Simple, realistic ways to fuel your body — even on your busiest days. If you’re a parent, you already know: the days move fast. Early mornings, work, school drop-offs, activities, dinner, bedtime… and somewhere in the middle, you’re supposed to eat well. And while perfect nutrition might feel out of reach, protein is the one habit that makes the biggest difference in your energy, cravings, recovery, and fat loss — especially when life is full.

Here’s the truth — you don’t need a total life overhaul. You don’t need a 30-day challenge, a reset, or a massive plan. You need one habit that you can do consistently for the rest of the year. Because the people who finish strong aren’t the ones who do everything. They’re the ones who keep showing up for something.

I get asked this a lot: “Do you drink?” My answer is simple - NO. It’s been seven years and I don’t regret or miss a single thing. Not because I’m trying to be perfect. Not because I think one drink ruins everything. But because I’ve seen the impact alcohol has - on my body, my mind, my goals… and even on families. I’ve seen what it does, and that’s enough for me to know it doesn’t belong in the life I’m building.

There’s nothing wrong with loving your morning coffee. That warm, earthy aroma. That first sip that says let’s go. But here’s the truth, your body already built its own natural alarm clock. And when you time coffee right, you can ride that rhythm instead of fighting against it.

When it comes to training and health, one of the most common mistakes people make is undereating. Diet culture has pushed the idea that “less is better,” but here’s the truth: if you’re constantly under-fueled, your body won’t perform the way you want it to.