Combining elite athletics, finance & analytics training, and naturopathic wellness to help athletes master sleep, recovery, mindset, nutrition, and personal discipline.
With over a decade of experience in athletic performance optimization, I've dedicated my career to helping athletes unlock their full potential through science-based strategies and holistic approaches.
Advanced degrees in Sports Science and Exercise Physiology, certified in nutrition and performance coaching
Worked with competitive athletes, aspiring professionals, and fitness enthusiasts to achieve breakthrough results
Every strategy is backed by the latest research in sports medicine, nutrition science, and human performance
I believe in optimizing every aspect of an athlete's life—from nutrition and training to recovery and mindset
Bridging high-level athletics, analytical precision, and holistic wellness for complete performance optimization
Real-world experience competing at the highest levels. I understand the physical and mental demands of peak performance firsthand.
Data-driven approach using analytical frameworks to measure, track, and optimize every aspect of your athletic performance.
Holistic strategies rooted in natural wellness principles, emphasizing sustainable health practices for long-term athletic success.
Transform your athletic performance through science-backed strategies that address every critical dimension of peak performance.
Master restorative sleep patterns for maximum recovery and cognitive function
Advanced recovery protocols to reduce injury risk and accelerate adaptation
Build mental resilience and competitive focus for high-pressure situations
Develop consistent habits and routines that compound into elite performance
Athletes serious about taking their performance to the next level through comprehensive optimization
Looking to gain a competitive edge through optimized recovery, sleep, and mental preparation
Building the foundation for a professional athletic career with sustainable practices
Committed to maximizing their physical and mental performance in all areas of life
Start your journey toward peak athletic performance with a personalized consultation
Premium supplements and products I personally use and recommend to optimize your athletic performance and overall health.
Premium electrolyte formula for optimal hydration and performance during training.
Clean, grass-fed protein to support muscle recovery and growth after workouts.
High-quality, low-toxin coffee for clean energy and enhanced focus throughout the day.
Whole food vitamin C to boost immune function and support recovery from intense training.
Nitric oxide support for improved blood flow, endurance, and cardiovascular health.
Pure creatine monohydrate to enhance strength, power output, and muscle mass.
Protect your eyes and improve sleep quality by blocking harmful blue light from screens.
Full-spectrum magnesium for better sleep, muscle relaxation, and stress management.
Essential vitamin combination for bone health, immune function, and hormone optimization.
These are my personal recommendations based on years of research and experience. Always consult with your healthcare provider before starting any new supplement regimen. Individual needs may vary, and what works for one athlete may not work for another.
Real insights from my experience as a Division I athlete—what I wish I knew earlier
Sunlight exposure and hydration strategies that set your circadian rhythm
What to eat, what to avoid, and the supplements that actually work
Building core values and resilience for high-pressure competition
Why product choices matter for long-term athletic performance
This comprehensive guide represents years of learning and implementation. Don't try to do everything at once—implement these strategies gradually, in phases. Find what works for YOUR body and YOUR goals. Remember: this is about sustainable, long-term optimization, not quick fixes.
Start your day right: Set your circadian rhythm and fuel your body properly
Our circadian rhythm is like a built-in clock, and the better we treat it, the better it treats us. First thing in the morning, try to wake up and go outside, get some sun, get some air.
Keep in mind, even if it's cloudy outside, that doesn't mean the sun is not there—it still is, you just don't see it. Stay away from your phone in the morning and go get some air outside. Aim for 10-30 minutes first thing in the morning.
💡 Key Insight: Even on cloudy days, outdoor light is 10–100× brighter than indoor lighting and contains the full spectrum your retina needs to set a strong circadian signal. No phone, no blue-light glasses, and no 10,000-lux lightbox fully replicates this effect.
One of the things that I would change if I could go back in time to my developmental years (high school/juniors): I would hydrate myself better.
Ditch the Gatorade, ditch the gas station drinks, and look into a legitimate electrolyte powder or a good, clean salt.
Why I use this after workouts:
My morning ritual on an empty stomach:
Natural nutrients are ALWAYS better than any pill, powder, or supplement you can ever buy. Whole foods contain hundreds to thousands of bioactive compounds that interact in ways supplements can't replicate.
Sure, you can add certain supplements to optimize recovery and mitigate inflammation—especially since we're constantly straining our bodies. BUT, eat nutrient-dense animal and plant foods first (liver, eggs, seafood, vegetables, fruit, nuts, seeds). Use supplements only when bloodwork proves you're deficient or you have a specific medical reason.
What I wish I knew earlier about fueling performance on a college budget
Everything that enters your body should be organic, bioavailable food. The simpler, the better. And trust me, I was in college for 4 years on a college budget, so I understand that you might not be able to shop at Whole Foods or get ribeye steaks or top-quality chicken.
Here's my grocery list that I've used throughout college that has kept me fueled and feeling good.
The food industry is another billion-dollar industry, profiting from filling our food and produce supply with artificial ingredients to alter taste and make products last longer. These artificial ingredients are NOT HEALTHY and add to inflammation in our bodies.
Athletes, your body is your vehicle—TAKE CARE OF IT AND PROTECT IT!
When shopping:
Pick up something packaged → Read the ingredients list. If there's an unnecessarily long list or complex names, they're probably scientifically-formulated ingredients that are NOT organic and probably not good for us.
⚠️ Important: I highly recommend focusing on hitting your nutritional goals through FOOD first! Your body absorbs foods much quicker and easier. That said, there are certain elements that can help sustain our bodies through long sports seasons.
Between supplements that are science-backed and have helped me in my journey as a Division I athlete:
I've been on and off with protein powders. I personally try to hit my protein goals through whole foods, but that's not to say protein powders aren't important. In busy schedules, crushing protein shakes is a great way to fuel your body's needs.
🚨 The Challenge:
Look at the ingredient lists! A lot of protein powder companies hide behind marketing schemes. Artificial ingredients are just as bad whether they're in a bag of chips or whey protein. Find CLEAN protein powders with zero artificial ingredients.
Bonus points for: Beef protein isolate (sounds gross but you do NOT taste it, I promise)
You wanna talk about artificial ingredients and putting god knows what in your body? Energy drinks are the holy grail in this category.
I know, you might not want to hear this. I myself was an energy drink advocate for a while, but good news: we have natural sources of caffeine that are actually good for us!
Finding good quality coffee grounds and making coffee at home is probably the best investment I've added into my life. Coffee contains polyphenols and is an antioxidant powerhouse.
A niche but excellent natural caffeine source used by star athletes worldwide. They make canned beverages that sell at your local Walmart.
Building the mindset that separates average from elite
As athletes, we need to have core values: Perseverance, Integrity, Humility, and Grit.
Not only have these core values been adopted by teams across all levels, but their purpose is to get the best out of everyone individually—which collectively compounds success for teams as a whole.
High-performance sports are a marathon disguised as a sprint. Perseverance creates separation.
Teams trust athletes with integrity. Coaches rely on them. Without integrity, talent collapses under pressure.
Humility keeps you improving. Athletes who think they've "arrived" stop growing.
Grit is what opponents feel when they play you: they know you won't break.
Why what you expose yourself to daily impacts long-term performance
We spend so much time optimizing our nutrition, training, and recovery—but what about the products we use every single day? The truth is, what touches your skin, what you cook with, and what you clean with all matter for long-term athletic performance and health.
Stay away from "forever chemicals" like PFAS found in non-stick coatings (Teflon).
✅ Better Options:
Dish soaps, body wash, shampoo—many contain harsh chemicals that disrupt hormones and skin health.
✅ Look For:
Consider fluoride-free options. While fluoride strengthens enamel, some prefer natural alternatives.
✅ Alternatives:
Hormone Disruption: Chemicals like BPA, phthalates, and parabens can interfere with testosterone, estrogen, and thyroid hormones—critical for performance and recovery.
Inflammation: Synthetic chemicals increase systemic inflammation, slowing recovery and increasing injury risk.
Toxin Accumulation: Your body works overtime to detoxify—energy that could be spent on performance and adaptation.
Long-Term Health: Athletes have longer careers when they protect their bodies from cumulative toxic exposure.
You don't have to overhaul everything overnight. Start with one product, one swap at a time. Your body is your vehicle—protect it from unnecessary toxins so it can perform at its peak for years to come.
This represents YEARS of learning and implementation. Don't try everything at once—implement these strategies gradually, in phases. Find what works for YOU and your goals.
Let's work together to create a personalized plan that fits YOUR goals, YOUR schedule, and YOUR body. No cookie-cutter solutions—just science-backed strategies tailored to you.