This is your time. Prioritize you. Set your intention. You deserve this.
Don't look back 6 months from now with regret. Comfort is your enemy.
Challenge is the crucible for GREATNESS!
Wellness Starts Here, Now
Diet Imperatives
1. Eat 100 grams of protein per day, minimum.
2. Eat 30 grams of protein per meal, eat it first.
3. Limit carbohydrates to 50 net grams (minus fiber) per meal.
4. Eat whole foods only!
Exercise Imperatives
1. Resistance train a minimum of 2 days per week.
2. Aerobic train for 30 minutes, 5 times per week.
How do you want to look? How do you want to feel? Do you want to age gracefully and retain your health? Create a vision of future you and lets set some goals to help you get there.
Checklist for Success
01
Visualize future you. Write down your goal. Say it out loud. Commit.
02
Determine your nutrition needs using the ChatGPT prompt below.
03
Log your daily food intake with myfitnesspal, mymacros+, or your favorite app.
04
Make a list of your favorite foods and use the ChatGPT prompt for meal development.
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Choose workouts. Walking is fine. Look below for training ideas or ask ChatGPT!
06
Examine your daily routine. Prioritize you, schedule your workouts and food prep.
07
Plan out all of your meals and snacks, load them into your app, go shopping.
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Begin your journey!
Daily Wellness Routine
1 / Get outside within 30 min. for 10-30 min.
Sunlight triggers your suprachiasmatic nucleus (brain's master clock) to reset your circadian rhythm, making it easier to trigger melatonin release at night to set your sleep schedule.
2 / Workout!
Put it in your phone's calendar, make it non-negotiable! Start slow, walking is fine. Build up your routine as you feel more fit.
3 / Eat 30 grams of protein with breakfast.
Starting with complete proteins protects your lean mass. Avoiding carbohydrates reduces the likelihood of over consuming, storing fat, or starting the sugar crash cycle.
4 / Eat 30 grams of protein with lunch before carbs.
Sticking to less than 50 grams of net carbs and eating a protein to carb ratio of 1:1 prevents massive insulin spikes, promotes satiety, and reduces carb intake to a clearable level.
5 / Dinner. 30 grams of protein.
Finish eating the rest of your allotted calories, but eat your protein first! This ensures that you had enough protein to support all of your bodily functions including hormone production.
6 / Same bed time nightly. Aim for 8 hours.
Avoid bright light sources for 2 hours before bed. If you can't give up TV or your phone, dim them to sleep settings or manually lower the brightness levels to promote melatonin production.
ChatGPT Prompt
Try plugging this into ChatGPT to get some quick, personalized numbers:
I want to estimate my Basal Metabolic Rate (BMR), Total Energy Expenditure (TEE), and rough body fat percentage to help with my fitness goals. I’d also like macronutrient recommendations based on my goal. Here are my details:
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Age: (in years)
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Sex: (Male/Female)
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Height: (in feet/inches or cm)
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Weight: (in lbs or kg)
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Activity Level: (Choose one: Sedentary, Lightly Active, Moderately Active, Very Active, Extremely Active)
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Waist Circumference: (at navel, in inches or cm)
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Neck Circumference: (at narrowest point, in inches or cm)
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Hip Circumference (if female): (widest point, in inches or cm)
Goal: (Choose one)
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Fat Loss (Maintain muscle while losing fat)
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Muscle Gain (Build lean muscle with minimal fat gain)
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Body Recomposition (Lose fat and build muscle at the same time)
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Maintenance (Stay at current weight and optimize body composition)
With this information, please calculate my BMR, TEE, and provide a rough estimate of my body fat percentage. Based on my goal, also give me recommended daily macronutrient intake for protein, fats, and carbohydrates.
Workouts
I exclusively follow Caroline Girvan on YouTube for resistance training. Her videos are free, she is a personal trainer, and she has many workout programs to choose from. Most require very few weights or other accessories. She also has body weight only videos. She is a true professional! I alternate between Iron series and Epic 3. Check her out!
Health Blogs
About Me
My name is Stanley Yeadon
I’m a retired Army pilot with 22 years of service, a husband, and proud father of seven incredible children. My journey has been shaped by the skies I've flown, the teams I've led, and the lives I've committed to uplifting, both in uniform and now as a guide for holistic transformation.
With a BAS in Organizational Leadership and Technical Management, I’ve honed the art of adaptive and transformational leadership. I specialize in instruction, standardization, and program management, skills forged in high-stakes environments and now applied to coaching others toward excellence in life and health.
As a health and wellness coach and integrative health enthusiast, I believe true strength lies in self-discipline, intentional living, and the pursuit of mastery; not perfection. My mission is to empower others to reclaim their vitality, align with their purpose, and build unshakable resilience from the inside out.
Whether I’m leading a team, mentoring a client, or managing the chaos and joy of a large family, I show up with presence, passion, and a commitment to lifelong growth. This isn’t just a career, it’s a calling.
Health Journey
Since the age of 11, after breaking my ankle twice, I have struggled with my weight and body image. By the time I was 16 I had thinned out but hadn’t realized it. I joined the National Guard at the age of 17 and gained a lot of muscle during basic training, however, afterward I gained another 20 pounds of… not muscle. I joined the regular Army in 2004. 205 pounds was the maximum weight limit for my age, gender, and height, to not be taped for body fat. I fluctuated between 203 and 225 for 20 years. I did my best to maintain a healthy weight, playing with many of the fad diets. I became a helicopter pilot in 2012 and hovered around 214 pounds for a while. In 2017 I had a lumbar discectomy, and it limited the kinds and amounts of exercise I was willing to do. In 2019 I was diagnosed with anxiety, depression, and PTSD and was medicated with Lexapro. In 2023 after shoulder surgery, I ballooned up to 250 pounds.
By the end of my career in 2023, I was told that I had stage 2 chronic kidney disease from NSAID use, trace blood and protein in my urine, recurring diverticulitis, obstructive sleep apnea, bulging discs in my cervical and lumbar spine, IBS, arthritis in my left shoulder, a meniscal tear in my left knee, erectile disfunction, migraines, sciatica and high cholesterol. The pain from my cervical spine disc bulge was being treated annually with radio frequency ablation therapy. Most of my other issues were left mostly untreated.
I began my journey to health in January of 2023. I weened myself off Lexapro. To my surprise, I stopped having migraines, my IBS disappeared, the protein and blood in my urine disappeared, erectile dysfunction was corrected, and my kidney function returned to normal. I was told that stage 2 chronic kidney disease was permanent. It turns out these may have been manifestations of excess serotonin build up in my body. Neither military nor VA doctors had put the symptoms together to match potential side effects of Lexapro, in fact just before retirement, my Lexapro dosage was doubled.
By January of 2024 I had slowly dropped down to 240 pounds. My wife and I counted macros the whole time and I dropped down to 217 pounds. We spent the summer months looser with our diet and I gained six pounds back in four months. Fed up with aches, pains, and my weight, I sought out a naturopath in October of 2024. She advised me to try the carnivore diet to try and reset my gut to reduce the occurrence of diverticulitis. That brings me to today. I am seven months in, down to 192 pounds, building muscle, wearing clothes that had been packed away for years, and I have a 98% reduction in all pain! I’ve done the reading and research, and I don’t think I am willing to go back to eating processed foods. I’ve reduced so much inflammation that I don’t manage pain with medications. I am full of energy and my mind is clear. I am 100% medication free.
I hope you enjoy this website and find inspiration and hope from my journey! Time to take your health into your own hands!
28 October 2024
This is what I accomplished in just over 7 months! I didn't start taking pictures until I realized I was going to make this website. I am 100% healthier and in better shape now, at 41, than I ever was in the military. It is all about diet and exercise. Most of my prior attempts lacked the right knowledge and commitment to eat right. Whole foods friends! Chronic illnesses, gone! Chronic pain, gone! Triglycerides reduced from 220 to 118. HDL raised from 45 to 62. Testosterone stayed near the high end of normal, estrogens reduced from mid normal range to low normal range.
11 June 2025
25 November 2024
5 January 2025
2 February 2025
8 March 2025
Here is how I did it:
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I read Genius Foods, Genius Life, The Complete Carnivore Diet For Beginners, Burn, Why We Get Sick, Forever Strong, and Good Energy.
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Wake up and try to get outside within the first hour of waking. Most stage 2+ HR zone training sessions were on my elliptical, playing basketball for HR, or incorporated with resistance training. Caroline Girvan's workouts put me into zone 3 or 4. Resistance train in the afternoon. Track HR with apple watch. Workouts are priority over almost everything else.
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Walking wasn't captured, but walk after breakfast, walk after dinner when kids allow it.
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Eat whole foods 99.9% of the time. Only can't control what other people cooked, make best guesses at what fits my diet and don't eat things that are clearly not on it. Stay metabolically flexible (mostly in ketosis). Aim for minimum of 180g complete proteins, 120g fat (not polyunsaturated, no seed oils). 40g of net carbs or less per day. Log food in MyMacros+ App.
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Fast for a minimum of 12 hours per night. Stop eating by 7pm, usually don't eat ANY calories until 8am.
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Cold plunge for 10 minutes 3-5 times per week, before 8pm, at 57F.
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Sleep for 7 1/2 to 9 hours per night. It is a priority.
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Foam roll or use a racket ball for trigger point on any muscle pain, often.
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I wasn't perfect. Progress, not perfection. I tracked for 228 days and worked out 73% of them, 166 days. Consistency. Discipline. Self control.
