Cinnamon Rolls


I don’t say things I don’t mean. I also do my best not to over promote or over hype anything. Under promise and over deliver. Keep that premise in mind as you continue to read.

We made these cinnamon rolls on Saturday, and I must say I had mix expectations. Part of me thought- these can never live up to the cinnamon rolls I’ve had in the past. Another part of me was hoping these paleo cinnamon rolls would make me forget all about those sugar filled, wheat based rolls of joy from the past.

As soon as these came out of the oven, I anxiously waited for them to cool not knowing what to expect. As soon as we could stand the eat them, my wife and I split one. I’m telling you like a friend- if I didn’t know how these were made, I would think they came out of a Pillsbury can. If I never began this quest to become a better, healthier, wealthier man- I would eat these for breakfast, lunch, or dinner…… Every day.

These are highly highly recommended, fairly easy to make, and amazingly delicious.

Here’s the recipe:

2 1/2 cups blanched almond flour (plus a little extra for the work surface)
1/4 coconut flour
1/4 tapioca flour
1/4 teaspoon baking soda
Pinch of sea salt
3 large eggs (room temperature)
1/4 cup organic coconut oil melted
3 tablespoons organic honey
For filling
2 table spoons organic coconut oil melted
1/4 cup + 1 tablespoon organic honey, melted
2 tablespoons ground cinnamon
1/2 cup pecans chopped or minced in food processor

Melted organic coconut butter for icing

1- preheat oven to 350 and line cookie sheet with parchment paper
2- in a large mixing bowl combine the almond flour, coconut flour, tapioca flour, baking soda and salt and stir well
3- in a separate bowl whisk together the eggs, coconut oil, and and honey. Pour the wet ingredients in the bowl with the almond flour. Mix well and then use your hands to knead dough until smooth. (Dough may seem sticky but it will smooth out) place the dough in the refrigerator for 10-15 minutes to make it easier to work with.
4- while the dough is in the refrigerator make the filling: in a small mixing bowl combine the coconut oil, honey, pecans, and cinnamon and mix well. Set the bowl in a warm water bath to keep the filing at a pourable consistency while you form and bake the rolls.
5- place a long sheet of parchment paper (about 18 inches) on the counter and sprinkle a with little almond flour. Remove the dough and place on the floured paper. Sprinkle a little almond flour on the dough and place another sheet of parchment paper on top of the dough. Gently roll the dough out to a 10×15 inch rectangle. The dough should be about 1/4 inch think. Take a lot of time of this step as the dough is very fragile.
6- trim the edges of the dough to a perfect rectangle and to patch any torn spots. Remove the top layer of parchment paper and drizzle the filling all over the dough. Gently spread the filling around with your hands or a rubber spatula until the dough is covered.
7- turn the parchment paper so that the short end of the dough is facing you. Starting with the short end closest to you use the parchment paper to start rolling the dough away from you into a tight roll.
8- once rolled use a bread knife to cut the log into 6 even sized slices. Shape them into circle and place them cut side down on the prepared cookie sheet 1 inch apart.
9- bake for 17-20 minutes until they are nice and brown on the outside but still soft on the inside. Check them after 17 minutes.
10- once cooked- carefully place the rolls on a plate and drizzle with warmed coconut butter.

Enjoy these delectable incredible breakfast treats completely guilt free!!





“The first wealth is health.” – Ralph Waldo Emerson

October has been a very hectic month for us, so I apologize for the lack of updates/posts. I usually have time during the work day or early morning weekends to write, but with our traveling and a hectic month, I haven’t been able to write as much as I want.

The timing is unfortunate too because I have so much to share. Amazing things have been going on since my last “update” post. I’ll try and keep this as short as possible, and will probably have to break this into 2 posts.

After 2 weeks of intermittent fasting I had never felt better. I was headache free, sleeping better, had more energy and felt less bloated. I’ve lost a total of 13 pounds, and have even seen results in areas I wasn’t expecting. My skin is clearer, I feel mentally sharper when thinking through business concepts or strategies, and I’ve seen an increase in my ability to focus.

As a by product of these results and finally feeling like I was making some break throughs, I wanted to take my research to the next level. I had seen a tangible change in most of the areas I wanted, but by no means felt like I was at the pinnacle of my health. One area specifically that was a main focus of mine when I started this journey was muscle growth. I have a relatively mesomorphic frame, so building muscle for me isn’t something that comes easy, but it’s not as difficult as it would be for some people. As I began to do some studying to find a diet that could allow me to gain muscle while not compromising my health I kept coming back to one solution. The Paleolithic lifestyle.

Now- one thing I want to make sure I’m clear about- by no means am I, nor do I claim to be a health expert. I haven’t studied everything available relating to health, and I’m still learning everyday. I’m not a doctor, even though I do have my phd (public high school diploma). I’m still experimenting and trying different things to see what works. I would recommend that everyone else do the same thing. I believe that a lot of how your body reacts to and digests certain foods is based on your heritage. Now- there are a few exceptions to this rule that I believe are damaging to a persons health regardless of your genetics.

For us- we’ve mixed the concept of intermittent fasting with a paleo diet. Hence the name “warrior caveman” for this blog. The benefits of intermittent fasting are far to great to completely forfeit it. For me personally when I fast, I feel better. However, based on the goals I have with muscle gains, and the amount of work I’ve started putting in at the gym, fasting everyday wasn’t going to get me to my goal. I still practice intermittent fasting 2-4 days a week, and almost always work out on an empty stomach (I’ll tell you why in another post). On top of this, I’ve been following the paleo diet. I eat a paleo diet even on days when I’m fasting. Based on the research I’ve done, this is the best option for me to gain the muscle I want without any long term damage to my health.

We have been following this lifestyle for 2, almost 3 weeks. We’ve been eating clean for 2 months. These past 2-3 weeks I’ve felt better than ever. I feel rejuvenated. I felt great with fasting alone. I honestly didn’t think I could feel any better. I think that’s a common misconception with most people today. Until we know there’s something better, we believe what we have is the best available. I’ve personally already seen results in muscle growth, increase weight in my bench and other exercises. My wife, who is also living the paleo lifestyle has also experienced amazing results. I don’t know her tangible metrics, but I’ve seen a new glow in her, and noticed changes in her body as well (which is hard to see because she already looked amazing). The best part is how we feel. Rejuvenated. I feel like I did on the last day of school every year as a middle and high schooler. Full of energy and zest for life. Excited about exploring and living the most extreme summer possible. Every morning when I wake up I have that feeling. Now if I could just get rid of this job…. (Haha that’s another story for another time).

I’m looking forward of sharing more of our story in a more posts to come. In the meantime, let me know if you have any questions or comments. Until next time, stay healthy and live free!

Happy Halloween!


Quality counts


Is buying organic foods, grass fed beef, and pasture raised eggs worth it?

I bought conventional meat for as long as I can remember. I was unaware of the damage that could be done, the chemicals, additives, and poor diets that conventionally raises animals are subjected to. Along those same lines I bought conventional or commercial produce, again unaware of the harmful pesticides and other chemicals. Once we decided to change our life style and actively survive, I began to study the quality of ingredients and the importance of eating real food. This has helped take my health to another level, even in the short period of time I’ve implanted these foods into my diet.

Let’s take a look at what’s important to remember when purchasing different types of foods:

Meats- focus to buying organic 100% grass fed meat. Conventional meats are subjected to diets consisting of but not limited to grains, corn and soy. This is important, if you’ve made the decision to eat a clean diet consisting of that related to our primal ancestors, you should consume meat that doesn’t follow the same diet.
We are surrounded by marketing ploys to get us to think we are eating the right types of meats (intentional or not, it’s still a fact). We see things like organic, grass-fed, natural, pasture raised. So what do they all mean? More importantly which ones should you buy?
1- Grass fed: The U.S. Department of agriculture stars that beef that is labeled “grass-fed” should have at least a partial grass diet and access to pasture year round. These labels are not verified by a 3rd party. However, labels that state “100% grass fed” or “grass-finished” are verified by a 3rd party. Thus, insuring the animal is fed only grass and hay.
2- Organic: The USDA certified organic meats must be raised on a certified organic pasture and fed certified organic feed its entire life. This label prohibits the use of drugs, antibiotics, growth hormones, genetically modified feed, or animal by-products. These animals are fed a diet of corn and other grains and must have access to outdoor pastures year round.
3- Pastured: this label usually applies to poultry products and pork. This label means that the animals have been raised primary outdoors on a pasture where they can peck or dig for seeds, insects, and other food sources. These animals are allowed to freely roam and forage on the ground as they were intended to. They are not given a feed of soy, corn or other grains either, which makes this label far superior to other labels.
4- Natural: The USDA defines “natural” or “all natural” food products as those that are minimally processed and contain no artificial ingredients. Personally- I avoid this label all together.
5: Free Range- The USDA says that the label “free range” means birds are allowed to have access to outdoors but there is no requirement for the amount of time the birds have access to that space. There are also no regulations on the suplanents or diets the birds have either.

In summary: when it comes to meats, organic grass fed beef is the best option for your health. This includes dairy products. Organic pastured is the best option for poultry (including eggs) and pork.

Buying organic and local produce is a key to actively surviving. You will notice an almost immediate impact on your health by buying organic produce. If you’re budget couscous by local produce. There are some items that need to be always purchased organic and some lower pesticide foods that’s are “ok” to be purchase conveniently.

Always organic:
Apples, strawberries, grapes, celery, peaches, spinach, bell peppers, nectarines, cucumbers, cherry tomatoes, hot peppers and kale/collard greens
Ok to by conventionally:
Avocados, pineapple, cabbage, sweet peas, onions, asparagus, mangos, papaya, kiwi, eggplant, grapefruit, cantaloupe, cauliflower, sweet potatoes, and mushrooms.

With this in mind, whenever possible err on the side of caution and buy organic.

Outside of the health benefits that come with buying food with great ingredients, I believe you will notice a significant improvement in flavor. I know we noticed an immediate improvement with our grass feed beef and organic vegetables.

I hope you found this post helpful and will continue to make the right choices when you’re shopping.

Happy healthy living!

Blueberry banana muffins!


If you read my previous posts you know my love for blueberry muffins runs deep. When I was in 8th grade my family went on a cruise, and one morning at the breakfast buffet, I devoured 15 LARGE blueberry muffins. Zero hesitation. If I tried that today, who knows what would happen.

So- to continue to satisfy my blueberry muffin cravings, I’ll continue to try different paleo recipes. This week we went with a blueberry banana muffin, and I must say- they are the! On days I’m not intermittently fasting these are going to be my breakfast of choice!


6 ripe bananas, smashed
1 TBL vanilla extract
4 pasture-raised, organic eggs
4 TBL butter, ghee or coconut oil, melted then cooled slightly
Scant ½ tsp unrefined sea salt
2 tsp baking soda (optional)
4 ½ cups blanched almond flour
2 cups blueberries, fresh or frozen

Preheat oven to 350 F.

In a large glass bowl, mash bananas well. Add vanilla, eggs and butter (or ghee/coconut oil) and mix. In a separate bowl, mix salt, soda and almond flour. Add dry ingredients to wet a bit at a time, mixing well between additions. Fold in blueberries. Scoop into parchment lined muffin tins (1/4 cup measure or ice cream scoop works well) and bake for 25- 30 minutes, or until tops are golden and a toothpick comes out clean. Cool 5-10 minutes before serving.

Makes 24 muffins.

Store covered in the fridge. Great right from the fridge or warmed in the oven, freezes well- thaw slightly and reheat in the oven or toaster oven.


No bake cookie dough brownies


Cookie dough! I could eat a whole tub of this stuff back in the day. When we found this alternative, we whipped a batch together that night!

These are the perfect snack for my paleo friends who can’t kick their sweet tooth! Sugar free, gluten free, guilt free! If your looking for a rich healthy after dinner treat- these come highly recommended.




⅓ cup raw pecans
½ cup almond flour
4 tablespoons raw cacao powder
5 pitted medjool dates
½ tsp vanilla extract
½ tablespoon coconut oil, melted
Cookie Dough:

6 tablespoons coconut oil, melted
3 tablespoons coconut milk, full fat
1½ tsp vanilla extract
1 tablespoon raw honey
1½ cups almond flour
½ cup chocolate chips



using a food processor or a blender grind the pecans into course meal and place it in medium bowl
remove pits from dates and process it into a creamy paste
using your hands, mix together the pecan meal with the almond flour, cacao powder, date paste, vanilla extract and coconut oil until all ingredients are combined
line a 7×5-inch baking dish with parchment paper and spread the mixture until evenly distributed
Cookie Dough:

in a large bowl, whisk together the coconut oil, coconut milk, vanilla extract and honey
add almond flour and mix just until all ingredients are combined. Do not over mix
gently fold in chocolate chips
spread the cookie dough mixture on top of the brownie and use a piece of parchment paper to smooth the top of the cookie dough
refrigerate until dough is firm, approximately one hour

Recipe serves 10+ people.
Store in an airtight container in the refrigerator.



What’s changed?


Not actively surviving is passively dying

What’s changed? I’ve been truly eating clean for a little over 5 weeks now. I’m remorse to say that after my honeymoon- my decision to change my diet wasn’t concrete. I did better, but not good enough. In one of my previous posts I mentioned a trip to Philly. It was on that trip I realized how far back into my old bad habits I had slipped. Coke and a cheesesteak for breakfast, Coke and a cheesesteak for lunch, coke and a cheesesteak for dinner. I had a terrible head ache almost every day on that trip, and was reliving the health woes of my honeymoon.

On the way back from that trip, my wife and I decided to make definite plans to change our diet and lifestyle.

I read Ori Hofmekler’s book called “The Warrior Diet” the day after the trip and immediately implemented the concept of intermittent fasting. I won’t give you a full book report, but the general premise is based on the pros of intermittently fasting during the day and eating one large meal at night. By fasting during the day, you give your body a change to detox. Thus, removing harmful toxins and chemicals that otherwise stay in your system. This process also reduces estrogen levels which make losing that stubborn fat so difficult. Other benefits included but are not limited to increases mental focus, heightened energy levels, reduced aging process and many more. Ori also talks about the correct combinations of foods to reduce fat storage, as well as tips and recipes on how to prepare your food. During the day (under eating phase) you snack on a handful of berries, veggies, and the occasional nuts and whey protein. At night (over eating phase) you have a fairly unrestricted diet plan. Basically avoid things with added sugar, unnatural flavoring or coloring, and as much as possible, eat things in their natural unmodified state. You want to start with your salad, then green vegetables, then protein and lastly carbs. Try to include as many colors, textures, and flavor as possible in your meals. Eat until you feel more thirsty than hungry. For me, I consume a ridiculous amount of food, and I don’t feel guilty about it!

What’s changed? What’s happened in these four weeks of intermittent fasting?

First of all, I feel amazing. I’ve lost ten pounds (that’s all I needed/wanted to loose to be honest), and it’s the places I wanted to lose it (my gut and love handles). I haven’t had a headache except for one day- I didn’t hydrate enough the day before. I’ve never felt so energized, focused, and mentally sharp. There’s no more groggy, bloated, disgustingly full feeling. I have 0 guilt about what I eat, how much I eat, and I don’t feel like I’m on a diet.

Intermittent fasting. Warrior lifestyle. What about caveman lifestyle? Stay tuned! In the meantime, go get Ori’s book. It’s an easy, fun, and informational read. I would challenge anyone to give intermittent fasting a shot. If you do- let me know. I would love to hear your experience as well as answer any questions you have!

Until next time! Stay healthy and happy fasting!


“…put butter in your coffee..”


Even if 50,000 people say a wrong thing, it’s still wrong.

One of my biggest inspirations is becoming a healthier man is my friend Ty. Ty has been living the primal lifestyle for a couple years and is in the best shape of his life. He lost over 70 pounds and has transformed his health. I won’t steal his story- that’s not the point of this post.

I recently had the honor of traveling with him the Philly. On the way back we were discussing his diet and lifestyle and how I was trying to make some changes. At one point in our conversation we began to talk about our morning coffee routine. I’ve personally never been a big coffee drinker and when I did have my coffee I wanted it to taste nothing like coffee. My normal coffee would be 1/5 cup of coffee, 2/5 creamer and 2/5 sugar. Ty on the other hand could drink the stuff black.

Me: “I’m not a huge fan of coffee. I don’t really like the taste and when I finally get it to taste good to me, it’s not longer good for me.”
Ty: “Dude, you gotta start putting butter in your coffee, and blending it with MTC or coconut oil. Tastes amazing, and gives you a boost like nothing else.”

Butter in my coffee? Ty, I’m trying to get healthy not clog my arteries and gain 50 pounds!

I, like most of mainstream Americans, always thought butter and fats were going to do to my body what the very thing they are called implies. Make me fat! I couldn’t have been further from the truth. That’s why I started this post with the quote: even if 50,000 people say a wrong thing, it’s still wrong.”

I’m not going to go down the path of what I diet consistently of mostly fats and proteins is the best diet for humans. That’s for another post.

Needless to say- I trust Ty. I tried his “bulletproof” coffee one time, and the rest is history. I can’t imagine not putting butter in my coffee!!

How do you make it?

At least 2tbs Kerrygold unsalted grass-fed butter (I like up to 6 tbps, or 80g or 88 ml).
1-2tbs of MCT oil (15-30 ml) or organic coconut oil
2 cups (~453g or 500ml) of hot coffee brewed with low-toxin beans (like Bulletproof Upgraded Coffee) using a paper filter (Hario V60 pourover is my favorite brewing method, and it’s only $10).
5 Steps To Bulletproof Your Coffee
#1 Make coffee: Brew coffee as you normally would. Make sure it’s the right kind of coffee. If you haven’t purchased Bulletproof Upgraded Coffee beans, read this post to find the best coffee in your area. Use a brown paper filter.
#2 Pre-heat blender: Boil extra water and pour it into a blender while your coffee brews to pre-heat the blender.
#3 Froth: Empty hot water from the now pre-heated blender and add the brewed coffee, butter, and MCT oil. Blend until there is a thick layer of foam on top like a latte. A Blend-tec or Vitamix blender will do it quickly, a normal countertop blender takes longer, and a handblender works ok if you don’t have a real blender.
#4 (optional) Add cinnamon, vanilla, dark chocolate, or a sweetener like Stevia, erythritol, or xylitol (this is technically a sacrilege if you use awesome beans, but some people love their mocha…)
#5 : Put on a satisfied look and enjoy the high performance buzz from your creamy mug of Bulletproof Coffee as you watch your chubby, tired coworkers eat low-fat yogurt and twigs for breakfast. It’s almost unfair.

Why is this a good thing? Why isn’t this bad for you? Here are 5 reasons bulletproof coffee is good for you:

1. Only grass-fed butter has the right fats that regulate cholesterol, not add to it. Grass-fed butter has the best ratio of omega-6 to omega-3 fatty acids (which reduces body fat) and is a good source of vitamin K, both of which according to a studies reduce the risk of heart disease.

2. It provides healthy fats for your brain and body to create cell walls (membranes) and hormones. The short-chain fatty acid Butyrate, once thought to be bad for you, has been linked to preventing neurodegenerative diseases, increased energy expenditure, and is also anti-inflammatory, further preventing heart disease.

3. Drinking it each morning puts your body in the routine to burn fat all day, helping you trim down overall. CLA (conjugated linoleic acid), found in grass-fed butter, has been shown to reduce body fat mass especially in overweight individuals.

4. “Bulletproof” coffee will give you energy as well as increase cognitive function that you can literally feel when it kicks in for about six hours- and without the crash. Mixed with more healthy fats from coconut oil (I prefer MTC oil), this amped up drink will help produce ketones, which are created when your body creates energy from fat rather than carbohydrates.

5. Two tablespoons of butter (minimum, I like 4-5) in your coffee is all you need to replace a breakfast meal altogether, making this a quick alternative for people on the go. Providing your body with essential fats and calories is a higher performance blend than a carbohydrate source like oatmeal.

Oh- one bonus reason- it tastes amazing and will leave your taste buds extremely satisfied.

Go ahead- try it! Let me know what you think!


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