About a year ago, I set out on a journey to write a book that was different from any other health, wellness, and self-improvement book out there. I wanted to create an all-encompassing and digestible resource for people that could provide value no matter the circumstance. Spanning over 30 topics pertaining to your health and wellness, this book offers a comprehensive guide to improving your quality of life. You can take control of your health, wellness, and performance by using foundational principles, action-based strategies, and tools that are easy to use. Many books give you similar resources for a specific topic, but my goal is to offer information, strategies, and resources for various topics. This holistic approach is intended to achieve my ultimate goal:

  • Empower people to take control of their health and wellness.
  • Ignite meaningful change.
  • Inspire others while reaching personal fulfillment.

Over the coming months, I will finally be able to share this resource, and I couldn’t be more excited! Stay tuned for more information! 



Extra Steps and Stand-to-Sit Ratio

  • Adding 1,000 extra steps to your day can improve mood, digestion, heart health, bone mineral density, blood sugar regulation, balance, and overall mortality risk.
  • Aim for a stand-to-sit ratio between 1:1 and 3:1 for maximum health benefits


5:1 Fiber Rule

  • When it comes to whole grain products, try to buy and eat products with a 5:1 ratio (or less) of carbs to fiber
  • Fiber is great for digestive and overall gut health


A practice that helps you get into a relaxed and restorative state while the mind is still awake (Coined by Dr. Andrew Huberman)

  • NSDR protocol usually follows two steps: a self-induced state of rest followed by a period of directed, intense focus 
  • A powerful way to achieve deep relaxation and slow down your brain frequency

NSDR (Non-Sleep Deep Rest)

Try an NSDR protocol by Madefor on Youtube to relax, restore, and recharge your body and mind without sleep.


Four factors that make up Emotional Intelligence (EQ or EI)

  • Self Awareness (Understanding your own emotions)
  • Self Management (How you actually manage and regulate your emotions) 
  • Social Awareness (How you understand and empathize with other people’s emotions)
  • Relationship Management or Social Skills (Using your awareness of your own emotions and those of others to manage interactions successfully)

Emotional Intelligence is a very strong (possibly the strongest) predictor of success in work, relationships, and sports. 

Book Recommendation

7 Habits Of Highly Effective People by Stephen Covey

Podcast Recommendation

The Daily Stoic by Ryan Holiday

Things I'm Trying

Sauna and Cold Shower Blitz – Been incorporating the sauna into my routine for about an hour a week, split up into 5-7 sessions, usually after my workouts. I have also been doing a 1-2 minute cold blitz at the end of my morning showers before I start my work day. Both sauna and cold exposure can have incredible health benefits when used correctly.

Kyle’s Quote Of The Week

“Nobody knows what you’re capable of until you show them.”