5 Tips For Beginner Triathletes (You won't read in a magazine)

When I first started racing triathlon I looked to consume as much information as possible in order to expedite the learning curve. But what I found was the same repetitive topics and their obvious responses; bland, boring and more times than not, common sense takes. Here’s my five tips for beginner triathletes, a list that I wish someone would have given me on day 1.

  1. Swimming in a race is nothing like swimming in a pool. One of the biggest mistakes TriBs make is not having the right expectations when it comes to an open water swim (OWS) setting. It’s the only discipline where you’re training 90% of the time in a foreign environment to what you’ll be in on race day. WHACK. During nicer weather months you should take advantage and get to a large body of open water (but if you live in Florida, f**k that).

    Tip: Go with a partner if you OWS, safety first.

  2. Focus on your weakness, you’re race is only as strong as your weakest discipline. What do I really mean by this? Get back to basics. Swim, Bike, Run starts with form and the strength + speed will come later. Oh... avoid going 0-100 (in terms of speed and intensity), find your natural stroke, cadence and stride to use as a bench-mark for future improvement.

    Tip: Don’t marry your Garmin

  3. Respect the sport and your body. Don’t sign up for a 70.3/ Ironman right outta the gate. Yes, it’s been done before but not recommended. Before my first 70.3 (and around my 30th triathlon) the MC asked the crowd “is anyone racing for the first time?” and to anyone who answered “yes” he responded “you’re stupid!”… That pretty much sums it up; you’re more likely to get injured either long or short term and you’re more susceptible to developing bad habits. Ease in to the sport, start with a sprint or even a 5k, don’t be a hero and have a heart attack because you wanted to rock that 70.3 bumper sticker a year early.

    Tip: Spectate a race first.

  4. Triathlon is great at keeping your interest in sport. Start with racing yourself and not the field, work on your personal best (PB) times and don’t get infatuated who else is on the course. HAVING SAID THAT, be realistic - just because you placed in your AG doesn’t mean you had a good race. Consider the weather, course difficulty and competition level when evaluating your performance, don’t live in a fantasy world.

    Tip: Easy go2 race goal ———> PR SOMETHING

  5. Leverage social media. I’m NOT saying post pictures of your Garmin after track Tuesday (literally no one cares) rather use it as ‘Triathlon TV’ of sorts. The tri community is small enough - so much info available at the tip of you chlorine soaked fingers (news, race experiences, podcast, blogs, nutrition info etc.).

    Tip: Ask people questions, discover brands, connect with like-minded athletes. Block all the weirdos.

    *BONUS TIP* There’s a direct relationship between cycling volume & cycling strength (at least at first). More time in the saddle = stronger legs = faster bike splits. IT’S SCIENCE.

This is a list you won’t see in an ink filled magazine or typed on a newsletter peppered with medal mount & body glide ads. Remember, Tri Responsibly. Live Healthy Feel Groovy.


15 Triathlon Instagrams You Need To Follow In 2019

#1. Tommy Zaferes (@tzaferes 16k followers). Pro Triathlete, Photographer & Husband to Team USA member Katie Zafares. Follow Tommy and Katie through their crazy travel schedule in ITU, Super- League, WTS and MLT. Tommy’s comedic style eases the stresses of pro short-course racing. +Funny

#2.  Cesar Villalba (@cesarvillalbajr 17k followers). Influencer, Long-Distance Amateur Triathlete, Cycling Enthusiast & Design Consultant. Nicknamed “The Spanish Pirate”, Cesar’s love for cycling shows in his weekly posts of conquering the gorgeous California hills, peppered with the occasional café & pastry stop. He’s a regular at the 70.3 World Championships and always spreading the word of positivity and kindness! +Unique work/life balance.

#3. Taylor Spivey (@tkspivey 25k followers). Professional Triathlete. Taylor’s Instagram captures her life as an ITU Pro as she races and trains all over God’s green earth. Taylor’s stories are filled with training trips, cafe art & fast racing; it gives you the TRUE LIFE: I am a Pro-Triathlete, vibe. Her positivity is contagious and since there’s Olympic points up for grabs this szn, keep an eye out for some blazing times. +Life as a short-course pro.

#4. Katie Godec (@trilife_at_30kft 48k followers). Influencer & Amateur Triathlete. Katie is the world’s first Unicorn turned triathlete. The funniest person on the list, Katie is a ray of cotton candy colored sunshine with her particular style. Katie’s content is consistent, transparent and engaging (not to mention colorful). Groove on over to her page to start laughing, she loves connecting with her followers! +Funny & positive vibes.

#5. Nicole Loher (@nicoleloher 14k followers). Influencer, Amateur Triathlete, Teacher & Tech Professional. Nicole is a NYC based Renaissance woman diving head first into the tri life. Expect daily rituals and positive messages when watching her stories. Her IDGAF attitude towards Social Media provides a refreshing take on IOT norms. +Not your average influencer.

#6. Michiel de Wilde (@michieldewilde 2k followers). Professional Long-course Triathlete. The Dutch Rocket, Michiel is a rookie pro triathlete who’s hungry for success. Slide on over to his page to check out beautiful training camps in the Canary Islands and ALL THE COFFEE. Michiel’s home country of The Netherlands provides endless backdrops of canals, tulips and windmills. You simply can’t beat his weekend rides to the beach. +Life as a long-course pro.

#7. Beth McKenzie (@bethgmckenzie 27k followers). Pro Triathlete, Brand Owner, Mum & Life Partner to Ironman legend Luke McKenzie. Beth’s page is packed with the multitude of hats that she wears throughout the week, capturing her true badass-ness. By checking out her stories you can catch some beautiful Aussie sunsets and keep up to date on the latest Wynn Republic product launches. +Triathlon lifestyle & family.

#8. Jesse Thomas (@jessemthomas 38k followers). Pro Triathlete, Podcaster & Dad. Even though he’s the only person on the list with a blue checkmark, I recently started following Jesse. I can already tell you Jesse’s outlook on life provides some great motivation for ALL athletes. His page comes highly recommend from the tri-universe so I think he deserves to be on the list. +Good content.

#9. Ryan Miller (@frizee09 34k followers). Long-Course Amateur Triathlete. Dubbed the aesthetic Triathlon King of Instagram, Ryan’s page lacks no motivation to make you want to eat ALL the vegetables (LADIES!!). Slip on over to Miller’s insta to check out some fly backdrops and some major bike envy as he hammers his training in the beautiful Australian countryside. +Motivational workout posts.

#10. Emma Jeffcoat (@emmajeffcoat 14k followers). Pro Triathlete, EMT, Equestrian. Very similar to Taylor, Emma is a short-course pro triathlete from Australia. ITU, WTS, Super- League, MLT shes racing all over the world. When she’s not triathlon-ing or riding,  Emma is saving lives as an EMT. +Positive Messaging and hard work.

#11. Dani Olafson (@daniolafs 40k followers). Amateur Triathlete, Student, Influencer. Dani is the only athlete on the list who practices Jiu Jitsu, automatically making her the most lethal here. This Canadian is constantly on the move and engaging with her followers (chances are you’ve seen one of her posts before). Navigate over to her page and check out Dani crushing workout after workout! +Busy lifestyle.

#12. Taren Gesell (@triathlontaren 42k followers). YouTuber, Podcaster, Influencer & Amateur Triathlete. Taren creates more content than anyone else in the tri community. His YouTube channel and Instagram is great for all levels of athletes either looking to pick up quick tips, learn about new technology or hear the latest news in sport. There’s no doubt Taren belongs on this list. +Information, Tips & News.

#13. Humans of Triathlon (@humansoftriathlon 22k followers). Podcast & Media Page. H.O.T. shares the stories of triathletes from all over the globe. Zip on over to H.O.T’s page for your dose of inspiration and hear about how other’s began their journey into multisport. +Inspirational Stories

#14. Viral Triathlon (@viraltriathlon 22k followers). Meme Account. The only triathlon meme page on the list, Viral Triathlon is doing God’s work for the community. Their page is filled with slap-stick, gut-busting content that we all can appreciate during a hectic training week. Do yourself a favor and smash that follow button. +Funny Memes

#15. Full Send Triathlon (@fullsendtriathlon 1k followers). Amateur Triathlon Team. Full Send Triathlon is new to the tri scene but poised to make some noise. Founder, Justin Lippert assembled one of the most diverse and competitive amateur triathlon teams in the county. Swivel over to their page and click the website www.fullsendtriathlon.com to read up on their latest blog posts for the most abstract tri-spiracies & content. +Unorthodox takes, speedo racing pics.

Tommy Zaferes

Tommy Zaferes

Cesar Villalba

Cesar Villalba

Taylor Spivey

Taylor Spivey

Katie Godec

Katie Godec

Nicole Loher

Nicole Loher

Michiel de Wilde

Michiel de Wilde

Beth McKenzie

Beth McKenzie

Jesse Thomas

Jesse Thomas

Ryan Miller

Ryan Miller

Emma Jeffcoat

Emma Jeffcoat

Dani Olafson

Dani Olafson

Taren Gesell

Taren Gesell

Humans of Triathlon

Humans of Triathlon

Viral Triathlon

Viral Triathlon

Full Send Triathlon

Full Send Triathlon

Triathlon Transitions 101

Transitions are commonly the most over-looked, last minute thought priority for triathletes. And for that reason, it’s a topic that isn’t commonly discussed or explained. I’m taking one for community by allocating time from my Wednesday night to shed some light on this individualistic, overly hyped, poetic sequence of events that we call T1 & T2. By the time you’re done reading this I want you to be able to confidently say “that blog post was pretty random, but surprisingly informative.”

What qualifies me as a Transition Guru is that I not only hold the fastest T2 in Ohio 70.3 history (confirmed :59 in 2018) but the fastest amateur T2 at the 2018 & 2017 NYC Triathlon (confirmed). Need I mention that I have ~12k followers on Instagram? (Btw if anyone hears me speaking like this in a serious tone feel free to karate chop me in the throat)

Since every athlete has their own ritual when it comes to managing this chaotic series of changes, I feel like I could help streamline some of the trials and errors for you tri-dorks. First, let’s start with the basic rules/ guidelines most of us agree upon.

10 Transition Commandments (in no particular order of importance)

#1. Make it quick.

#2. Breathe. This is a hectic time of the race, crowds, increased adrenaline and HR. Just remember to breathe like any other workout.

#3. NO WETSUIT RUNNING, have you ever tried running 50+ meters in a wetsuit? It feels like you’re doing lunges, do yourself a solid and step aside immediately upon swim-exit and rip that condom off!

#4. Take a DUMP – As soon as you get to your bike, DUMP the swim gear in wherever pre-determined area next to your bike.

#5. ABM... Always. Be. Moving.

#6. Bike is the Horse. You want your nutrition, water, shoes & spare kit all on the bike. If you’re not executing a flying mount (lame) then you can still mount with your shoes on the bike from stand still OR put them on before your Helmet-Bike-Go (see Rule #7).

#7. Helmet-Bike-Go. Helmet-Bike-Go, Helmet-Bike-Go. If you followed the rules so far, all you need to do is ‘DUMP-HELMET-BIKE-GO’ when you get to your bike.

#8. Shoes & number are life, everything else is just luxury. FACTS.

#9. Strait line. Figure out the most direct route of travel from entrance to exit and take it – you’re not Ponce de Leon.

#10: Practice makes perfect.

5 Most Popular Transition Formats

#1. ITU/ Draft-Legal. This format is the bucket concept and is the only format of its kind on the list. The most important rules here are 1. Everything must end up in the bucket 2. Don’t touch your bike until your helmet is buckled & visa-versa when racking. Your run shoes/gear can be placed outside the bucket. If you’re not a fast young-gun between the ages of 16-24 then you typically won’t see this format so I’m gonna leave it at that.

#2. Transition A to B. (two transitions): This format will typically be at middle/ long-distance events. T1 will be a different location from T2, making it a little more complicated but not really. You’ll have the opportunity to set T2 the night prior or morning of the race. Your T2 is pretty simple because you’re dumping the bike and heading out for the run so you only set up run gear. T1 is even easier because it’s only bike, helmet and bike shoes, that’s it. With these formats the event crews will transfer a Day Bag from T1 to T2 post-race but the downside is traveling back to T1 (especially after a few Michelob Ultras, holla).

#3. Swim-Run-Bike-Run. Long run from the swim-exit to T1 entrance – This is when there’s an obnoxiously long T1. Sometimes these Ts offer a chance for athletes to wear shoes (i.e. Alcatraz). I’ve done races where the distance from swim-exit to bike-mount is almost a mile long, I love these T’s because I end up making up so much time on the stronger swimmers. The goal here is to move swiftly while remaining in control of your breathe.

#4. Transitioning Transition. Typically found during larger races. For example, 1 transition hosts two race distances (Sprint + Olympic). These transitions will sometimes throw off your depth perception because when you get to transition it might be completely empty or full depending on the distance you’re racing. I noticed this because I got back in from the bike and it was essentially empty, the Sprint race had already cleared and there wasn’t many bikes returned from the Olympic, I was LOST.

#5. Traditional. You literally only need enough space to fit your shoes & bike in a transition, if you’re laying out a bath towel then you’re just a complete jackass. If anything, a small 12x12 towel will suffice, comes in handy with beach exits or baseball field transitions. If you followed all the suggestions that I’ve given then you know for T1 all you need to do is dump your swim gear, lock your helmet and grab your bike. If you need to put sunglasses on they’re either in/ on your helmet. T2 is where you can test what works and what doesn’t. Typically, I have a hat, belt, shoes all stacked on top of each other in that order. That way I can rack my bike, dump my helmet and then slip on my shoes and grab my belt/ hat and then off to the run. I have my belt inside my hat so I can focus on constantly moving. While I’m running out of T2 I’m slipping my belt over my head like giant O ring while simultaneously putting on my hat. I will normally have my run nutrition on my bike so it will already be stuffed in my kit; if not I’ll have my run nutrition in my hat and stuff it in my kit during my run out of T2. The same goes with sunglasses, if I wear a separate run pair, they’ll be in the hat alongside the belt & nutrition. Bottom line, other than putting on my shoes everything is managed while running out of T2.

8 Miscellaneous Tips

#1. Arrival Time. Personal preference, at first I use to like getting there super early but as I grew in the sport I’m began to be more relaxed on race morning. The later I show up the more focused I am, less personal interaction and distraction before start but obviously I need to make sure everything is well prepared and laid out, this works for me.  

#2. Flying vs No Flying. Personal preference, to execute a flying mount in a race scenario you need to master it in a practice situation… over and over again. Practice is essentially a controlled environment. On race day you’ll have the elements to deal with alongside other competitors mounting and falling around you.  The decision to choose to fly or not to fly is one the athlete is going to have to make on their own. It’s an easy choice to make, you either can or cannot.

#3. Socks vs No Socks. Personal preference, who am I to suggest to another athlete if they should or shouldn’t wear socks? That should be left up to the individual. For me, it depends on how my feet feel that day, seriously.

#4. Markers. Establish a physical marker like a tree, sign, toilet, garbage can, rock or anything you know will be there during the race, that’s your north star. Some people think they’ve uncovered the Arch of the Covenant by being the first to hang a balloon or funky tape, it’s nice but just one more item to bring on race day. (Plus there’s most likely going to be other people’s tape and if you bring a balloon I will pop it, no questions asked).

#5. Bags. Transition bags are huge in triathlon, most races will provide clear plastic bags and people will still put their book-bags in these and that’s cool, I do the same. BUT I don’t keep that bag near my bike, I put it off to the end of my transition aisle or fence. I’ve never had issues with stuff being stolen at a race, other athletes will see you do this and follow suite, be the trend setter. Imagine if all the transition bags weren’t near the bikes and off to the side…yeah, I’m not a neat freak or anything.

#6. Bathroom. If you need to go to the bathroom then you better have a plan. My plan is, #1 can happen whenever & wherever but #2 doesn’t exists during a race. Number 2 is managed before the start so bring wet wipes & a headlamp, that port-a-potty is mysterious at 5am.  

#7. Slippers. Most swim starts are far away from transition, go on Amazon.com and order hotel slippers in bulk (you’ll thank me). Having tender feed, the slippers make the walk up to swim-start an easily avoidable nuisance.  

#8. BYOM. Bring Your Own Music. Nothing will take the wind out of your sails faster than hearing Ryan Seacrest and Z100 at 5am. Not having the music you’ve been training w/ can flat out suck. The MC is constantly barking out countdown times, weather updates etc… it can get very stressful. If anything important is being communicated, everyone around you will stop what they’re doing, turn and listen. When you see that then you take your music out. Know the time transition closes, race starts and estimated time it will take to walk to swim-start (~20min walk/mile).

Transitions are no different than any other discipline of triathlon, it gives you the opportunity to test what works and what doesn’t. Although they amount for only a small portion of the race, transitions can either send your race into Shitsville, population YOU or riding high like your rollin’ into a Scholastics Book Fair circa 2001 with a $20 banger in your pocket lookin’ do some damage. One day you might miss qualifying for the 70.3 World Championships by :30 due to a 4min T2 @ 2018 Ironman 70.3 Dubai (*I’m not salty*) so you better figure out what the heck you’re doing, don’t fuck around.

Love you.


Biohack Starter Kit

Biohacking, the new industry buzz word for health enthusiast that sounds scientific yet devious, excellent building blocks for a cult-like following only to rival the CrossFit fiasco. But what exactly is biohacking/a biohacker?

For those of you that follow influencers like Ben Greenfield, Dr. Rhonda Patrick, Joe Rogan or Tim Ferris then this post isn’t for you, you’ll find this information elementary & repetitive (if not then please continue).

I know just enough about biohacking to be dangerous, with that said…


Here’s 18 tips/ recommendations that you can easily implement in order to carve a path to finding a unique flow-state. We can go deep into a rabbit hole here, but that would need more research and source sitting on my end, TBH I don’t have the time for that now. WITH THAT SAID…. In my opinion, biohacking is a spectrum. Anyone is a biohacker at any moment, anywhere. How is this possible? At a very high level, a biohacker is an individual that learns about oneself to reach full performance capacity through the study of biological makeup and through manipulating one’s environment. For example, taking a lunchtime stroll in the sun post meal is a biohack because I’m exercising to help with digestion & insulin response but I’m also gaining the health benefits of being in the sun (vitamin D). From what I’ve noticed all biohackers share an absolute medium, we’re all in it for human performance & longevity. Achieving peak flow state is the goal; flowstate is a term hackers use to describe the ideal sense of self-purpose & awareness to enable themselves to live physically, cognitively & emotionally to the fullest potential.

I broke it down to 6 recommended supplements, nutrition tips & lifestyle choices. Even though taking supplements can be a lifestyle as well as nutrition advantage, I want to somewhat compartmentalize.

Supplements (See recommendations tab for brands)

  1. Pro-Biotic. This is where it all starts; there’s been a massive amount of studies and research around the importance & significance of gut health. Who woulda thought? There are more bacteria in our personal gut biome then there’s DNA in our body. I recommend feeding your gut bacteria with more good bacteria through pro-biotics & fermented foods. Examples: miso, kimchi, kombucha, yogurt // Note: A quality pro-biotics is to be kept refrigerated so keep that in mind when buying.

  2. Multi-vitamin. Cover all your bases with a quality Multi-V (preferably Organic). Take note to the ingredients though, some multi-vs don’t have your allotment of daily minerals & vitamins. For example, my multi-V only has 30% of my daily magnesium, therefore, I need to get my daily intake through other sources. Other’s may include minerals, other could include a pro-biotic already as well so just read the labels.

  3. Nootropics. Nootropics are a range of drugs, supplements, and other substances that may improve cognitive function, particularly executive functions, memory, creativity, or motivation, in healthy individuals - Wiki. I suggest starting out simple with Amino Acids, Ketone Salts or ketone esters. A quality product I use is Alpha Brain by Onnit Nutrition to help with focus & cognitive function throughout my daily life and HVMN Pure Ketone Esters for psychically demanding competitive scenarios. Something as simple as a menthol toothpick while working at a desk is considered a nootropic. This subject is very in-depth, I recommend diving in for yourself. There are so many new companies & brands popping up all over the world in this space, very interesting!

  4. Vitamin D. More people than ever are walking around with vitamin D deficiency. Lack of D can lead to weak bones, cognitive impairment, immunity decline, a decrease in insulin production & other issues. Aim for 1500-5000 IU (maybe more if you’re an athlete) for your daily intake. Fortified foods, the sun, yogurt & fish are all good sources of D as well.

  5. Shrooms. Have you noticed that your local vitamin store has a whole section dedicated to mushrooms now? Well, there’s a reason...LONGEVITY! Chaga, Lions Mane, Cordyceps & Reishi have all been found to help improve DNA, immunity, respiratory and cardiovascular function as well as fight cancer & a whole lot of other healing/preventative benefits. I recommend buying a mushroom complex in tincture form for optimum consumption & absorption. Study’s show cordyceps improve physical performance and are the main ingredient in my pre-workout supplement ShroomTech Sport by Onnit Nutrition. Chaga is considered the ‘miracle mushroom’ or the ‘mushroom of immortality’, even magic mushrooms are becoming recognized for their health benefits and are being studied on patients with PTSD. As of recently, athletes have been experimenting with the benefits of micro-dosing with magic mushrooms for performance benefits. Paul Stamets has a mind-blowing JRE Episode #1035 on only mushrooms.

  6. Superfoods. Looking for an extra boost in that meal or smoothie? The answer is SUPERFOODS. Aloe Vera, Goji, Maca, Micro Algae, Spirulina, Broccoli Sprouts & Cacao-Chocolate are some great example of superfoods that are easy to find and use. These are the foods of the Gods, no really… they’re a great addition to any meal or smoothie/juice (basically very nutrient dense foods). Once again, you can buy ‘Green Superfood’ mix in powder form as an easy to use supplement at your local health food store (go to my recommendations tab).


  1. Eat Breakfast vs. Intermittent Fast. Depending on the person and what the expectations of the body are that day, you may find yourself wondering if you should eat breakfast or IMF. A basic biohack is doing at least one of these things. You also may ask, whats the difference of IMF and just not eating? Good question. You need a plan when you IMF, a plan going in and a plan coming out to get the most out of your IMF. <to answer those questions I’m gonna send you over to Tye Jensen’s website>. IMF is a great biohack that’s becoming more mainstream, I take part multiple times a week. The study’s of IMF shows amazing benefits for hormone production, improved brain health, lower risk for cancer & diabetes. BUT make sure you read the proper way to IMF because if you cut a corner than you’re not IMFing! (there’s a HOT debate around if you’re allowed to drink coffee or not) I like 12hr IMF but studies argue the really good benefits come 16+hrs - I just can’t handle going that long without food because of training. (or go to @tyejensen’s IG for more info). Another good trendy biohack, if you do decide to ‘skip’ a breakfast meal than consider a BulletProof coffee, it’s essentially fat coffee aimed to not only give you a jolt but quality fats for easy to use fuel. If you choose to go this route than you’re diet should compliment a high fat diet, so you’re body doesn’t store the fat as easily (higher level nutrition stuff). In my opinion if you’re not IMF or drinking a fat coffee then you should really be feeding your body with nourishing dense foods like eggs, fruit’s & veggies w/ water & black coffee.

  2. Limit Sugar. The only reason I didn’t say cut sugar is because let’s be honest…this is really hard to do if you’re not following a strict keto diet. I suggest starting simple and only ingest your sugars via fruits, potatoes, nuts, veggies. Sugar in the raw is a NO FLY ZONE, drink yo’ coffee black or w/ unsweetened nut milk. Dark chocolate (80% +cocoa) is a lifesaver to curb a craving, stevia is also a good natural sweetener if needed but don’t abuse it!

  3. Eliminate Gluten. Limit Carbs & Dairy. Add Fats. It’s 2018 & if you’re not limiting your gluten intake by now then shame on you. It’s obvious there’s a direct relationship w/ gluten and the cause of brain fog/ inflammation so do yourself a favor just don’t eat it! (at least try to limit). It’s relatively easy to eat gluten-free these days, go the extra mile & cook GF. Worried about alcohol? Tito’s vodka is GF! Limit your carbs significantly, start weighing your body off the need to run on them. Start incorporating more fats in your meals while decreasing the number of carbs on your plate. A good source of fats are nuts, fish, avocados & oils. Same with dairy, the only dairy I consume is Greek Yogurt when I need a protein-packed snack with some sugar & carbs for a workout. An easy way I started limiting carbs and dairy was to simply stop eating hamburgers, hot dogs & sandwiches with bread & cheese.

  4. Organic > Non-organic > Processed. I know, organic is expensive but there’s way to get around it. For fruits or veggies try to consider canned organic or seasonal organic only (they tend to be cheaper). Having said that, organic is always better and local organic is the best. A quick tip is I went to four different local organic grocery stores in my area to scout pricing and now I know what stores carry the cheapest kale, potatoes, fruits etc to help save myself some extra $. But by all means necessary do not buy processed foods.

  5. Water. This is so important that I gave it it’s own # & most people wouldn’t think of this as a biohack. WE ARE 60% WATER, other than pro-biotics the most important thing to start with is detoxifying your body by filtering out the toxins. To help enable yourself drink more water start out by buying a water filtration system like a Brita and multiple water bottles. If you have to leave a water bottle at work, in your car or in your room so you’re always reminded to drink water. This isn’t new news, but hold yourself accountable and start tracking your water intake.

  6. Cook 1x Eat 2x. Simple, save time in the kitchen by cooking once and eating twice. #mealprep


  1. Regulate Sleep. Every one hears 8 hours is the ideal duration of sleep. I believe sleep is particular to the person, therefore test out the hours of sleep you need and see how you feel. For some, it could be 6hrs and for others 8. Keep in mind how you feel and your energy levels, some nights you might need to get that full 8 to recovery physical or mentally from the previous day but most importantly try to set a routine for yourself. Learn how to wind down at night, limiting blue light helps and shutting off electronics/screens.

  2. Exercise at least 45min a day. Moving your body 45min a day is not a lot to ask of yourself. Something to compliment this as well might be a light exercise pre/post meal to help regulate blood glucose levels. Ben Greenfield talks about how he escapes to the restroom before meals in restaurants to bang out 50-100 body squats. Studies have shown that this biohack is a great way for your body to manage the calories that you consume by regulating insulin levels. I’ve also never met a nutrition/ health expert that told me not t workout.

  3. Hot/cold Submerges. Benefits of hot/cold submerges range from increase in blood circulation, strengthen immunity, increase testosterone, relieve stress & decrease depression to name a few. Ways to heat up are something like a sauna, hot tub or aerobic workout. Cold submerges are less glamorous like a cold shower or ice bath. Ben Greenfield talks about the importance of this on JRE Episode 1069 and on his website. One unique hack is cold showers before bed to lower your core temperature for optimal REM sleep.

  4. Limit toxic relationships. I’m speaking in terms of career, love, finances, living etc.... Take a look at your personal relationships to see how healthy they are. This is as simple as addressing credit card debt or cutting ties with an old friend. Anything causing a stress or an anomaly in your life you should take head-on, create a positive environment for yourself.

  5. Start a spiritual practice. This can be meditation or religion but for me, I found my spiritual practice through triathlon & yoga. No matter what happens I engage in at least one of these practices daily.

  6. Make it EZ. Don’t get overwhelmed by the amount of information surrounding this particular topic, it encompasses almost everything. There’s no end-game to biohacking & you need to accept that, take a few select routines from my list that you can commit to and start there. Have this become second nature & start with the ones that won’t require a drastic mental or lifestyle change at first. Remember that it’s an ever-evolving relationship between your body and your environment.

Establish a good baseline for yourself and start to get to know your surroundings as well as your person. Identify the stressors in your life and the things that bring you relaxation. A good kick-off to becoming a biohacker is purchasing a DNA Ancestry kit & a Gut Biome kit. Both these kits can tell you massive amounts of actionable information about yourself and family. Markers like what foods your body needs to what foods are prone to cause inflammation can all be useful when starting out as a hacker.

These recommendations aren’t here for you to adopt overnight, in fact, some of these might not work for you at all. Based on bio-individuality, some biohacks can differ from person to person. This starter-kit at least provides elementary info so you can confidently make a change in your life. I hope these 18 tips were useful enough where you can easily start them in your daily life. Take what I recommend with a grain of salt while you slowly test for yourself, I would love to hear feedback after a few weeks/ months of your new routines and behaviors

2018 Race Recap

2018 Race mile log, to put distance in perspective…

  1. Ironman 70.3 Dubai

  2. South Beach International Triathlon

  3. Hammer Olympic Triathlon

  4. Hudson Crossing Sprint Triathlon

  5. NYC International Triathlon

  6. Ironman 70.3 Ohio

  7. Major League Triathlon Super-Sprint

  8. Lake George Olympic Triathlon

  9. ITU Open Sprint Aquathon

  10. ITU Age-Group Olympic World Championship

  11. Major League Triathlon Super-sprint

    Total (11 races)

    Swim = 6.99 miles

    Bike = 256.4 miles

    Run = 61.4 miles