The Fittest Doc, The Fittest You 8 The Green #12419, Dover, DE (2025)

12/22/2025

“Consistency is better than motivation“ - .0

12 Days of Christmas:
—
1. 50ft Sled Push (235/190)
2. Sandbag Clean or Stone to Shoulder
3. Shoulder to Overhead (95/65)
4. BB Reverse Lunges (95/65)
5. Front Squat (95/65)
6. Hang Power Clean (95/65)
7. Ab-Mat Sit-ups
8. Box Jumps/ Step Down
9. Pull-ups / Ring Rows
10.Goblet Squats (50/35)
11. KB Swings (50/35)
12. Target Burpees

*Days 3 through 6 done as a complex*
RX+ (135/95)

🫶🏾 Dr. Nick

📸 -

12/22/2025

Ever been told your labs are “normal” but you still feel like garbage? Your doctor isn’t lying—but they’re not seeing the full picture. Here’s what they’re missing...

Share this with those you care about most.

🫶🏾 Dr. Nick

12/22/2025

Most people think avoiding processed foods is “too hard” - but that’s just your brain protecting mediocrity.

A recent national survey predicts Americans will finally ditch processed foods and return to eating whole foods instead. Here’s the uncomfortable truth: most people who come across it will read about it, nod their heads, then grab another bag of chips on their way home.

You see, your brain is wired to keep you comfortable. It whispers lies like “one more day won’t hurt” or “I’ll start Monday” because change feels threatening. But here’s what I’ve learned treating patients and clients who transformed their metabolic health - the people who succeed aren’t the ones with perfect willpower. They’re the ones who got brutally honest about what processed foods were actually costing them.

Every time you choose that convenience meal over real food, you’re not just feeding your body - you’re feeding a system designed to keep you sick, tired, and dependent. The food industry spent billions engineering products that hijack your brain’s reward pathways. They literally profit from your addiction.

But here’s your advantage: once you understand the game, you can’t unsee it. When you start reading labels, you realize that “food” with 47 ingredients isn’t food at all. When you feel the energy surge from eating actual nutrients, processed garbage starts tasting like the chemical cocktail it really is.

The metabolic health revolution isn’t coming - it’s here. The question is whether you’ll be part of the solution or another casualty of convenience culture.

Your body is keeping score of every choice. What story will your metabolic health tell in five years?

🫶🏾 Dr. Nick

12/22/2025

Ever notice how the “healthiest” people sometimes eat pizza? The secret isn’t what they avoid—it’s what they understand about food.

It’s pretty simple: nutrition isn’t about labeling foods as “good” or “bad.” It’s about understanding how different foods affect your body and hunger levels.

Single ingredient whole foods like meat, vegetables, and eggs typically require cooking but deliver more nutritional value and keep you fuller longer. Meanwhile, processed foods like bread, chips, and cookies are convenient but often less satisfying per calorie.

The truth? You can technically eat anything and maintain your weight if it fits your caloric needs. But managing hunger, cravings, and emotional eating becomes much easier when you prioritize nutrient-dense options most of the time.

This doesn’t mean you need to eliminate your favorite treats. It means understanding that while a cookie and an apple might both fit in your caloric budget, they’ll affect your hunger and satisfaction very differently.

When you stop thinking in terms of forbidden foods and start thinking about nutritional value and satiety, you’ve unlocked the real secret to sustainable eating.

What does nutrition mean to you?

Share this with those you care about most.

🫶🏾 Dr. Nick

12/22/2025

At 71, she refuses to accept society's narrative about aging 💪

Most people think hitting 70 means slowing down, accepting limitations, and conforming to what others expect from "seniors." But here's the uncomfortable truth: your age isn't your cage...your mindset is.

This woman embodies everything I believe about personal accountability and refusing to settle for comfort over growth. While others her age are making excuses about joint pain and energy levels, she's deadlifting, doing landmine rows, and proving that vitality isn't about the number of candles on your birthday cake.

The real epidemic isn't aging...it's the acceptance of mediocrity disguised as "being realistic."

We've been conditioned to believe that decline is inevitable, that our best years are behind us, that we should gracefully surrender to society's low expectations. That's not wisdom...that's surrender. I'm not with that mindset nor any other maladaptive mindsets like it.

Your body is designed to adapt, to strengthen, to thrive when you demand excellence from it. But most people choose the path of least resistance, then wonder why they feel weak, tired, and defeated.

This 71-year-old rebel is living proof that your limitations exist primarily in your head. She's not conforming to anyone's timeline or expectations. She's writing her own health story through sweat, determination, and an unshakeable belief that she deserves better than society's default setting.

The question isn't whether you're too old, too tired, or too far gone. The question is: Are you brave enough to utterly reject MOST of societies narratives, proudly become a non-conformist,, stop making excuses and start making changes?

Share this with those you care about most.

🫶🏾 Dr. Nick

📸: fit_functional_powerfulat70

12/22/2025

Ever notice how your best insights come when you stop trying to force them? That moment of clarity after stepping back...

The constant pressure to rush through life has convinced us that speed equals success.

But what if the opposite is true?

What if our hurry is actually blocking our breakthroughs?

When we operate from a place of panic, our vision narrows. We miss the subtle connections forming around us. We push harder on doors that need to be pulled.

The truth is, some pieces of your life puzzle need time to mature. Others need to be shifted slightly rather than forced into place.

The most meaningful patterns often emerge when we step back and observe with patience.

This doesn’t mean becoming passive. It means becoming strategic. It means recognizing when to push forward and when to allow things to unfold naturally.

Next time you feel stuck, try this: Instead of immediately taking action from a place of anxiety, pause. Take three deep breaths. Ask yourself: “What patterns am I not seeing? What connections are forming that I’ve been too busy to notice?”

You’re doing better than you think.

The pieces are coming together in ways you can only see when you slow down enough to notice them.

Share this with those you care about most.

🫶🏾 Dr. Nick

12/21/2025

Ever wondered why you keep adding medications but never actually get better? The 9-pill trap isn’t healthcare—it’s disease management.

The modern medical system excels at treating symptoms while ignoring root causes. Each new symptom gets another pill, creating a cascade of prescriptions that leave you dependent on medications rather than addressing what’s actually making you sick.

This approach isn’t healing—it’s maintaining illness at a “manageable” level.

True healing comes from addressing the foundations of health:
• Nutrient-dense, whole foods that reduce inflammation
• Regular movement that builds strength and metabolic switching capacity
• Stress management and quality sleep
• Targeted supplementation when needed

When we focus on these fundamentals, many “chronic” conditions begin to reverse themselves. Blood pressure normalizes. Blood sugar stabilizes. Weight balances naturally.

The body wants to heal—we just need to remove the obstacles and provide the right environment.

Ready to break free from the medication cycle and address your health at its roots?

Share this with those you care about most.

🫶🏾 Dr. Nick

12/21/2025

𝐈𝐬 𝐩𝐫𝐢𝐨𝐫𝐢𝐭𝐢𝐳𝐢𝐧𝐠 𝐡𝐞𝐚𝐥𝐭𝐡 𝐫𝐞𝐚𝐥𝐥𝐲 𝐞𝐱𝐭𝐫𝐞𝐦𝐞, 𝐨𝐫 𝐢𝐬 𝐨𝐮𝐫 𝐬𝐨𝐜𝐢𝐞𝐭𝐲’𝐬 𝐯𝐢𝐞𝐰 𝐨𝐟 ‘𝐧𝐨𝐫𝐦𝐚𝐥’ 𝐣𝐮𝐬𝐭 𝐬𝐞𝐫𝐢𝐨𝐮𝐬𝐥𝐲 𝐬𝐤𝐞𝐰𝐞𝐝?

Ever wonder why those ‘health nuts’ seem to have it all together?

Energy for days, great moods, and a zest for life that seems almost superhuman?

Here’s the secret they know that most people don’t: True health isn’t about deprivation or extremes. It’s about aligning your lifestyle with what your body actually needs.

And when you do that, everything else in life becomes easier.

Your mind is clearer, your energy is stable, and you’re better equipped to handle whatever life throws at you.

It’s not about being perfect - it’s about being consistent.

Ready to unlock your own superhuman potential? Start by reframing what ‘healthy’ means to you. It might just be the best decision you ever make.

Share this with those you care about most.

🫶🏾 Dr. Nick

12/21/2025

𝐓𝐡𝐞 𝐦𝐨𝐬𝐭 𝐬𝐡𝐨𝐜𝐤𝐢𝐧𝐠 𝐫𝐞𝐚𝐥𝐢𝐳𝐚𝐭𝐢𝐨𝐧 𝐰𝐡𝐞𝐧 𝐠𝐞𝐭𝐭𝐢𝐧𝐠 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐢𝐬𝐧’𝐭 𝐡𝐨𝐰 𝐠𝐨𝐨𝐝 𝐲𝐨𝐮 𝐟𝐞𝐞𝐥—𝐢𝐭’𝐬 𝐝𝐢𝐬𝐜𝐨𝐯𝐞𝐫𝐢𝐧𝐠 𝐡𝐨𝐰 𝐝𝐞𝐞𝐩𝐥𝐲 𝐮𝐧𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐨𝐮𝐫 “𝐧𝐨𝐫𝐦𝐚𝐥” 𝐰𝐚𝐲 𝐨𝐟 𝐥𝐢𝐯𝐢𝐧𝐠 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐢𝐬.

Ever notice how the healthiest choices are often labeled “extreme” while slowly poisoning ourselves is considered normal?

This isn’t about shaming anyone’s choices. It’s about recognizing that our modern environment is designed for convenience and profit, not health.

The food industry creates addictive products, our jobs keep us sedentary, and our social lives often revolve around alcohol and unhealthy eating.

Getting healthy isn’t just about willpower—it’s about consciously fighting against the current of modern living.

The good news? Small rebellions add up. Walking instead of driving. Cooking instead of ordering. Standing instead of sitting. Choosing water instead of alcohol sometimes.

You don’t have to be perfect. You just have to be aware that “normal” doesn’t equal “healthy.”

What’s one “normal” thing you’ve questioned lately?

Share this with those you care about most.

🫶🏾 Dr. Nick

12/20/2025

𝟑 𝐡𝐨𝐮𝐫𝐬 𝐚 𝐰𝐞𝐞𝐤 𝐟𝐨𝐫 𝐚 𝐡𝐞𝐚𝐥𝐭𝐡𝐢𝐞𝐫 𝐲𝐨𝐮? 𝐈𝐭’𝐬 𝐧𝐨𝐭 𝐚 𝐭𝐲𝐩𝐨. 𝐈𝐭’𝐬 𝐬𝐜𝐢𝐞𝐧𝐜𝐞. Lets debunk your “no time” excuse. 🕒💪

Think you’re too busy for exercise? Think again.

I’m about to shatter the myth that you need endless hours in the gym to see real health benefits.

3 hours a week - that’s all it takes to significantly reduce your risk of major health issues.

But let’s be real: it’s not about finding time, it’s about MAKING time.

I’m challenging the “I’m too busy” excuse and showing you how to prioritize your health without sacrificing your schedule.

Ready to transform your life with just 1.8% of your week?

It’s time to stop scrolling and start moving. Your health is waiting.

Share this with those you care about most.

🫶🏾 Dr. Nick

12/20/2025

𝐘𝐨𝐮𝐫 𝐟𝐨𝐫𝐤 𝐢𝐬 𝐦𝐨𝐫𝐞 𝐩𝐨𝐰𝐞𝐫𝐟𝐮𝐥 𝐭𝐡𝐚𝐧 𝐲𝐨𝐮𝐫 𝐩𝐢𝐥𝐥 𝐛𝐨𝐭𝐭𝐥𝐞. Ready to challenge everything you thought you knew about chronic disease?

Think chronic disease means a lifetime of medication? Think again.

We’ve been conditioned to believe that pills are the answer, but what if the real solution is on your plate?

The food you eat has the power to heal or harm.

By shifting our focus from managing symptoms to addressing root causes through nutrition, we can transform our health from the inside out.

It’s time to challenge the status quo and recognize that real, whole foods are our most powerful medicine.

Are you ready to take control of your health, one meal at a time?

Let’s rewrite the narrative on chronic disease together.

Share this with those you care about most.

🫶🏾 Dr. Nick

12/20/2025

𝐄𝐯𝐞𝐫 𝐧𝐨𝐭𝐢𝐜𝐞 𝐡𝐨𝐰 𝐭𝐡𝐞 𝐦𝐨𝐬𝐭 𝐬𝐮𝐜𝐜𝐞𝐬𝐬𝐟𝐮𝐥 𝐩𝐞𝐨𝐩𝐥𝐞 𝐡𝐚𝐯𝐞 𝐭𝐡𝐞 𝐦𝐨𝐬𝐭 𝐩𝐫𝐞𝐝𝐢𝐜𝐭𝐚𝐛𝐥𝐞 𝐫𝐨𝐮𝐭𝐢𝐧𝐞𝐬? 𝐈 𝐮𝐬𝐞𝐝 𝐭𝐨 𝐭𝐡𝐢𝐧𝐤 𝐬𝐮𝐜𝐜𝐞𝐬𝐬 𝐫𝐞𝐪𝐮𝐢𝐫𝐞𝐝 𝐞𝐱𝐜𝐢𝐭𝐞𝐦𝐞𝐧𝐭 𝐮𝐧𝐭𝐢𝐥 𝐈 𝐝𝐢𝐬𝐜𝐨𝐯𝐞𝐫𝐞𝐝 𝐭𝐡𝐢𝐬 𝐭𝐫𝐮𝐭𝐡...

The internet celebrates the extraordinary moments, the breakthroughs, the overnight successes. But behind every “overnight success” is usually years of boring, consistent work.

I’ve found that embracing routine rather than running from it has transformed my results in both fitness and business. The days I follow my boring checklist are the days that compound into remarkable progress.

When I’m tempted to chase novelty or skip fundamentals, I remind myself: boring works. Boring builds. Boring compounds.

The most successful people I know:
- Have predictable morning routines
- Eat similar meals most days
- Follow consistent workout programs
- Maintain regular sleep schedules
- Practice the same skills repeatedly

They understand that while consistency doesn’t make for exciting social media content, it makes for an extraordinary life.

What “boring” habits have created the most positive change in your life?

Share this with those you care about most.

🫶🏾 Dr. Nick

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