Whats going on
Halloween, the NYC Marathon, and an election in one week – Holy smokes.
Hope ya had a great Halloween, this girlie sure did
Spidergirl also inspired this newsletter.
Today I’m sharing my post-Asia trip supplement haul, the snack swap that’s kept me chip-free for weeks, and a shepherd’s pie that’s been on repeat in our kitchen.
The Whole Foods Incident
I’m standing in line at Whole Foods last Tuesday to return some Amazon purchases. Charlie spots a small bottle of Vitamin D3 with K2 in my bag and wants to shake it.
Sure, why not? It’s sealed. What could go wrong?
Somehow—and I still don’t understand the physics—she shakes it loose. The cap pops off. Sixty soft gels go flying across the Whole Foods floor and she looks up and smiles
She’s cute, so whatever.
The reason I was returning that vitamin D in the first place? I found the same brand at Costco—160 capsules for $27 instead of 60 for $18. Major win, minus the public spectacle.
But as I stood there picking up capsules, I thought: I’ve got some solid stuff on this order. Why not share it?
Immune Defense
Vitamin D3 with K2 – Across the board, I see vitamin D deficiencies in my clients. Now that we’re not getting it from summer sun, supplementing is non-negotiable. The K2 helps with absorption
Oil of Oregano – This is my top-flight defense against colds and coughs. If Charlie’s sick, I take one. If I feel a tickle in my throat, I pop two. Hasn’t failed me yet.
Zinc – More insurance against the sniffles.
Gut Reset
Seed Probiotic – Pricey but very effective in the sense that you can see a change in your poop after a week of use. After my trip to Asia, my gut went through a rollercoaster ride with Singaporean street food, Indonesian satay, fried rice, and noodles. I needed a hard reset here.
The Performance Stack
Levels Protein Powder – I’ve been using this for about five years now. Grass-fed, clean, actually digestible. Twenty-four grams per scoop, mixes perfectly in smoothies without that chalky nonsense. Sometimes Costco has the 5-pound bag, but it’s not available often enough to rely on.
LMNT Electrolytes – I like the flavor and the ratios. A bit pricey, sure, but for intense workouts or those mornings after cocktails, it’s Non-Negotiable. The citrus salt flavor is my go-to.
Creatine – Simple monohydrate is best. I keep these gummies on hand when I’m rushing out the door, and when I have time before workouts, I use this powder.
L-Carnitine – Here’s a weird one: when I do cardio, I don’t sweat much naturally. To expedite the sweating process, I scoop some into water before a run. I’m dripping in minutes.
Bonus
Stevia Maple Syrup – I dump a serving or two into plain Greek yogurt, and it tastes incredible. I can’t stand the tart punch of plain yogurt, and this sweetens it up perfectly without the sugar crash.
Snack Problem
I don’t like using the word “addiction” loosely, but I need to be honest: every weekend this summer, starting on Thursday, I’d hit the grocery store. Proteins, produce, and then a couple bags of “healthy-ish” chips.
My rotation: Boulder Canyon cheddar sour cream, malt vinegar, or Siete salt and vinegar chips.
After running after a two-year-old all weekend, a cocktail, brisket from Fete Sau in Brooklyn, and some crunchy snacks capped the day perfectly.
A Revelation
Flying back from Asia a few weeks ago, I started planning my fall reset. I knew I had to address the chip thing, but going cold turkey felt miserable.
So I thought, ‘What if I made healthy French fries?’
My logic: the crispiness would scratch the same itch. I’d feel fuller quicker, so I couldn’t shovel them down mindlessly. And potatoes > processed chips from a calorie and nutrient standpoint.
I found recipes. Ordered a fry cutter. I went to Whole Foods the day after I landed to buy potatoes and beef tallow to cook ’em in.
Then, as I was grabbing frozen blueberries, a sign from the gods appeared. I laid my eyes on these.
The Results
I haven’t had chips since I got back. Haven’t craved them either.
BBQ weekends are still a thing—I’m not a monk—but now I air fry half a bag of these, and my wife and I share them during our Sunday night shows.
Calorie-wise and health-wise, it’s miles better. The fries taste amazing—crispy on the outside, fluffy inside. This is how McDonald’s originally made their fries before they switched oils.
Sometimes the solution isn’t willpower. It’s just finding a better version of what you actually want.
What’s Cook’n – A Healthy Take On Shepherd’s Pie
With the weather turning cold and training ramping up for clients (and myself), my wife has been making this shepherd’s pie variation on repeat.
It checks every box: protein-packed, easy to meal prep for days, and it actually tastes good reheated!
Here’s what goes in:
- Lean ground beef (or one pack lean, one pack 85/15 for more flavor)
- Purple sweet potatoes for the topping
- Carrots and peas mixed in
It’s obviously a protein bomb, and the peas and carrots add flavor and texture, but the real star is the purple sweet potato.
Why purple instead of regular?
Extracts from purple sweet potatoes have been shown in animal studies to extend lifespan, improve cognition, and enhance memory. They also pack 150% more antioxidants than blueberries.
Plus, they taste slightly sweeter and have this gorgeous color that makes leftovers actually look appetizing on day three.
She makes a big batch on Sunday and always has leftovers for the week.
Our only modification is…
Use frozen carrots and peas, and omit dried herbs if not available at home. For the purple potato topping, bake whole until tender, scoop out the flesh, and mash with butter, cheese optional.
This week, we are using one pack of lean 93/7 and an 85/15 as well as adding cheese. Previously, it was all lean and no cheese.
Holiday Balance
Now, with the holiday season around the corner, having a few healthy, easy-to-make options keeps the rest of the festivities in balance.
I’m using these weeks leading up to Thanksgiving to really dial in—eating clean, prepping ahead—so that Thanksgiving itself can be a proper payoff without guilt.
And remember: you can always find time to fit exercise in. Any timeframe works if you have the right system. Need a refresher? [Read last week’s letter here].
Establish the routine now. Prep a bit. Enjoy this stretch.
I’ll hit ya back before Thanksgiving. ✌🏾
Cheers,
Ryan