“I recently reached my one-year mark in the goal of improving my overall health. Last year when I did my yearly physical/check up, I weighed the most I ever had and probably was in the worst physical shape of my life. I was developing prediabetes, my energy level was low, I had borderline low testosterone, and I overall did not feel well. I knew I needed a change.”

“I put in hundreds of hours of research into metabolic health and really worked hard at implementing my findings into my own life. The biggest thing I have focused on is reducing the insulin resistance in my body. This insulin resistance developed over time by my consuming too many processed sugars and carbohydrates. So the first thing I did was to eliminate them. I also incorporated a regular exercise routine to help build my muscles, improve my energy, and improve my immune system.”

“Here are the rules I lived by and the principles I try to follow...”

• Eliminate All Sugary Beverages:  “I do allow diet drinks and I include a lot of soda stream mix-ins because I love bubbly drinks. But sugar in drinks…. a big no-no!”
• Significantly Decrease Processed Grains & Added Sugars:  “I rarely eat bread, dessert, rice or pasta. If I do, it’s a very small serving or a special occasion. I’ve eliminated the idea that sweets are a reward, or a ‘go to’ if I’m feeling down. I’ve reduced my carb by 80% and sugar consumption by 90%.”
• Use a Continuous Glucose Monitor:  “For me, wearing a CGM was a game changer. Only by seeing the direct result different foods and activities have on my body was I able to make focused behavioral changes.”
• Increase Healthy Fats & Proteins:  “This promotes satiety and overall health. I eat a lot of eggs, coconut oil, cream, fish, chicken, avocado, and I love adding butter to my food. I have eliminated processed vegetable oils including canola.”
• Intermittent Fasting:  “I use intermittent fasting in a healthy way. If I’m not hungry I don’t eat. I’ve removed the idea of ‘3 square meals per day.’ Intermittent fasting cleanses my body and gives my gut a break.”

• Understand & Use Ketosis:  “Use ketosis as a source of energy and weight loss. My body flips the switch to using fat as fuel instead of carbs. My weight loss is real and my energy is amazing.”
• Increase Above-Ground Vegetables, Fiber & Fermented Foods:  “I eat a lot of raw vegetables and have a salad most days. I use psyllium husk as a source of fiber. I actually eat sauerkraut and kimchi…. Never had even tried these in the past. This helps keep my gut healthy.”
• Healthy Sleep:  “I have found that my body needs about 6.5 to 7 hours of sleep to be rested. That’s just what my body needs. I try to go to bed early and rise at 5:00 or 5:30 every morning. Routine is key. I use the ‘miracle morning’ approach to make time for myself in the morning hours.”
• Reduce Stress:  “I have learned about cortisol and the effect it has on my body. I eliminate addictive or unhealthy behaviors that increase cortisol. I have addressed my personal sugar addiction. If I start feeling ‘stress’ I try to acknowledge it and figure what is causing it. Then I either need to address it or eliminate it from my life.”

• Exercise:  “Although lower on the list, this has been huge. I bought a Garmin watch to track my progress and hold myself accountable. I work out in my basement five days a week, either riding my spin bike or doing body strengthening exercises. I have realized that I don’t need a gym membership or a bunch of special equipment to get my body in better physical health. I also try to go on walks regularly with my wife. I hike a lot as well.”
• Greater Emotional & Spiritual Health:  “I believe that in my life, all of the aspects of health are interconnected. Spiritual, physical, emotional, and metabolic health work in synchrony. When I do better on one, then I can improve the other. When one pillar is struggling, the others often follow suit. Life balance is key.”
• Take Some Cold Showers:  “Yep!”
• Push Yourself:  “I do things that are hard and new to push myself physically and mentally. I climbed Mount Whitney with two of my kids. I started writing a book. I read more to learn new things. I travel to new places. And, I challenge my patients to improve their own metabolic health!”

“Take Elevate’s 90-Day Challenge...”

Perhaps you’ve heard of something called “The 21/90 Rule.”  The concept is that it takes 21 days to create a habit—then, it takes 90 days to make it a consistent, meaningful part of your lifestyle. So, make the commitment to yourself (and to the people in your life you love) to do this long enough to make a difference. After all, it’s likely taken you a lifetime to get to where you are today. Invest 90 days to turn things around for good.

• A 90-Day Clinical Study:  In August of 2019, a peer-reviewed clinical case study about Elevate’s 90-day coaching program was published:

Note: You can use “gear” icon at video bottom to watch at double speed.

“Coaching sessions take place here, at my office.”

“My friends at Elevate Fitness & Rehab in Orem have established an actual ‘coaching room’ here at my practice’s facility in Spanish Fork. The purpose is to make it convenient for my patients to meet with an Elevate coach each week to discuss their progress and set goals for the coming week.”

“Also, if you would prefer to meet with an Elevate coach at their facility in Orem, you can make arrangements to do that instead, if you’d like. Either way, during your coaching session, your Elevate coach will have you step up on a ‘metabolic scale’ during your visit that will provide important, critical information about your body—and about your progress each week—that will help your coach answer your questions about your progression, and help you set goals for the upcoming week.”

“I receive no compensation for this.”

“It’s very important to me that you know that I do not receive any compensation, of any kind, for making this recommendation to you. I simply have great respect for the team at Elevate and I have seen how amazing their coaching results are and how much they have helped so many of my patients.”

“I just want my patients to be healthier—period.”