Ink, Legacy, and a Quiet Reminder...

Back in college—somewhere between all-nighters and wondering if keg beer counted as a food group - I got a tattoo. Not some tribal barbed wire wrap. Just a quote:

My mom introduced it to me when I was a kid. I probably nodded and went back to having G.I. Joes storm my sisters’ Barbie Dreamhouse. But the quote stuck. It got me through travel, late nights, career-building, and the fog of newborn sleep.

So I had it inked—on my chest, right over the part that needed reminding. Not for show. For presence.

No blaming. No victimhood. If I want something, I must be it.

Fast forward a few years, and my 7-year-old daughter Sophie catches a glimpse of the tattoo. She points and asks, “What does that mean?”

We sat on the edge of her bed, and I told her about Gandhi. A man who changed the world without throwing a single punch. Who stood for peace, even when everything screamed for retaliation.

She didn’t say much. Just took it in the way kids do - quietly, completely.

And I realized:

Maybe change doesn’t start with protests or podcasts. Maybe it starts with your kid seeing you choose kindness over anger. Showing up when it’s hard. Owning your mess-ups. Making dinner when takeout would be easier.

That quote? It’s not just about the big world.

It’s about this one—your home, your habits, your heart.

So here’s your nudge:

Be the change.

Even if it’s small.

One meal. One walk. One moment of grace when it’d be easier to snap.

Because someone is always watching.

And most often, they grow up to be what they saw you live.

The Feel Good Fix

People often ask me, "Derek, how do you get through the day with so much energy?" I’ll let you in on one of my secrets - and, yes, it may sound a little weird at first:

How to get started?

• Ease into it: Start with your regular warm shower, then switch to cold for the last 30 seconds. If you take evening showers, finish with hot once more to finish on a calm note.

• Breathe deeply: Slow, controlled breaths help your body adapt quickly.

• Celebrate afterward: Enjoy that awesome feeling of accomplishment!

Give it a shot tomorrow morning. Channel the spirit of your inner lion. Remember, 15-30 seconds of discomfort, and the activating benefits stick with you all day.

You've got this!

Avocado Egg Toast: 5-Minute Fuel-Up 

Yeah, mornings mean chaos. I get it - two kids, a dog, emails firing before I’ve even had my lemon water. But I still make time for this easy, nutrient-packed breakfast, because it works.

Here’s how you make it in just 5 minutes:

Ingredients: 🛒

• 1–2 slices of your favorite bread (sourdough or whole grain = bonus!) 🍞

• 1/2 a ripe avocado 🥑

• 1–2 pasture-raised eggs (scrambled, fried, however you like) 🍳

• Sea salt, black pepper, optional chili flakes 🧂🌶️

• Optional: lemon juice 🍋, hemp seeds, microgreens, or a sprinkle of feta 🌿

Instructions: 📝

1. Toast the bread. (You knew that.) 🔥

2. Mash the avocado with a fork—add a squeeze of lemon and a pinch of salt if you’re feeling juicy. 🍋🥄

3. Cook the eggs however you like them. I do a quick pan-fry or scramble. 🍳

4. Assemble: Toast → mashed avo → egg → toppings. ✅

Why it’s awesome: 💪🌟

• Healthy fats from the avocado keep your brain humming. 🧠

• Protein from the egg helps you stay full longer. 🥚

• Crunch + creaminess = actual joy before 8am. 😋

On weekdays, I stick with overnight oats, but I make this on weekends because it’s fast, delicious, and doesn’t leave me hangry by 10. Give it a shot - and let your breakfast pull its weight for once!

Smoothies are the best way to break a morning fast. They’re hydrating, easy to digest, and a great way to sneak a few servings of nutrient-rich fruit and vegetables.

Magnesium Supplements: Sleep Hero or Hype?

Magnesium has been trending hard lately - thanks to social media's “sleepy girl mocktail” and a boatload of wellness influencers. But does it actually help you sleep better, or is this just another overhyped internet remedy?

Let’s break it down 👇

What the NIH Says About the Research (So Far)

• A small 2021 review (just 151 people) suggested magnesium might help older adults fall asleep faster.

• A larger review (7,582 people) found conflicting results. Some folks slept better… others? Not so much.

• Most studies were low quality or too short to give clear answers.

It seems as though Magnesium supplementation is good for general health (especially since ~60% of people are low or deficient), there’s not enough solid science to say magnesium definitely helps with getting better sleep.

Things to Keep in Mind

• Quality counts: look for a chelated, full-spectrum Magnesium to cover your needs. Avoid Magnesium oxide, which is more prone to cause stomach upset.

• Know your dose: Magnesium supplements can cause diarrhea, nausea, and cramps if you take too much. 

• Whole food first: Beans, seeds, fish and vegetables are great sources of magnesium.

What to Do Instead

If you’re struggling with sleep, magnesium might help - but it’s not a magic bullet. A better first move?
Stick with proven habits: regular sleep/wake times, minimal screen evenings, black out curtains, light movement after dinner, and yes - calming routines (like the hot-cold shower trick).

Remember: trendy supplements come and go - but good sleep hygiene never goes out of style.

😅 Fun Fact About Stress

Your brain can’t tell the difference between being chased by a bear… and being chased by your inbox.

Seriously. Same fight-or-flight response whether it’s a grizzly or a third reminder about your kid’s dentist appointment.