Diet, Supplements, Exercise and health


Your body is a sophisticated and complex biological and organic machine. Treat it that way. Would you put sand in your car’s gas tank? Your body uses three sources of energy:

  • Fat
  • Carbohydrates
  • Protein

Incorrect insulin levels wreck havoc on your body’s systems. Especially body fat %. Reducing/eliminating carbohydrates stabilizes insulin levels thus reducing body fat.



  • Lose weight.
  • Makes you STRONG!
  • Reduces stress. Increases psychological and physical energy.
  • Strengthens bones. Takes stress off of back and joints (especially back). Protects your body.
  • Appearance, chest, shoulders etc. Others respect you.
  • Psychological, feel better about yourself. Builds confidence and self-esteem, cascades to other areas.
  • Improves mood. 16 weeks of exercise can be as effective as prescription antidepressant medication. Increases the body's production of endorphins.
  • Causes your lungs to process more oxygen with less effort; your heart to pump more blood with fewer beats; and the blood supply directed to your muscles to increase. As a result, by performing cardiovascular exercises, you are increasing your body's endurance and efficiency.
  • Improved immune system. Makes you less susceptible to minor viral illnesses such as colds and flu. Aerobic exercise helps activate your immune system and prepares it to fight off infection.
  • Increased life span. The Harvard Alumni Health Study (1986), published in the New England Journal of Medicine, scientifically linked exercise with increased life spans for the first time. Since then, additional research has supported this finding.
  • From a master strength coach, "I also have come to see how easy it is to build strength with the kettlebells. After spending a year building the core strength exercises. (Cleans and presses, swings, snatches, windmills, and turkish get ups. ) Treating every workout like a practice. Focusing on perfecting technique. I am convinced that the kettlebell is the most perfect exercise piece of equipment on earth."


  • Stretching.
  • Use the Tabata protocol (tip: use kettlebells).
  • Weight train for strength not size. One set, reps to failure, use maximum intensity! Attempt to increase the weight and/or reps each session (eventually you'll only increase one or the other about once a year.
  • Do the above 5 days a week.


Dressing, Style & Appearance

Dressing Well

  • Be dressed sharp. Look like “somebody”. Dress as professional and as "high-end" as your budget allows.
  • What you wear tells the world how you expect to be treated.
  • Get custom tailored clothes (pants, shirts and suits).
  • Use cuff links.
  • Wear a pocket square.
  • Get custom shoes.
  • Your tie, pocket square and cuff links should match.
  • Shoes:
  • Your shoes and belt must match.
  • Socks should match your pants, not your shoes. If you're not sure, wear black or multi-colored-striped socks (they match 80% of pants and shoes). BlackSocks are the best dress socks; period.


  • Practice good grooming. Be clean and odor-free. Check B.O. and breath. Fingernails.
  • Get your nails done (all twenty). You're a Pro, not a pig farmer.
  • Shave correctly with a double-edge razor, with high-quality DE blades, use a brush and high-end shave soap.
  • Take care of your skin with good skin care products. Consider subscribing to Birch Box.