Body (Diet and Exercise Tips)

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Here is a sample diet and workout plan for high school kids who are trying to bulk up and get stronger while eating healthier:


  • Eat plenty of protein. Protein is essential for building muscle, so it's important to eat plenty of protein-rich foods, such as meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.
  • Eat complex carbohydrates. Complex carbohydrates, such as whole grains, fruits, and vegetables, provide your body with sustained energy and help to build muscle.
  • Eat healthy fats. Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, are important for overall health and hormone production.
  • Limit processed foods, sugary drinks, and unhealthy fats. Processed foods, sugary drinks, and unhealthy fats can sabotage your muscle-building goals.


  • Lift weights. Strength training is the best way to build muscle. Aim to lift weights at least 3-4 times per week.
  • Focus on compound exercises. Compound exercises, such as squats, deadlifts, bench presses, and overhead presses, work multiple muscle groups at the same time. This makes them more efficient for building muscle.
  • Lift heavy weights. To build muscle, you need to lift weights that are challenging. Aim to lift weights that you can only lift for 8-12 repetitions with good form.
  • Progress gradually. Don't try to do too much too soon. Start with lighter weights and gradually increase the weight as you get stronger.

Sample diet plan:


  • Oatmeal with berries and nuts
  • Eggs with whole-wheat toast and avocado
  • Greek yogurt with fruit and granola


  • Grilled chicken or fish on a whole-wheat bun with vegetables
  • Salad with grilled chicken or fish
  • Leftovers from dinner


  • Salmon with roasted vegetables and brown rice
  • Chicken stir-fry with brown rice
  • Lentil soup with whole-wheat bread


  • Fruits and vegetables
  • Nuts and seeds
  • Hard-boiled eggs
  • Greek yogurt

Sample workout plan:

Day 1:

  • Squats: 3 sets of 8-12 repetitions
  • Bench press: 3 sets of 8-12 repetitions
  • Bent-over rows: 3 sets of 8-12 repetitions

Day 2:

  • Deadlifts: 3 sets of 5-8 repetitions
  • Overhead press: 3 sets of 8-12 repetitions
  • Pull-ups: 3 sets to failure

Day 3:

  • Rest


This is just a sample diet and workout plan. You may need to adjust it based on your individual needs and goals. Be sure to talk to your doctor before starting any new diet or exercise program.

Here is a diet and exercise plan for older dads that work have little time to workout:


  • Eat plenty of fruits, vegetables, and whole grains.
  • Choose lean protein sources, such as fish, chicken, and beans.
  • Limit processed foods, sugary drinks, and unhealthy fats.
  • Stay hydrated by drinking plenty of water.


  • Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
  • If you can't fit in a 30-minute workout, try breaking it up into shorter sessions throughout the day.
  • Some examples of moderate-intensity exercise include brisk walking, swimming, and biking.
  • If you are new to exercise, start slowly and gradually increase the duration and intensity of your workouts over time.

Here are some tips for making time for exercise:

  • Work out at home: There are many exercises that you can do at home, such as bodyweight exercises, yoga, and Pilates.
  • Take a fitness class: This is a great way to meet other people and get motivated.
  • Work out with a friend: Having a workout buddy can help you stay accountable.
  • Get creative: If you're short on time, try doing some exercises while you're doing other things, such as walking up the stairs instead of taking the elevator or doing squats while you're brushing your teeth.

Here are some additional benefits of diet and exercise for older dads:

  • Weight loss or maintenance: Diet and exercise can help you lose weight or maintain a healthy weight.
  • Reduced risk of chronic diseases: Diet and exercise can help reduce your risk of developing chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer.
  • Improved mood: Diet and exercise can improve your mood and reduce stress levels.
  • Increased energy levels: Diet and exercise can give you more energy and help you feel more alert.
  • Better sleep: Diet and exercise can help you sleep better at night.
  • Reduced pain: Diet and exercise can help reduce pain from conditions such as arthritis and back pain.
  • Improved cognitive function: Diet and exercise can help improve your cognitive function, such as your memory and thinking skills.
  • Increased lifespan: Diet and exercise can help you live a longer and healthier life.

I hope this helps!