Free Guides
Your ATP Labs, Explained
MY ATP Lab Report Booklet walks you through your results in plain language—so you know what’s normal, what’s not, and what to do next. Enter your email to download your copy.
Hit The Road: Your Ultimate Guide to Eating Out
There are ways to eat more healthfully when you have no other choice. In this guide I break down how to decipher the menu, foods to enjoy in moderation (without wrecking your health) and cuisine-specific charts that will help you order more wisely.
Your Ultimate Guide to Aviation Heart Health
In this guide, I’ll help you understand what contributes to high cholesterol and I’ll help you decipher how to improve your nutritional intake to improve those numbers. Afterall, cholesterol is a direct link to blood pressure!
Aviator’s Hydration Optimization Workbook
Hydration is the most important factor in maintaining a properly operating body. Dehydration can affect blood pressure, blood sugar, digestion, cognitive performance and more! Use this guide to determine your own hydration needs! I also provide information on electrolytes and why they are so important.
FAA Medical Exam Checklist
FAA Medical Focused Meal Plan
Knowing how to eat is often a puzzle for most aviators. Therefore, I developed a simple three day guide for you. Download this meal plan, which includes recipes for breakfast, lunch, dinner and snacks. Even if you don’t like to cook, you’ll find it is a great example of how to model good health. And if you like what you see here? Head over to my recipe page on my website to find even more great ideas to fuel your body.
Guide to Reading Egg Labels
Download my Guide to Reading Egg Labels and take the guesswork out of grocery shopping. Learn what labels like “cage-free,” “pasture-raised,” and “organic” really mean—so you can make informed, confident choices that align with your values and health goals.
Guide to Celiac Disease
Within this book, you will learn all about a specific kind of reaction called “celiac disease.” Celiac disease is a serious reaction to gluten, a protein that’s found in many common grains like wheat. If you’ve seen a growing number of gluten-free foods, restaurant menus, meal plans, and recipes, these are all helpful to people who suffer from celiac disease. I will share with you all the knowledge I have learned over the last almost 10 years in hopes that I can help you manage your own celiac disease while enjoying the foods you love.
“Just like you can’t put low-grade fuel in your aircraft, you need to fuel your body for optimal performance. It’s tricky, but you can do it on the road — which pays off bigtime for your health and career.”
