Happy Holidays!  My best wishes and good health to everyone for this holiday season.  My gift to you all is that I’ve made tons of updates for the end of the year and holidays.  In return I would love to ask a favor—I am very close to my subscription goal for the year, but I still have >100 times more visitors than subscribers, in part because I didn’t make it obvious how to subscribe.  There’s now a note at the top of the main page, so assuming you agree there is value in the content, if you could each convince one other person to subscribe I will easily surpass my goal!

As for the updates, some are just minor tweaks and additions, but the main new content includes:

• Recipe for homemade raviolis
• Videos to accompany the basic workout routine
• More resources, including links for Naomi Whittle and Wim Hof the Iceman

Hope you enjoy!

The quote on my computer this week is a recent addition to the board: “You plant the seeds of greatness in the daily grind?”  Recognizing many things don’t come easy and to stay on top of preparation, hard work, perseverance, and discipline.

My favorite egg photo (below) was a mega-meat delight, eaten during my December keto week (I now cycle into ketosis 1 week/month to maintain that metabolic flexibility and to add ‘intermittent dieting’ to my time-restricted eating and intermittent fasting protocols).  I had ~6 mM ketone bodies in my bloodstream shortly after this one!