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.
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.
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.
Rather than obsessing over perfection, establish a repeatable weekly flow of grocery shopping, meal prepping, and batch cooking.
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.
Foods like white bread, pastries, and sugary cereals break down fast, spike your blood sugar, and leave you hungry, tired, and craving more
Nighttime eating interferes with digestion, sleep quality, and hormonal balance.
Hidden sugars in drinks are a major source of daily inflammation and fat storage.
Meals lacking protein result in poor muscle recovery, lower satiety, and reduced metabolic function
Make 80–90% of your food choices from whole sources.
Start your day with high protein to boost energy, curb cravings, and stabilize blood sugar.
Write down your meals to build awareness and spot patterns. No calorie counting—just notice what fuels you.
Aim for 80%+ of meals made at home where you control ingredients, quality, and portions.
I had chronic upper back shoulder neck pain for the last eight to nine years, and I was really just hoping to get it fixed. I can sleep at night without waking up, I can drive without my left arm going numb. Everything day to day, I feel better.
They are an integral part of my journey, and for me to maintain my baseline of pain management. It all comes together to help me maintain that quality and that baseline to help me managing my pain.
Honestly I couldn’t drive, I couldn’t check my blind spot, I couldn’t move my back at all. I felt like my life is over and I didn’t even know how to fix it. I remember I was crying after my first adjustment, first from relief and from “Oh my God, I can feel my back again!”
I’m sitting a lot when I’m working, and what I started noticing is that I have a lot of lower back pain and middle back pain, and it started bugging me a lot. The very first moment when I came through the doors, I saw the friendliness, this human approach to the problems. I did go to a lot of places before and it was not the same. Here kind of felt like home.
I’d absolutely recommend it, not just for chiro but I’ve had kinesiology as well and I think it’s a fabulous team.
The best part about being here as a patient is you get answers, so it’s simplicity. Being able to understand what’s going on, and being able to actually make those changes in your day to day life. I would highly recommend to anybody that I know to definitely come see Lighthouse.
Since I was 12, I’ve had scoliosis that I had 13 back surgeries for. I’ve had metal rods put in and taken out and I’ve always had back pain since then. So far every month or so they do X-rays and a progress report, and it’s always been positive, it’s always going in the right direction we want it to go.
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.
