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What I eat for breakfast every morning

One of the common questions I often get is “What do you eat for breakfast?” As a matter of fact, I was on a Facebook LIVE last Friday morning, and several people asked me to share my “Ketogenic Plan and specific breakfast routine.”

OK…here goes. And better yet, in addition to my breakfast and keto plan, I will give you a bit more insight into my morning routine as I believe BOTH are important in overall good health, energy, and vitality.

First off, I do a fasted 30-40 minute cardio most weekday mornings. I essentially wake up, have a cup of water with some aminos, take 10-15 minutes of prayer/quiet time, and immediately get in some “easy” cardio (60%-75% of MHR). This could be a brisk walk, some elliptical or ARC Trainer work, or maybe a jog (I’ll jog only 1-2x per week). This gets my “brain chemistry” right and gets the energy flowing and the neurons firing.

I’ll typically follow that up with 20 minutes of strength circuits 2-3x per week. This will include bodyweight, dumbbells, kettlebells, TRX, jump rope, and a few selectorized pieces (I get another 2 days of strength training for 45 minutes at Fitness Quest 10 in the afternoons also).

After 45-60 minutes of movement in the morning, it’s 6 am and it’s TIME TO EAT!

Here is what I EAT at least 5 out of 7 days:

1 cup of oatmeal. I load it up with berries (blueberries, strawberries, and blackberries), slivered almonds, walnuts, and a splash of almond milk. I like to sprinkle a dash of cinnamon on the top as cinnamon is great for anti-inflammation.

3 full eggs. Sprinkle eggs with Himalayan sea salt and cracked black pepper. And ketchup is a must.

And here are my 5 “secret” supplements I use to fortify my nutrition:

  1. Whey protein. Because I just worked out, my muscles are starving for fast-digesting, whey protein. Most mornings I put 2 scoops of Ascent Whey Protein into 10 ounces of Chocolate Almond Milk. Yummy. Ascent has no artificial ingredients, sweeteners, zero sugar, and the highest level whey. I have tried them all and I like ASCENT the best. It tastes clean and pure and assimilates well into water as well as almond milk. I will also have 2 more of these shakes throughout the day WHEN I have a sugar craving or to satiate my appetite.
  1. Adrenal Complex.When the body is under stress, cortisol is released. Cortisol can hold onto body fat and cause a lot of maladies in the body. The complex I use has a spectrum of B vitamins and herbs to fortify the adrenal glands. And the more I study “adrenal health” and “adrenal fatigue,” the more I realize the importance of taking care of your adrenals and managing stress.
  1. Bragg’s Apple Cider Vinegar (2 teaspoons). This goes back to Hippocrates in 400 B.C. when he said let your medicine be your food and your food be your medicine. Apple cider vinegar has long been regarded as having many medicinal benefits. It is rich in enzymes and potassium, is great for the immune system and gut health, helps detoxify the body, and is good for Ph Balance. It doesn’t taste great so just suck it up and down it!
  1. Cod Liver Oil (2 teaspoons). Yummy yummy to my tummy. Seriously, it tastes way better than it sounds. I use Carlson’s lemon-flavored cod liver oil.

Cod liver oil is high in omega 3’s and vitamin D which are known for lowering inflammation, preventing blood clotting, lowering high cholesterol and high blood pressure, great for brain health, and preventing depression.

  1. KETO-OS (2 scoops per day). This is something I’ve been doing for about 6 months now and I LOVE me my Ketos. I started on more of a ketogenic nutrition program when I was on NBC STRONG and have studied it in-depth ever since. It just makes sense to me and my body works well on it.

Essentially, a ketogenic diet is a low carb (bad carbs) and high fat (good fats) diet that lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fat and ketones for energy.

Studies have now shown that this nutritional program can positively help these conditions:

  • Heart disease
  • Cancer
  • Alzheimer’s
  • Parkinson’s
  • Epilepsy

Essentially, the foundations of a ketogenic program include:

  • Reduction or elimination of sugars. Sugars are like a drug and throw your entire blood sugar levels and hormones out of whack. This includes no alcohol and little to no bread. Soda, fruit juice, cake, candy were never an option anyway.
  • Increase in “good” fat. Emphasis of “good” fats comes in the form of wild fish (salmon, tuna or mackerel), nuts, avocados, and animal fats. Additionally, MCT oil (medium chain triglycerides) is a part of the program.
  • Limited fruit. I limit mine to a small portion of berries (blueberries, blackberries, and strawberries) on my oatmeal each morning. After that, I don’t eat a ton of fruit the rest of the day.
  • Grass-fed butter and grass-fed beef are all allowed on the table now. Bam!

In addition to my ketogenic type choices, I also use a supplement every day called KETO-OS.

KETO-OS is a supplement I do 2x in the morning and one time (non-caffeinated) in the evening before going to bed. My favorite is the Orange Vanilla and I prefer that flavor about 75% of the time. The chocolate flavor and Maxx aren’t far behind but I’m a man of habit.

(If you want more information on how you can try KETO-OS, email me and I can send you all the details. Or you can check out this link for more details and receive some immediately.)

With the KETO-OS, I noticed my changes in energy, mental focus, and clarity within weeks. I noticed my body changing within about 2-months of starting the KETO-OS.

Between the combination of my workouts, WHAT I eat and supplement, my nutrient timing, and the inclusion of the KETO-OS, I look & feel as healthy as I have in a long time. I don’t think it’s just any one thing. I do believe it’s a combination of everything.

That’s it my friends. Your morning routine sets the day in motion and allows you to dominate the details and the day. Do what YOU need to do to dial in your workouts, nutrition, supplement routine, and mindset.

Is it easy? Heck no.

Is it worth it? You better believe it is.

Your health is worth millions. As an old proverb states, “He or she who has their health has 1,000 dreams. He or she who does not, has ONE.”


Much love,


P.S. Disclaimer: This article is intended to share my personal routine of what I do to maximize my own personal health. It is not intended to diagnose, treat or recommend what you should do medically to take care of any ailments, disease, or maladies. I would recommend seeing your personal physician if you have any medical conditions that need professional help.

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