FUEL is about building a lifestyle of nourishment. It’s not what you eat once in a while—it’s what you do consistently that matters. By creating simple, repeatable habits around food and hydration, you build a body that supports your purpose.
100+Living Fuel
Practical Protocols
eat real food first
Build every meal around whole, unprocessed foods—plants, animals, and ingredients your grandparents would recognize. Shop the perimeter of the grocery store, and avoid anything with more than five ingredients you can’t pronounce.
front load your nutrition
Consume the majority of your nutrients in the first two meals of the day. This supports circadian rhythm, improves energy, and reduces late-night cravings.
build a weekly food rhythm
Rather than obsessing over perfection, establish a repeatable weekly flow of grocery shopping, meal prepping, and batch cooking.
upgrade vs restrict
Instead of cutting things out, replace them with better options. Swap seed oils for olive oil, sugar cereal for eggs, or soda for sparkling water with lemon.
What to Avoid
highly refined carbs
Foods like white bread, pastries, and sugary cereals break down fast, spike your blood sugar, and leave you hungry, tired, and craving more
eating late at night
Nighttime eating interferes with digestion, sleep quality, and hormonal balance.
sugary drinks
Hidden sugars in drinks are a major source of daily inflammation and fat storage.
low protein meals
Meals lacking protein result in poor muscle recovery, lower satiety, and reduced metabolic function
Start Here
Whole Foods
Make 80–90% of your food choices from whole sources.
High Protein Breakfast
Start your day with high protein to boost energy, curb cravings, and stabilize blood sugar.
Food Journal
Write down your meals to build awareness and spot patterns. No calorie counting—just notice what fuels you.
Cook at Home
Aim for 80%+ of meals made at home where you control ingredients, quality, and portions.
100+ Living Plan
As a society, we are living longer. But are we living better? The 100+ Living Plan is a practical and attainable plan of attack to do everything we can to ensure our last decade of life is filled with joy, hope and activity and NOT spent in the hospital or a long term care facility.