Over 40, fit, and still showing up for everyone.
I'm Coach E: active-duty soldier, soccer coach and father of three. I walk 5 miles a day, eat clean in a 16/8 window, and keep all four burners lit: family, friends, health and work.
Latest posts
Blog
Short reads. One idea, one thing to do today.
Nutrition
No breakfast. A 16-hour fast, an 8-hour eating window, whole foods and no alcohol.
My daily window
Mornings are water, black coffee or plain tea. My first meal comes at noon, my last bite by 8 PM. On heavy training days I may open the window a little earlier.
My rules
- Hit 140+ g of protein in two or three meals.
- No alcohol, no fried food, no sugary drinks.
- Vegetables or fruit at every meal.
- Water all day, electrolytes on long or hot days.
- Walk 10 minutes after every meal.
- Meal-prep on Sunday so there's never a reason to grab junk.
Weekly grocery list
Chicken breast, ground turkey, lean beef, salmon, tuna, sardines, eggs, Greek yogurt, cottage cheese, lentils, black beans
Spinach, broccoli, peppers, sweet potatoes, zucchini, tomatoes, onions, berries, bananas, apples, avocados
Quinoa, brown rice, oats, whole-grain wraps, olive oil, almonds, walnuts, chia seeds, natural peanut butter
Fasting isn't right for everyone, including people who are pregnant, on blood-sugar medication, or with a history of disordered eating. Talk to your doctor first.
My Day
Five miles split into three walks, fitted around duty, practice and family.
The Four Burners
The old theory says turn one off to succeed. I say turn the flame down, never off, and check every burner each Sunday.
Family
One undistracted meal a day. A walk with the kids every evening. Date night every other week.
Minimum: one real meal togetherFriends
Sunday walk-and-talk with friends. One call a week to an old battle buddy.
Minimum: one real conversation a weekHealth
5 miles a day, strength training 3 times a week, 16/8 eating, 7+ hours of sleep.
Minimum: 3 miles on the worst dayWork
Lead well, do the hard work early, coach the team, leave work at work.
Minimum: protect focus, end on timeThe Sunday Burner Check
- Rate each burner from 1 to 5.
- Pick the lowest one.
- Choose one small action for it this week.
- Stack burners when you can: a walk with your kid is Family and Health at once.
The Science
Every habit I teach is backed by research. Here's what it says, without the hype.
More steps, longer life
Risk of early death drops as daily steps rise, leveling off around 8,000–10,000.
Paluch et al., Lancet Public Health, 2022Walk after you eat
Short walks after meals lower blood-sugar spikes.
Buffey et al., Sports Medicine, 202216/8 works by making less easier
Time-restricted eating gives similar weight loss to cutting calories. It helps because a shorter window makes it easier to eat less.
Liu et al., NEJM, 2022Muscle is medicine
Strength training keeps muscle as you age and lowers mortality.
Momma et al., Br J Sports Med, 2022About 1.6 g per kg
That much daily protein supports muscle built through training.
Morton et al., Br J Sports Med, 20187 hours minimum
Adults need at least 7 hours of sleep a night.
AASM and SRS consensus, 2015Processed food makes you eat more
People on ultra-processed diets ate about 500 more calories a day.
Hall et al., Cell Metabolism, 2019Friends add years
Strong social ties are linked to a longer life.
Holt-Lunstad et al., PLOS Medicine, 2010Hi, I'm Coach E.
I grew up on three continents, and in the inner cities of most of the countries I lived in, I learned fútbol on the streets and local pitches. The game taught me teamwork, grit, and how to connect with people anywhere.
At 23, I joined the Army. More than 20 years later, I'm still on active duty, and that time has shaped me as much as the game did. Leading thousands of soldiers taught me how to talk to anyone, earn trust, and bring out the best in people. I learned that the best leaders are mentors and coaches first, and that a team only wins when everyone on it does.
Along the way, I earned a master's in Applied Physiology and Kinesiology from the University of Florida. I don't just live the science of performance and health. I've studied it.
But by my early 40s, I'd let it slide. I was heavier, prediabetic, and having a drink every night to unwind. I didn't want my kids to remember that version of me. So I started walking, quit drinking, and rebuilt the way I eat.
Today, I'm in the best shape of my life. I coach youth soccer and raise three kids with my wife. And I share what works so you can do it too.
Let's get to work.
— Coach E
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