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The Health Stack That Changed Everything

Fifteen years ago, I thought I understood health. I’d read Tim Ferriss's 4-Hour Body, tested slow-carb eating, and saw quick results in 2013. But like many founders, I let startups, stress, and the endless grind push health to the back seat. I’d gain weight, lose some weight for a short period, then gain it back. I've tried over 15 different trainers. I've done Crossfit, F45, Barry's, and many others. Nothing got me consistent results over the years.

Then, in late 2016, I ruptured my Achilles playing basketball. That was the real wake-up call. I couldn’t walk for months. No training, no movement. So I started researching—how could I stay lean and healthy without exercise? That question led me deep into nutrition, metabolic health, and recovery. Keto diet and lots of functional movement post-rehab. It worked for a while, but again, a new startup, and bam, weight back up.

In 2020, when my father passed away, his death reminded me of how critical health is. This past two years marked the first time I re-focused on it. You can see my weight almost daily for the past 12 years, along with each peak and valley. Still early but I seem to have found something that works for me.

Mid 2023 I was at my heaviest 220 lbs in a long time. Body fat over 30%. I'm now at 170 with a BF of 15.6% with a goal for this year to get visible abs and below 15% BF.

The System That Finally Worked

The real breakthrough? Finding balance—instead of chasing the extreme.

1. Sleep first, then nutrition, then movement.

If I had to simplify everything, my hierarchy is:

1. Sleep – Foundation. No sleep = no progress.
2. Nutrition – I removed alcohol, cut most sugar, and am eating high-protein and low-carb.
3. Movement – Daily, I do short, high-efficiency strength workouts with my coach, Lou. We use FaceTime for 15 minutes, no matter where I am. Many of my friends are using Future as an app-based alternative.

2. The tools in my stack today.

• ​Whoop – Tracks my sleep, activity, and recovery. The battery lasts a week.
• ​Eight Sleep – Smart mattress(or cover) that optimizes temperature for better sleep.
• ​Ozlo Sleepbuds – Small, wireless earbuds. They provide comfortable noise masking.
• ​Oura Ring – Best form factor for a tracker (but it needs to be removed for weight lifting)
• ​Stelo CGM – Keeps my glucose in check with real-time alerts and data.
• ​Function – Regular blood tests for 100s of different markers. (Compare Others)
• ​Zero App – For fasting, which I use as a reset after cheat days (or cheat weekends)
• ​DEXA Scan – Because the scale lies, I track body fat directly.
• ​Fit 3D – 3D body scanning for fitness, health, and wellness.
• ​Thai Massage & Korean Scrubs – For recovery, mobility, and longevity.
• ​YouTube Stretching – Helps combat soreness from heavy lifting.
• ​Hypervolt – A top-tier percussion massager.
• ​Prenuvo & Ezra– Whole-body MRI early warning for serious issues or cancer.
• ​Fitbit & Withings Scales – An easy WiFi-connected way to quickly log daily weight.
• ​Blueprint Stack – Optimizes health and longevity through diet, exercise, and supplements.

Leveraging AI for Personalized Health Decisions

One of the biggest unlocks in the last year? Using AI to stay accountable and optimize daily decisions.

Most health advice is generic. Eat clean, train hard, sleep well. But everyone’s different. What works for one person won’t always work for another. AI helps me personalize the data—adapting to my body, data, and needs. Sure, it can be a bit robotic, but it does beat the alternative of making bad choices.

How I Use AI for Health Optimization

1. Nutrition Guidance in Real Time
   • Traveling? I can scan a restaurant menu and get AI recommendations for what fits my diet. See a real example from ChatGPT.
   • At a grocery store? AI can suggest better alternatives based on my CGM data and blood panels.
   • Trying a new cuisine? Instead of guessing, AI can tell me what’s clean and what to avoid.
2. Workout Adjustments on the Fly
   • If I only have 10 minutes in a hotel room, AI instantly gives me a high-impact bodyweight circuit.
   • Did you miss a training session? AI can modify my next workout to compensate.
3. Health Issue Early Warnings
   • Feeling off? AI cross-references my heart rate, sleep, and glucose data to detect patterns.
   • Traveling? AI suggests supplements, hydration, and recovery protocols before long flights.
4. Building a fully contextualized AI model
   • I can upload my latest blood tests, DEXA scans, and HRV data to a ChatGPT project. This lets AI see my health trends over time. It also has the context of knowing me.

The key takeaway?

AI removes decision fatigue. Instead of overthinking, I get an instant, informed answer. Over time, these micro-decisions compound into better long-term health.

What I’d Do Differently

Looking back, I made a lot of mistakes. Trying to overhaul everything at once. Obsessing over minor details. Jumping from one extreme to the next. Now? I focus on consistency over perfection. I strive for no off days but always get back to my baseline when I do slip up.

Instead of all-or-nothing, I take a sprint-and-recover approach. I’ll have cheat meals, then reset with fasting. I’ll have challenging training phases, then dial back when travel or life gets in the way. The key is not falling off completely.

Final Thoughts: Health as a Founder’s Edge

There’s an old saying: “A healthy man has many wants, but a sick man has only one.”

Most people don’t think about health until they lose it. Founders? We burn out quickly. We cycle through stress, lack of sleep, and caffeine-driven work. I’ve been there. I’ve ignored it. And I’ve paid for it.

What helps me may not help everyone. Still, one thing is clear: ignoring your health will demand your attention later.

And by the time that happens, the cost is much higher.

This week, I'm trying something new. I used xAI Grok3 and ChatGPT o1-pro Deep Research to discover the latest AI innovations in health. Grok3 found some new items I hadn't heard of. Then, o1-pro organized everything into a long but easy-to-read PDF.

Let me know what you think.

Bonus Download -> AI Health Tools You Can Use Today.pdf​

Stay ahead in AI & tech! I highly recommend Techpresso —a daily newsletter packed with the latest trends, insights, and actionable tips. Quick, sharp, and always relevant.

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