Philadelphia, are far superior to the suburbs for one main reason: they encourage movement. When you can walk everywhere, you experience life more fully and immerse yourself in the dynamic energy of your surroundings. Walking isn’t just a mode of transportation—it’s a path to creativity, clarity, and a deeper connection with the world around you.

Walking is Bliss

Philadelphia stands out as one of the most walkable cities in the United States, making it the perfect place for street photography, creative thinking, and making art. When you can navigate the city on foot, there’s no need for a car or even the subway. Walking becomes a blissful part of life—a way to see, capture, and experience everything the city has to offer.

I love walking all over Philly, from the chaos of Center City to the historic charm of Old City, through parks, and along the river trails by Penn’s Landing and the Schuylkill River. Each area offers its own energy, perspective, and inspiration, creating countless opportunities for photography and creative exploration.

“Life becomes blissful when you can walk everywhere.”

Why Cities Encourage Creativity Through Movement

A walkable city provides endless opportunities to engage with new sights, people, and stories. Every step sparks inspiration, and the act of walking keeps the mind and body connected, grounded, and ready to capture the next moment. Moving through the city on foot lets you experience it fully, building a richer and more meaningful relationship with your environment.

Key Takeaways

• Cities encourage movement and creativity: Walking makes it easier to think, observe, and create.
• Philadelphia as a walker’s paradise: Each neighborhood has something unique to offer, from bustling streets to serene river trails.
• Walking is bliss: Life is simpler, more fulfilling, and more inspiring when you can move freely through your surroundings.

If you want to cultivate creativity, deepen your connection to your environment, and experience a city at its fullest, make walking a daily ritual. The city is your canvas—move more and let it inspire you.

Fasting Brings You Closer to God: Sharpening Mind and Body

Fasting brings you closer to God, though not necessarily in a religious sense. Physiologically speaking, fasting connects you with your body and mind on a deeper level, allowing for clarity, focus, and heightened awareness. With an empty belly, I experience a clear line of communication between my mind and my body that boosts my cognitive ability, leaving me feeling 10x more sharp and alert.

Maybe God is in Your Gut?

“With an empty belly and a clear connection between my mind and my body, I feel 10x more sharp, alert, and my cognitive ability is much higher.”

Fasting creates a direct line to intuition, and there’s something god-like about that heightened sense of inner guidance. It’s as if with an empty gut, we access a deeper, more profound connection with ourselves—a kind of clarity that’s often blurred by the routine of daily consumption. This sensation could be what people refer to as “god-like intuition.”

The Mind-Body Connection Through Fasting

When we fast, we’re not only giving our digestive system a rest but also allowing the mind to break free from its usual patterns. This creates a unique physiological state that promotes mental sharpness, clarity, and focus. Fasting isn’t just about abstaining from food; it’s a practice that strengthens the bond between mind and body, enhancing everything from decision-making to creativity.

Key Takeaways

• Fasting sharpens mental clarity: An empty gut frees the mind from routine distractions, creating space for sharper thinking.
• Experience heightened intuition: With a clear gut, you can better tap into a natural, intuitive sense of direction and clarity.
• Closer to God through physiology: Fasting allows for a “god-like” state, where mind and body are attuned, focused, and truly connected.

Whether you’re searching for insight, focus, or simply a deeper connection with yourself, fasting offers a powerful path. It’s more than just a dietary choice—it’s a way to feel grounded, connected, and in tune with your god-like intuition.

Sleep as Early as Possible: Building Strength, Power, and Vitality

If you want to increase your strength, power, and vitality in life, it starts with going to sleep as early as possible. Real progress happens during recovery, and sleep is the most powerful recovery tool we have. By prioritizing sleep, you’re setting yourself up to wake up with the energy and focus needed to take on the day.

Dream On: The Mystery of Sleep

One of the unexpected joys of sleep is the vivid dreams I often experience. While it’s not every night, when they do come, these dreams fuel my curiosity and creativity the next morning. Going to bed becomes an adventure, filled with the unknown. I look forward to my dreams as much as I look forward to waking up.

“It’s so exciting to go to bed because you never know what kind of dreams you will have.”

Before Sunrise: The Golden Hours of Creativity

Rising before sunrise is an essential part of my routine. This quiet period, untouched by the world, is when I find my clearest thoughts and deepest focus. During these hours, I can think, write, read, exercise, and create without interruption. Here’s a glimpse of what my morning looks like before the sun is up:

• Meditate while playing with my Kendama.
• Sequence and edit photographs.
• Create calligraphy drawings, collages, and experiment with new artistic ideas.
• Flip through photo books while enjoying a cup of coffee.

Having this one to two hours of quiet time before the light is out allows me to ease into the day. Without it, the day feels rushed and incomplete. I can fit in a full workout, prepare my food, take a hot bath, and start the day feeling truly prepared and in control.

The Power of Early Sleep

“Going to sleep as early as possible is probably the most beneficial thing I’ve been doing this past year.”

By shutting down early and getting in bed around 7 PM, I’m usually asleep by 8 PM. This allows me to rise early with immense power—a crucial asset when it comes to having the drive to hit the streets every day. Power isn’t just physical; it’s the mental and emotional fuel that keeps you motivated, courageous, and resilient.

Fuel your body with proper recovery by getting to bed early. It’s a small but impactful shift that makes a difference in every other area of life.

Key Takeaways

• Sleep fuels strength and vitality: Real power happens during recovery, and sleep is the best recovery tool.
• Embrace dreams: Going to bed is as exciting as waking up—dreams fuel curiosity and creativity.
• Rise before sunrise: Early morning hours offer the best time for reflection, creativity, and preparation.
• Prioritize early sleep: By getting to bed early, you’re able to wake up with true power and readiness for the day.

Sleep isn’t just rest—it’s the foundation for strength, clarity, and inspiration. By going to bed early, you’re fueling yourself with the energy needed to live each day fully and purposefully.

The Benefits of Long Walks: Finding Power and Perspective Through Movement

The more you walk, the more you see. And for a photographer, the more you see, the more you capture. Long walks aren’t just exercise—they’re a powerful way to connect with the world, discover new scenes, and build both physical and mental strength. Today, as I stand on the art museum steps in Philadelphia, surrounded by tourists and looking out at the city, I’m reminded of just how empowering it is to move through the world on your own two feet.

Why Walking Beats Running

Running might have its advocates, but I find that walking is a more sustainable, less impactful way to stay fit and focused. There’s something timeless about stomping through the streets under the sun that running just can’t match. Starting early in the morning, I can walk a half marathon by afternoon without the strain of running, while staying fully connected to my surroundings.

“Maybe it’s better to just focus on walking and forget about running.”

Key Benefits of Long Walks

Being on an elevated surface like the art museum steps brings a special kind of clarity. From up here, with a direct view of City Hall, it’s easy to see the benefits of movement and connection. Here’s why long walks matter:

1. Improved Observation and Photography: Walking opens up countless moments to capture. Each step offers a fresh perspective, a new scene, or a unique angle that you’d miss if you were running or sitting still.
2. Increased Foot and Leg Strength: Walking, especially barefoot when possible, builds resilience and strength naturally. It’s about strengthening from the ground up.
3. Meeting New People: Long walks lead to spontaneous encounters. Whether chatting with security guards, janitors, or tourists, each interaction adds to the richness of your day.
4. Enhanced Focus for Thinking, Writing, and Reading: Movement fosters creativity and helps organize thoughts. Walking is ideal for letting ideas flow, drafting new writing, or even reading on the go.
5. Making New Photos and Videos: Today, I’m filming on my GoPro mini at 1080p, capturing this elevated moment surrounded by energy and movement. Walking fuels creativity and encourages exploration.

Walking for Emotional Strength

“A lot of this stuff, when it comes to your emotional state of being, is actually physiological.”

Walking doesn’t just strengthen the body; it enhances your emotional well-being. Moving through the world with your own two feet makes you feel stronger, more powerful, and perhaps happier. Smiling, walking, and simply being in motion can transform your mood and perspective. It’s a reminder that sometimes the simplest things have the most profound effects on how we feel.

Key Takeaways

• Walking enhances observation: The more you walk, the more you see, and the more opportunities for photography you find.
• Movement builds resilience and joy: Being active sharpens both mind and body, creating a sense of strength and focus.
• Embrace elevated spaces for inspiration: Stand high, look out, and let the view remind you of the possibilities in front of you.

Forget about running; embrace long walks as a way to see, create, and strengthen yourself. Moving through the world lets you feel more grounded, more powerful, and more alive.

Jogging is Unhealthy: Rethinking Cardio for Longevity

Is jogging something we’ve all unconsciously agreed upon as a healthy form of exercise? I’d argue the opposite—it’s far from beneficial and, if anything, bad for us in the long run. Every runner I’ve ever met complains about some form of injury, whether it’s joint pain, shin splints, or other chronic issues that arise over time.

The Hidden Toll of Jogging

Jogging involves repetitive, high-impact movement on hard surfaces that can rattle your bones and strain your joints. Over time, this can lead to lasting damage, especially for those who jog regularly on pavement. Why put your body through that kind of wear and tear?

Instead of long, repetitive runs, focus on movement that promotes strength and minimizes impact.

Healthier Alternatives to Jogging

“Avoid any sort of running that doesn’t involve you going uphill or sprinting.”

Rather than subjecting yourself to the repetitive impact of jogging, consider alternatives that build strength and resilience without the same risk of injury:

1. Uphill Running: Running uphill engages your muscles more effectively, builds strength, and has a lower impact on joints.
2. Sprinting: Short bursts of high-intensity sprinting are powerful for cardio health and minimize repetitive impact.
3. Walking: A low-impact, highly beneficial activity that keeps you moving without the risk of injury associated with jogging.

Key Takeaways

• Rethink jogging as a daily exercise; it’s high-impact and can lead to long-term injuries.
• Focus on strength and resilience by choosing uphill running, sprinting, or walking.
• Prioritize exercises that build without breaking down: Movement should improve your body, not damage it.

Jogging may seem like the go-to for cardio, but by opting for healthier alternatives, you’ll protect your joints, preserve your strength, and keep moving sustainably for years to come.

Fasting and Walking: The Key to Focused Energy

My new theory: the more you walk, the less hunger you feel.

When I’m fasting and on the move, I experience a laser focus that keeps me completely grounded in the present. Walking while fasted not only sharpens my mind, but it also eliminates the desire for snacks or meals throughout the day. It’s like my body is fully aligned, my energy directed toward experiencing the world rather than consuming.

Walking to Eliminate Distractions

Being outdoors and walking allows me to break free from the constant pull of distractions—especially those of mindless consumption. Instead of being drawn to snacks or meals, I find myself fully immersed in my surroundings, enjoying the rhythm of each step and the simplicity of just being. Fasting amplifies this feeling, freeing me from any impulses to consume.

“When I’m walking outside and enjoying the day, it’s much easier to stay away from distractions.”

Why Fasting and Walking Work Together

Walking while fasted creates a unique, heightened state of awareness. There’s no energy wasted on digestion or decision-making about food. It’s a pure, unbroken flow that allows me to connect more deeply with my environment and my own thoughts.

Key Takeaways

• Walking reduces hunger: Movement keeps your body engaged, minimizing cravings.
• Fasting brings focus: By abstaining from food, your mind sharpens, and you’re free to stay present.
• Stay away from distractions: Walking outdoors shifts your attention away from consumption and onto experience.

Fasting and walking is a powerful combination, fueling focus, clarity, and a deeper connection to the world. It’s a reminder that sometimes, less truly is more.

Sleep and Strength: Real Power is Made in Bed

The earlier you go to bed, the more strength you’ll have the next day. After I finish my evening meal, there’s no reason to stay up—no TV, no aimless scrolling. Instead, I get to bed early so I can be up and ready to tackle the next day with full energy.

Better Sleep, More Power

“Real energy, real power, happens in the bedroom where you sleep.”

The truth is, the quality of your sleep directly impacts the quality of your day. People often rely on coffee to boost their energy, but it’s not a substitute for real rest. Coffee may stimulate the mind, but it doesn’t provide the kind of deep, rejuvenating energy that sleep does. I aim for at least 8-10 hours of sleep because when I wake up well-rested, I feel ready to take on anything.

The Importance of Prioritizing Sleep

A good night’s rest is essential. Even cultures with siestas, like in Rome, recognize the value of rest throughout the day. Naps are helpful if you didn’t get enough sleep the night before, but ideally, you’re getting a full night’s sleep. On a typical day, I’m in bed by 9 PM, hoping to be asleep by 9:30. There’s nothing that needs to be done on a computer or phone that’s more important than sleep—just shut it down and go to bed.

How to Get Better Sleep

Great sleep doesn’t just happen—it’s the result of intentional habits that set you up for rest. Here’s what I follow for a truly restful night:

1. Never miss a sunrise or sunset: Natural light, especially at dawn and dusk, helps regulate your body’s clock.
2. Stay active during the day: Walk, stand, and keep moving to avoid feeling restless at night.
3. Increase your sun exposure: Sunlight during the day improves sleep quality at night.
4. Eat lots of meat: Protein-rich meals provide steady energy, helping you feel satisfied and sleep deeply.
5. Keep lights off at night: Darkness signals the body that it’s time to wind down.
6. Limit technology use before bed: Avoid screens; instead, focus on winding down for the night.

Sleep as the Ultimate Recharge

“Consider sleep as the ultimate way to recharge your body, soul, spirit, and energy.”

For me, sleep is a time to fully recharge, not just physically but mentally and spiritually. When you treat sleep as a priority, you’re better prepared for whatever the day brings. A typical day might start with me waking up early after a full night’s rest, ready to dive into creative work or hit the streets for photography. You can tell the difference between a well-rested mind and one running on caffeine alone—real power comes from quality sleep, not quick fixes.

Key Takeaways

• Prioritize sleep for true power: A strong, productive day starts with a great night’s sleep.
• Set a healthy evening routine: Go to bed as early as possible to maximize rest.
• Practice sleep-friendly habits: From sunrise exposure to limiting technology, each small step supports deeper, more rejuvenating sleep.
• Nap if necessary: If you didn’t get enough sleep, a midday nap can help recharge.

Sleep isn’t just rest—it’s the foundation of strength and energy for everything else. Embrace it, prioritize it, and let it fuel you to perform at your best every day.

The Truth About Health and Art: Building a Strong Foundation for Creativity

When you dedicate time and energy to focusing on your health, everything else truly starts to fall into place. Health is the foundation upon which all other pursuits rest, and the more exuberant your physical well-being, the greater your lust for life and motivation to create.

Health as a Catalyst for Art

For me, prioritizing health has brought a sense of confidence, vigor, and courage that permeates my work. The healthier and stronger I become, the more I feel empowered to transcend as an artist and photographer. When your body is in peak condition, there’s a clarity and energy that makes artistic expression not only more possible but more potent.

“The healthier and stronger I become, the more I can transcend as an artist and photographer.”

More Meat, More Power, More Photographs

The best diet for a street photographer? The carnivore diet. Eating a diet rich in red meat provides a unique power and stamina—more energy to walk, explore, and photograph. By fasting during the day and eating a single, hearty meal at night, I’m fueled for the demands of street photography, with a sharp mind and unlimited power to stay on the hunt.

“More meat, more power, more photographs.”

God is in Your Gut: Trusting Intuition in Street Photography

In street photography, following your intuition is essential. Great photographers follow their godlike intuition or gut feeling. Fasting and eating a large meal of red meat each night sharpen my instincts. This diet keeps me clear-headed and focused, without the distractions of hunger or bloat. I’m always ready to react, to capture, to create.

“God is in your gut.”

Why Health Fuels Creativity

Health provides a solid platform for creativity. When the body is energized and resilient, the mind is free to wander, explore, and stay curious. It’s a direct path to deeper inspiration and sharper focus, allowing you to channel your creativity with purpose and passion.

Key Takeaways

• Prioritize health as a foundation for all other pursuits.
• Follow a high-protein, carnivorous diet for energy, stamina, and focus.
• Trust your gut—fueled by fasting and a big, protein-rich meal, you’ll have intuition and power to capture life as it unfolds.
• Transcend in your art by cultivating a healthy, energetic body and mind.

The truth about health and art is simple: the better you care for yourself, the stronger your creative spirit becomes. Make health your priority, and watch everything else—art, life, and purpose—fall into place.

Visit an Elevated Surface Every Day: Finding Perspective from Above

There’s something incredibly empowering about standing on an elevated surface, looking out at the world below. Whether it’s a hill, mountain, or rooftop—find an elevated space near you and make an effort to start your day there. The feeling of looking out from above gives you a fresh perspective, a moment of clarity, and a boost of energy that sets the tone for the day.

Look Out at the Horizon

When you’re up high and can see the horizon stretching into the distance, it’s a reminder that the world is open and endless. There’s so much to see and explore, and the view from above offers a sense of freedom. Standing in an elevated space, looking out over rivers, trees, the horizon, and the sky, grounds you in the present moment and inspires curiosity.

“When I can see the horizon in the distance, it reminds me that the world is open and endless.”

The Daily Habit of Perspective

Visiting an elevated place each day gives you more than a scenic view. It shifts your mindset. It’s a chance to step away from the daily grind, reset, and gain perspective. From up high, everything feels more manageable, and you’re reminded of how small everyday worries can be in the vastness of the world.

Key Takeaways

• Seek out elevated spaces near you, and make them part of your routine.
• Look out at the horizon to remind yourself of the world’s openness and endless possibilities.
• Start your day from above to ground yourself in the present and inspire a spirit of curiosity.

Standing on an elevated surface each day might seem simple, but the sense of clarity and empowerment it provides is profound. Embrace the view, breathe deeply, and let it set the tone for your day.

One Meal a Day: Fueling Focus and Power

For over a year now, I’ve embraced intermittent fasting with a one-meal-a-day routine. The experience has been transformative, revealing how much humans overeat and how unnecessary frequent meals can be. I’ve found that eating during the day makes me sluggish and drains my energy. But by waiting until the end of the day, I’m filled with power, motivation, and mental clarity to pursue my goals.

Food is Fuel

I view food as fuel, nothing more. Each month, I stock up on red meat from Costco. Lamb leg is my go-to for its flavor and affordability—it’s about five dollars per pound and tastes incredible. Another favorite is Wagyu ground beef, which has a rich taste and leaves me fully satisfied. Red meat is, without question, the most satiating food out there. A single steak fills me with the energy to power through the next 24 hours without feeling sluggish or bloated.

What’s fascinating about red meat is that you can consume as much as you need without feeling weighed down. It’s simple: eat until you’re truly satisfied and ready for the next fast.

No More Snacks

“It’s the ultimate cure for any food addiction or mindless snacking.”

One of the best parts of a single-meal-a-day, red-meat-focused diet is that it completely eliminates the need for snacks. When your diet is streamlined to one meal, there are no little snacks or treats calling to you from the cupboard. This lifestyle cures mindless snacking and kills off food addiction. Think about it: would a hunter reach for a granola bar before a hunt? Definitely not. Eat like our ancestors, focusing on what truly sustains.

Laser Focused

When I’m fasting, I feel laser focused. An empty stomach sharpens my mind, making me feel like I’m on the hunt, ready to tackle any challenge. I usually kickstart my day with a shot of espresso, and then it’s just water and black coffee—no cream, no sugar. Coffee might be an appetite suppressant, but for me, it’s a creativity booster. I’d say, drink coffee freely, but cut it off early. My last cup is usually by 9 AM to keep my focus and avoid any crashes.

Change Your Life

Living on one meal a day removes all distractions, simplifying choices and cutting out useless foods. It’s not only economical, but it also gives you raw energy to take on each day. By fasting and focusing on red meat, you’ll feel stronger, more focused, and, honestly, like a new person. After just a few months, you won’t recognize yourself.

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Key Takeaways

• One meal a day keeps energy levels high and mind focused.
• Red meat is the most powerful fuel, giving you sustained energy without bloating.
• Eliminate snacks and mindless eating habits for better focus and discipline.
• Coffee and water—simple, effective, and perfect for a streamlined lifestyle.

Incorporating this routine doesn’t just change how you eat; it changes how you live. Embrace it, and see how it transforms your energy, mindset, and life.

The Best Carnivore Diet Meal: Lamb Leg

Lamb is the ultimate carnivore diet meal—rich, tender, and full of flavor. After fasting all day, nothing beats a hearty, satisfying plate of lamb at night. The lamb leg from Costco is my go-to; it’s a perfect balance of quality and affordability, making it ideal for anyone following a carnivore diet.

Cooking Lamb Leg in an Instant Pot

“I am no chef or genius but I do know that lamb leg is super simple to make.”

Cooking lamb leg doesn’t have to be complicated. Just grab an Instant Pot from Costco or Amazon, and let it handle the work. Here’s how I do it:

1. Place the lamb leg in the Instant Pot.
2. Add bone broth for extra flavor and tenderness.
3. Toss in some rosemary or thyme and a bit of salt.
4. Set the pot to slow cook for 8 hours.

This is the “9-5 of cooking” for me—set it up in the morning, go about your day, and come home to a juicy, tender meal that’s unbelievably good. In terms of carnivore diet, lamb leg is one of the best choices out there: it’s nutritious, satisfying, and simple.

Lamb and Tradition: Eid al-Adha in Palestine

Recently, I captured a powerful photo during Eid al-Adha in Palestine. In Jericho, I witnessed the sacrifice of hundreds of lambs—a tradition that filled the streets with the sights, sounds, and scents of the ritual. For days, blood covered the streets, a raw reminder of tradition and sacrifice in everyday life.

A Carnivore’s Routine: Everyday Ramadan

In many ways, my one-meal-a-day routine mirrors Ramadan—a time of fasting, focus, and reflection. While I’m not following it religiously, there’s a certain discipline and respect for the process. Keep it halal and keep it simple: lamb, prepared with care, and enjoyed fully.

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Key Takeaways

• Lamb leg is the best carnivore meal for flavor and ease.
• Instant Pot makes cooking lamb simple—just add broth and spices, slow cook for 8 hours.
• A daily fast followed by a single meal aligns well with timeless traditions, focusing on nourishment and simplicity.

The Body is Democratic: Prioritizing Health Over Possessions

The body is democratic. It responds to simple, timeless habits, requiring nothing flashy or extravagant. The fundamentals—walking, lifting, sleep, and quality food—are the true markers of health and strength. Today, too many people flex their cars, watches, or other possessions, often sacrificing their health in the process. The biggest flex? A healthy body, mind, and soul.

My Blueprint for a Democratic Body

• Walk more: Movement is medicine.
• Sun exposure: Absorb the energy and benefits of natural light.
• Sleep 8-12 hours: Rest is non-negotiable.
• Daily lifting: Simple bodyweight exercises like farmer’s walks, push-ups, and pull-ups provide functional strength.
• 100% red meat carnivore diet: Fuel that nourishes the body fully.
• One meal per day: Eat intentionally, consume only what sustains you.
• Fasting: Skip breakfast and lunch; rely on your body’s natural energy reserves.

Health is the Flex

“The sad truth is that a lot of these people sacrifice their physiology for the materials they possess.”

People today seem to flaunt material goods as a sign of success. But what does it mean if it comes at the cost of their health? Physical vitality, mental clarity, and inner peace are the ultimate flexes. Health is something that wealth can’t buy but is infinitely more valuable.

Find Inspiration in Ancient Statues

Whenever I look at the ancient statues of Rome, I’m captivated by the perfection carved into marble. Muscular bodies, finely detailed physiques—they were seen as beautiful, a physical ideal worth championing. The men of ancient civilizations prioritized strength, resilience, and endurance. For me, these statues serve as both inspiration and reminder: strive for strength, both inside and out, and aim to become even half the men that they were.

Don’t Sacrifice Your Physiology

“If you’re stuck indoors working at a computer, just stand and move your body as much as humanly possible.”

Working indoors at a computer can be unavoidable, but don’t let it enslave your body. Stand, move, stretch—anything to keep the blood flowing. A standing desk can help if you’re homebound, but the goal is simple: don’t sacrifice your body’s health for anything meaningless. If we give up our physical strength, we risk slipping into a state of decay.

Walking: The Foundation of Strength and Peace

“I believe when you walk you enter the state of becoming.”

Walking is, perhaps, the most critical form of exercise. Whether it’s through a quiet park or a busy street, walking creates a state of calm, a place where thoughts can settle or flow freely. Walking isn’t just movement; it’s becoming. It’s a form of meditation that keeps the mind sharp and the body strong.

And for those looking to build real strength, the farmer’s walk is essential. This simple act of carrying weight builds proper posture, grip strength, and full-body endurance. When done consistently, walking and lifting can keep us young, healthy, and resilient.

Key Takeaways

• Prioritize health over possessions: Physical strength and wellness are worth more than any material item.
• Seek inspiration from ancient ideals: Strong, resilient bodies were celebrated—embrace that value.
• Stay active, even in a desk-bound job: Avoid sacrificing your body to modern work routines.
• Walk daily: Walking is not only movement but a meditative practice that enriches body and soul.

Ultimately, the democratic body requires no luxury—only commitment. Embrace these timeless principles, and build a life that celebrates health as the ultimate form of wealth.