Is "Investing" in Real Estate a Good Idea?

In the previous blog I outlined why our personal homes are an under-performing investment.. With the unpredictable ups and downs which all asset classes experience, we are left being “market-timers”, which history has shown humans are not good at. So, for our personal homes the best time to buy is when you want to buy and the best time to sell is when you want to sell. Life trumps money, so do what is best for you and your family when it needs to be done. Everyone will be just fine never buying a home (sacrilege coming from a real estate agent, don't tell on me). There is absolutely nothing wrong with renting, its' just weighing out what your priorities are. If it's all about money, renting makes better financial sense as the return on investment of a personal home is barely positive, and that's specualtive.

BUT… what about all the millionaires on infomercials and all of my friends who made a killing “investing” in real estate??? Flat out, it is not true. I’ve never met a real estate investor who “lost money”; they all won somehow, except for me. I personally lost 130 homes (including my own), $400,000 in cash and my mind in the last crash. My goal here is to help “investors” make educated, informed decisions and avoid common pitfalls. Many times I tell people not to buy or invest in real estate, which personally makes me zero income. I don't care, if telling someone 'no' is the correct answer then I tell them that, I don't need or want $1,000 by bullshitting someone.  

There are only a few things we can do with our money:

1. Spend Money

2. Save Money

3. Invest Money

4. Gamble

Most people confuse numbers 2, 3 and 4 as the same acts.

Saving money is keeping it in a safe place, with as minimal a risk of loss as possible. Investing money is committing money to an endeavor with the expectation of return of that money and more. Investing has higher risk of loss and should also have a corresponding higher return.

We cannot “save” money in a stock, mutual fund or any asset which could potentially be worth zero, because the inherent downside risk outweighs the benefit of any or all potential gain. The stock market is purely speculative (unless a stock pays a dividend), because the price of a stock is based on the markets expectation of it’s future performance. Many people believe buying a stock is an investment, when it is truly a speculative purchase with the hope of the price being higher in the future.

I do not believe Speculation is Investing, it is gambling. It is not “bad”, it is just not for most people, especially those that cannot afford the losses. If you think you are investing in real estate by purchasing a home and hoping to sell it for more later, you are simply speculating you know what the future conditions will be. Just like a stock, the winner of the Super Bowl, the next Blackjack card and well, most anything else in life.

So… the only way to “Invest” in real estate then is for passive cash flow, just as we would receive passive cash flow from a dividend paying stock. The upside is that the chance of the house being worth $0 at some point is very, very low. If it is destroyed by fire or natural disaster, you should have insurance to cover the losses. Now, just because it most likely will never be worth zero, it could be worth $100 or $1000 at some point in the future. The main reason is the location, which is a risk we can try to mitigate, but there is always that and other Macro-Economic Risks we do not control (think housing bubble).

When Investing in Real Estate for passive cash flow we determine the Return On Investment (ROI) as the Net Profit over the Cost Basis. This is both a very simple calculation and very complicated set of data. What we choose to factor into this calculation, pre and post investment, makes a huge difference. I have seen many ways to do this over the years and 99% of them are poor, at best.

Most ROI calculations are provided by the sellers’, trying to tempt someone to invest in real estate and buy their product. These are the worst sets of data and also normally leave out some critical data:

Cost Basis – $50,000
Rental Income – $11,400
ROI = 22.8% (divide rental income by cost basis)

Holy crap, that’s an awesome return! No, it’s simply crap data, which does not take into account any operating expenses. Remember, investing in real estate is really creating a business, which will have both general and property expenses. Here is a slightly “better” ROI calculation:

Cost Basis – $50,000
Rental Income – $11,400
Management Cost – ($1,140)
Property Taxes – ($1,200)
Prop Insurance – ($500)
Cash Flow – $8,560 (subtract rental income from all of the expenses)
ROI = 17.1%

Hey, that’s still awesome and those expenses didn’t dent the ROI much! No, this is still Bad Data. Remember that homes & people are not perfect, tenants do break stuff, houses do age and need repairs and tenants do not live there forever… Duh right! Yeah, but I’ve met hundreds of investors who did not think about this… they were blinded by the infomercial!

Cost Basis – $50,000
Rental Income – $11,400
Management Cost – ($1,140)
Property Taxes – ($1,200)
Prop Insurance – ($500)
Vacancy Factor – ($946) – I like to use 8.3% = 1 month vacant
Maintenance – ($720) – I like to use 5.0% of the square footage of the home
CAPEX – ($1,440) – I like to use 10.0% of the square footage of the home
Cash Flow – $5,454
ROI = 10.9%

Well, 10.9% isn’t too shabby, especially when interest rates are sooo low. That is correct, but we need to add one more piece of data – the Probability you will get that ROI. The Probability is necessary because tenants do not always pay their rent and some will need to be evicted. For this you will need to determine your own numbers based on the areas you invest in. Some really cheap properties in less desirable areas have great ROI numbers on paper, but if you cannot find a tenant who will pay rent, then your ROI is negative. More expensive homes in better areas have lower ROI’s on paper, but if there is a 99% chance the tenant will always pay, then it could generate a higher actual ROI.

To do the math, multiple your Paper ROI by the probability you believe you have of getting that return. Hint, the probability is never 100%, ever. Take our 10.9% ROI from above and assume this is a good area, so we believe we have a 90% probability of getting that return (10.9% * 90% = 9.8%). That 9.8% is what you would use to compare different properties in the same or different locations. It is also what you should use as a base comparison for year-over-year investment performance.

If you want more information or to talk about investing in real estate or anything else, feel free to email me at douglashilbert@yahoo.com

For other "Letters to My Son" blogs go to ~ doughilbert.blogspot.com

For health and fitness questions visit "Ask Hilbert"

Is Buying a Home a Good Investment?

With personal homes being the largest asset for most Americans, everyone wants to know about “the market” and where prices are going. Thus brokers,  agents, pundits and the media want to provide a clear and definitive ‘answer’, and that ‘answer’  always relies on statistics. That 'answer' at the same time is pretty much always yes ~ now is a good time to buy or sell. 

I've never heard an industry professional publicly say it's a bad time to buy or sell. Why? None of us get paid when the consumer doesn't conduct a transaction ~ buy or sell. So, the general public needs to know the way the real estate industry is traditionally set up does not always have the consumers best interest in mind. If no one gets paid without a transaction closing then there is a large probability some "professional" in the process will do what is in their best self-interest and not the consumers. Of course, there are a lot of ethical, moral and honest real estate professionals; this is simply an alert that the system is stacked against the consumer, so caveat emptor ~ buyer and seller beware. 

The statement “the numbers don’t lie” is correct, the problem is that if I do not understand what those numbers truly mean, I effectively lie and con myself. I am then also open to those with an “interest” in “the market” selecting statistics which support what they want me to believe. Based on NAR statistics, only 30% of real estate agents have college degrees, which is not a slight. I know many incompetent people with college degrees. Yet, no college and no math or business degree likely means an agent never took high level math or statistics classes. So, they believe the propaganda pushed by the industry and government without taking an objective look at those statistics, how they were compiled or if they match the reality on the ground. 

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The Number 1 factor in real estate is always “Location, Location, Location”. So, any and all national statistics are totally irrelevant for you and your individual home. The most commonly cited national statistic is the Case-Shiller Home Price Index, which only takes into account the 20 largest Metropolitan Areas in the United States.  So, depending on where you live, your area might not even be counted. I am in St Louis, MO and we are not included in the index. 

The Case-Shiller indices are “calculated monthly using a three-month moving average and published with a two month lag.” The first time I read that I had no clue what it meant.  So, I looked up the methodology for Case-Shiller to see how it is calculated and it is a 41 page PDF document, which like you – I am also not going to read. Let’s just stick with “Average” then, which is simple to understand. The media is constantly saying the average home price is rising. While that can be a true statement, it can also be misleading.

Here is a simple example which is indicative of a current market trend – Less foreclosure sales and more retail sales:

Last year say we had these 5 homes sales mixed with 3 retail and 2 foreclosures:

’10, 8, 6, 2, 1′.      The Average = 5.4

This year say we have 5 sales of ‘similar’ homes but one less foreclosure:

’10, 8, 6, 6, 1′         The Average = 6.2

By simply replacing one foreclosure sale with one lower-end retail sale we have  a statistical 14.8% “increase in prices” year-over-year. Wow, the market is “on fire”, right? No, not really, as none of the other retail sale prices increased no actual price appreciation was gained by the other sellers.  The retail market sales prices did not increase, there are just less low priced foreclosures being sold.

A second example, and a big one – anytime you see a statistic referencing the Median Home Value, run fast. The Median is just the number in the middle of a set numbers. I struggle to see any value in knowing the Median and wonder why it is commonly used in real estate statistics. Not really, it's used to create a picture of something which does not actually exist (it's like a magician using slight of hand basically.)

Last year say we had the same 5 home sales, with 3 retail sales and 2 foreclosures:

’10, 8, 6, 2, 1′.      The Average = 5.4 and The Median = 6 … Wooooo, by simply changing the Statistic used, we got a 11.1% “increase in home prices” immediately.

Say the retail market was actually getting worse. There were still 2 foreclosures AND the other retail prices went down:

‘8, 6, 6, 2, 1′.        The Median = 6…. Well, at least it’s not “getting worse”, right? Of course not, prices on retail sales obviously lowered.

OK, so why did I say statistics are only 99% irrelevant and not 100%? Well, most people believe statistics and will not look underneath the hood at the actual data set used, agents included. If the resulting trend of whatever the statistic is is "good" then the industry runs with it like it's the holy grail. If the result is "bad" pick a different statistic that looks "good" or just ignore the "bad" statistic. Saying good, good, good changes the psychology of the consumer and industry professionals and positive things can result from completely made up statistics.

So, there is a large factor at play in Market Psychology and Belief. If most people believe a market is improving and prices are going up, then prices usually go up. Vice Versa, if most people lose faith and believe prices will go down, they usually go down.  It’s that understanding of market psychology and our own psychology which can help make a successful contrarian investor.

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There are many misperceptions about personal residences and housing in general which need to be dispelled, and I will tackle the largest one – Our homes are our best personal investment. From a pure dollar basis, a home is normally a persons' most expensive asset and also normally their largest liability in the form of a mortgage.

I criticized the relevance of the Case-Shiller index last week and to be fair, Robert Shiller is also one of the loudest critics of Real Estate and the housing sector in general. There is one set of data they produced which I routinely refer too when I hear someone speak of their home as “an investment”, which they believe is or will perform well.

Beginning in the year 1890 through 2010, they charted the value of homes ADJUSTED FOR INFLATION. Over that 120 year period a homeowner would have earned a 0.33% yearly return. Yeah, that is 0.33%, not 33% or even 3%. Here is the chart:

Steven Barry added in the red lines showing 2011 into 2012. Based on 2011, the return is a measly 0.08% per year.

To simplify, if someone had paid $100,000 for a house in 1890 they would have sold it in 2011 dollars for $110,000. If that same person deposited $100,000 into a savings account earning 0.5% in 1890, with the power of compound interest, they would have a balance of $183,763 in 2011.

To kick us all harder, this is solely based on the price of the homes and it does not include cash expenditures such as insurance, taxes, maintenance, major repairs or updating. When those expenses are added in it quickly makes “owning” a home a negative investment.

So, what are people thinking? Well, many people look at nominal dollars and forget inflation, which is common, especially over longer time periods. Then we like to forget all the blood, sweat, tears and money we have poured into our homes year over the year. I do not know anyone who has recorded every dollar they have spent maintaining and updating their home. Denial is sometimes a much happier plane of existence.

The other large problem, when looking at the chart above is, when are we going to sell? If we sold in 2006 or 2007, we made a killing. If we bought in 2006 or 2007, we have been killed. If someone tells you they know when to buy or sell ask them for their crystal ball and steal it, go to Vegas and play Roulette.

For fun you can ride the Home Price Roller-coaster experience, thanks to Jeremy McMillan.

If you are a current homeowner, than all of this may be hitting very close to home, no pun intended. If you are interested in buying your first home, you may be crying in a corner thinking your dream is dead. Fear not… because a home is not an investment; so stop thinking, worrying, gambling, speculating and trying to predict a market which is unpredictable. Take a deep breathe and go back to living, you have no control over the economy or housing market, just let it go.

I’m reminded of the saying “A Home is Where the Heart Is”. At it’s basest, a home is simply a place to seek shelter and store belongings. At it’s most magical, it is a place where families begin and grow, children are raised, memories created, friends enjoy each other, a place of safety and refuge along with many, many, many other potentially great experiences which have no dollar value, they are Priceless. If that is the “why” behind wanting to own a home, then you are on the correct path and when a Home is Priceless, the return on investment is Infinite.

If you believe you are going to make a great investment, history shows you will not, at least not without a big helping hand from Lady Luck. And in my opinion, Poker is more fun than fixing a leaking toilet, and at least they give out free drinks.

Next blog I’ll speak to the gamblers and explain why they normally will not make money investing in real estate, even though every infomercial on at 2am will make them a millionaire!

I answer and respond to all emails ~ douglashilbert@yahoo.com

For past "Letters to My Son" blogs go to ~ doughilbert.blogspot.com

For health and wellness blogs go to "Ask Hilbert" ~ askhilbert.blogspot.com

8 Things I Do Not Do ~ Say Yes to Everything and Everyone

I really like to say 'yes' to people and things, to a fault most of the time. 'Yes' feels good, it makes people smile, we agree, it seems like the right thing to do, progress will occur, plans are made, dates are set, goals are listed and then most of the time, the shit all falls apart and everyone ends up disappointed.

For myself, I find it very difficult to say 'no' to people. Maybe it's an insecurity that I want people to like me and I do not want to disappoint them. Of course, I am assuming I have control over what anyone else thinks or feels. I was always a little jealous of people who could say 'no' and never feel the slight bit guilty.

So, in the past always saying yes to everything and everyone led to major overextending, burn out, being mediocre at everything and generally falling short in every aspect of life and ultimately failing at everything and disappointing everyone. So, saying yes ended up being a major negative.

When in the dumps, I would then isolate myself because then no one would ask me anything and I would never have to say yes or no to them. This isolation was really just a way of avoiding real life and giving in to the fear of other people and the unknown. It was not a long term solution as I do like being social and having friends and family.

Always saying 'yes' is basically a form of co-dependency, I'm trying to control the other persons' opinion of me and their thoughts and feelings. I believe if I say 'yes' they will be happy, when in reality it probably doesn't matter if I say yes or no to whatever they want.

The key to happiness and success is that I have to say 'no' to things and people because I only have so much time in the day. It is logistically impossible to accomplish everything when I say 'yes' to everything. It always led to hectic lifestyle, scrambling around from thing to thing and never giving anything my 100% focus and effort. I was never mentally present in any task and just getting by in all aspects of life.

It is a difficult personal change for me to go from always saying 'yes' to being able to say 'no'. It really takes practice and work. I'm purposefully saying no to at least one thing a day, whether I can accommodate it or not. I'm not doing that with say helping someone in an emergency or feeding my kids per se, but something that isn't a big deal and won't be a major life disruptor.

I have found the more organized and committed to my personal care routine I am, the easier it is to say no to some things. I have to put the request against something I need to do for myself, like meditate, cook, workout, walk or write for example. If I'm going to give up something I need to do for myself that day, then what I am saying yes to needs to have some lasting and intrinsic value as well.

Basically, I have to make myself a priority before I make anyone else a priority. This is a major paradigm shift in my life. I always thought making other people more important than myself was 'good' and people who put themselves first were 'selfish'.

I also need to say no to things I really am not competent or good at. Doing things I am not competent at for someone is really not serving them and myself at the same time. For example, I am not a car mechanic, if someones' car isn't running and they call me, I am pretty useless. I might be able to give them a ride, but I can't fix their car. I might be able to google the issue, pretend I know how to fix it and then half-ass trying, but all I did was waste their and my time. That's a pretty obvious example, but it makes the point.

There is nothing more frustrating than asking someone to do something, they say yes and really they have no clue how to do it. It's a huge set-up for failure and everyone being upset down the road. It takes some foresight to say no, to realize that the end result will ultimately be worse than the temporary discomfort of saying no.

I am a big work-in-progress on this one. It's hard sometimes to know what to say 'yes' to or what to say 'no' too. A good baby step in this process has been learning to say "I don't know" or "Can I get back to you" or "I need to check my schedule" in order to really think about what I want to do and if I have time to do it.

Another crucial step is being able to change my mind and say 'no' in the middle of something that isn't working. This is not quitting, this is realizing I have agreed to do something that is not serving me or the other person and that there is a better option or better person out there that can help. This is an exercise in letting go of my ego and admitting I'm not the best person for the job.

So far no one has called me selfish, I'm happier, I'm more productive and I'm performing at a higher level in the things I am truly committed too now. It's still not always easy, but I have learned it's better to be happy with myself than trying to manage other people being happy with me, which I really have no control over.

Let me know how you deal with life's demands and people needing you, co-dependency and anything else which relates. I read and respond to all emails ~ douglashilbert@yahoo.com

For past "Letters to My Son" blogs do to doughilbert.blogspot.com

Check out my new Blog "Ask Hilbert", where I'll answer your questions on health, fitness, wellness, diet and competitive sports ~ askhilbert.blogspot.com

8 Things I Do Not Do ~ Negative Gossip

Truth be told, I will engage in some form of gossip today. My hope is that it will at least be positive. Chances are 50/50 as it is likely I will say something negative about someone to another person today.

I'm human and I make this commitment not to gossip daily and I fail daily. It's extremely difficult not to get sucked into gossip and saying something I wish I had not. Part of this is simply human nature and evolution.

Gossip was critical for the advancement of human society and commerce. As tribes got over 150 members, it became impossible to intimately know each person. Our ancestors relied on stories about people, told by other people, to know who to trust and engage with ~ this is essentially gossip.

Today gossip can be done person-to-person, person-to-group and person-to-world via social media. Gossip is very powerful for both the positive and the negative. TV is gossip, social media is gossip, the news is gossip, it's everywhere. Negative gossip is basically just complaining. So, I am specifically working on eliminating my negative gossiping while blocking out those external inputs of negative gossip.

When I negatively gossip, I immediately feel bad. I have this weird moment of fake power and energy while trashing someone or bitching about them and then within moments I feel like an asshole. So, not gossiping is directly related my personal well being. If someone did something I did not like, every time I gossip about it I relive it and re-experience those negative emotions. The person who did whatever I did not like experiences nothing. Gossip is like lighting myself on fire and hoping the other person burns. 

Sometimes I have negative experiences with people, and those are best kept to myself unless someone directly asks me about my experience. If I am asked to comment on someone else, I do my best to be honest and comment on the persons' behavior, results or facts and not make critical comments about the person. It is hard not to personally criticize someone I had a negative experience with. I simply focus on not saying something that I would not say to that persons' face, and find this is a good practice.

Basically, negative gossip to me is walking around commenting about people for no reason other than gaining attention or trashing them or having some other nefarious agenda. As in the quote above, people who have no ideas talk about other people. Normally people have no ideas simply because they are too busy talking about other people. Spending more time focusing on improving myself and building positive behaviors significantly reduces the amount of time or desire I have to talk about anyone else. I'm more interested in what is good in my life and less interested in what is a waste of time and energy.

Gossip is contagious and quickly gains power in groups, overcoming even my best efforts at times. Gossip can be like an avalanche. Once one person starts a gossipy conversation a group can quickly race to the bottom of the trash within minutes. It becomes a gossip contest in some cases and it is interesting watch the dynamic unfold. Think about the drunk table of cackling women at lunch trashing their friends who are not there, like any episode of those Housewives shows. There is this huge momentum which is difficult to break and instantly everyone involved feels like crap internally and no one admits it and keeps gossiping.

Most people understand this but many of us, myself included, have a hard time stopping group gossip and breaking the pattern. It's almost a fear of not being negative within a negative tornado. Although being positive is the one thing I want to do, stopping a round robin of negative comments in a room is hard and my normal action is to remain silent and try to escape. Probably because I don't want to be gossiped about when I leave, but really that's a dumb fear because I have no control over whether someone gossips about me or not.

Fear of not being included is well rooted in the human brain. Humans are social creatures and we operate in tribes and groups, so we want others to like us. It's part of our survival hardwiring. Gossip in a positive manner is also hardwired as part of our evolution. The key is honing positive gossip and refraining from negative gossip. There are positive external results to this practice as more people may "like" me and speak positively about me to others, but at a minimum no one will gossip about me that I gossip a lot!

Have a great weekend and email me how you work on stopping negative gossip. I read and respond to all emails ~ douglashilbert@yahoo.com

For past "Letters to My Son" blogs go to ~ doughilbert.blogspot.com

8 Things I Do Not Do ~ Eat Crappy Food

In reviewing my list of what I do not do, a few of them could all be summed up in one post = "do not eat crappy food". This is a much more difficult thing to do and even thing to define.

There is more debate about food than maybe even politics, religion and sex. There is the huge corporate food industry machine turning out studies to refute actual non-biased studies. At the end of the day American food is all about the money, and not yours or mine.

The food industry has Congress captive, just look at the food pyramid, which is killing millions of people. On the back end the medical industry profits by managing death for us. There are people who care, but by and large you need to learn to fend for yourself and take care of your own health - no one else will.

Finding voices which truly have no hidden agenda, biases or financial motive is very difficult. So, instead of blindly following one way or the other I took to self-experimentation. When I cannot tell who is full of shit and who is legit then I figure it out myself and This is what worked for me. As we are all humans it likely will work for most people as well. I don't need a disclaimer on this post as not eating crap will not have any negative impact on anyones' health.

So here are 6 steps I took to remove crappy foods:
1. No Fast Food ~ No-brainer there. If someone wants to debate the health benefits of fast food then I have a bridge in Arizona for sale. Fast food is cheap for a reason, it is crap and it is subsidized by our tax dollars to be cheap crap and kill people while food lobbies get paid. Opt out of the trap that has been set, take the red pill Neo, wake up.

I understand the convenience argument having children myself and being busy, but to be honest being "busy" was simply an excuse for poor planning and not caring. Once I made healthy eating a priority and planned meals, instantly I no longer needed to ever have fast food. The cost is likely neutral in dollar terms today, but in the context of avoiding huge future medical bills I see eating healthy as a financial investment now.

What do people maybe like more than food, well money and sex. So get healthy and save money down the road avoiding medical bills and likely make more money being more productive. If you are healthy you also have better and more sex and look better, so if single can have sex with better looking people then too. No negative for cutting out fast food in my opinion as I prefer money and sex over food.

2. No Eating Out ~ There are a few places I might eat, but by and large restaurants are in business to make money. They cook with the cheapest oils (normally vegetable oils) and ingredients to make a profit. They are not "bad" or "evil" people, but they have balance sheets and bills to pay, so they have to make a profit or they close. It's just the way it is.

Even so-called healthy places (including expensive places) are not healthier than my kitchen where I control the oils I cook with and I control the sourcing of all ingredients. I only cook with fats (bacon grease), coconut oil or extra virgin olive oil.

Plus, I have to pay more money to eat out than cook. It just doesn't make sense to me. If I have to eat out for a work function or whatever then I will eat ahead of time and maybe get a salad or a side plate of veggies or nothing. I am not afraid to sit there and eat nothing because it is my body and if people give a shit what I eat then its' because it makes them uncomfortable with their choices. I'm not sacrificing my health for other peoples' poor choices, misinformation or opinion. 

3. Eliminate Processed Foods ~ Processed foods are just the back up to fast food, the lazy option. So, I eat nothing from a plastic shrink wrapped bag or box with chemical ingredients which obviously aren't food. This started by my eliminating folic acid due to my MTHFR genetic polymorphism. So this was pretty easy as I had data which shows I should avoid these foods for better health.

I will eat some Quest Bars when I cannot plan or control my eating that day, especially if training hard that day. Otherwise, I will be seen slicing avocados in the gym parking lot to eat a real food after a workout, did that tonight in fact. Through on some Matisyahu to jam out, sliced and ate two avocados, they were awesome.

4. Limit Simple Sugar ~ If the label on a food says "Sugars (x grams)", then get the lowest possible number, for me I prefer zero. My simple sugars from commercial products are now mostly limited to Kombucha, Kefir and Almond Butter. Otherwise my simple sugars come directly from fruits and vegetables. Fruit is still sugar and it is not necessarily better or any different than sugar from junk food. So, I eat low GI (glycemic index) fruits such as raspberries, blackberries, strawberries and blueberries.

On the nutritional label there is Total Carbs, Dietary Fiber and Sugars. Notice many times they will not add up as seen on this label from yogurt. (I get the high fat yogurt as you can see)

5 + 0 = 12? What kind of math is that?

The difference is complex carbohydrates, starches or possibly sugar alcohols. In this yogurt there are 5g of simple sugar and 7g of complex carbohydrates, for a total carb content of 12g.

The body breaks down complex carbs into simple sugars, it just takes longer and they have less of an affect on blood sugar and insulin. As a way of ingesting sugar they are normally seen as "better", but it all ends up as simple sugars in the end.

I am on a Ketogenic Diet, so my goal is to stay under 30g of total sugars and as low of a possible percentage of that 30g from simple sugars. I have found that amount keeps me in nutritional ketosis and fueling my body with fat for energy.

5. Buy Grassfed, Non-Hormone Meats and Dairy ~ If anyone has seen Food Inc. or Forks Over Knives then you probably want to be a vegetarian or vegan. I was a vegetarian for a few years and I was not a good vegetarian so I went back to eating meat. I also consider myself Buddhist, so the whole killing animals has been a moral conundrum for myself. I appreciate and respect people who do not eat animals based on a moral and ethical platform. I also appreciate people who are not assholes and in may face about either eating or not eating animals. We are all on our journey somewhere and being a dick about food will never convince anyone to change their mind, much less their behavior.

I digress... As I am eating meat, fish and butter again, I find it best to buy grassfed, non-hormone and well treated animals. There are health benefits to eating meat this way, so that's an upside. Not being a part of the torture and slaughter is an equal motivation for me as well. When I can't make the perfect choice, I make the least harmful choice available. I've been buying my meat locally at T Bones in O'Fallon, MO.

When buying fish (I mostly eat sardines and salmon), I buy wild and not farm raised. There are some very affordable options for both at Thrive Market online. I really like buying from them as they have formed a co-op style store like Costco or Sam's but for healthy and more natural products. Also for each membership they donate one to a lower income family to have access to the products.

For dairy I get grassfed butters from Kerrygold, which is available in most all supermarkets I've been in, including Wal Mart. I also have purchased and use Ghee, which is a great product for people who have issues digesting dairy due to the casein and whey proteins.

I do not drink commercially available milk, organic or not. I would like to try some raw local milk but haven't gotten around to it. I do drink Kefir, which is a fermented milk product and I will eat high fat / low sugar yogurt on occasion (like the label above). Otherwise I will use coconut milk or almond milk. Soy milk is fine too, it won't make men grow boobs, that whole estrogen thing was started by the dairy lobby. If soy was that bad then Japan and China would not exist as all their men would be women. I'm eating some edamame right now and have no man boobs, balls are intact and operation as well.

6. No Grains and No Gluten ~ This is tough one for most people. The food pyramid base is grains, so guess what most Americans eat a shit ton of ~ grains. I loved pasta and peanut butter sandwiches when I was a vegetarian and I also had seriously shitty health consequences from that diet.

I do not have celiac disease, but I could tell negative physical reactions when I tried to add gluten and grains back into my diet after removing them for 30 days. Plus, being as I'm aiming for less than 30g of sugars a day, I really can't even eat anything grain based anyway.

Some people think grains and gluten are evil and will kill you, maybe they will if that's all you eat and have an allergy. If someone can eat them in extreme moderation and not get addicted then go for it, it won't kill you. I personally avoid them as there is no nutrition I need from grains (no nutrition any human needs from them to survive either), so they are of no benefit to me.

Grains do feed the majority of the "third world" and poor on our planet, so demonizing them as terrible is not the best solution. They have served a purpose in our evolution and serve a purpose today, just not really a purpose for most Americans anymore. We are lucky to have both the means and education to make better informed choices of the foods available to us. If I was in the middle of Africa, I would eat grain if it kept me alive. At that point I'd eat cow shit or whatever else too, just saying.



I think those are the big ones that have created the most change. As I said I am on a ketogenic diet, so 80-85% of my calories come from fat, with 10-15% from protein and less than 10% from carbohydrates. I likely have body fat under 10% and have gained muscle while simultaneously losing weight while eating a high fat diet. I also am making big strength gains in the weight room and building endurance at the same time cycling.

I think all the facts are correct as well... If not I will be alerted to my mistake(s). :)

I'd love to hear your diet changes and success stories... and horror stories and struggles. i read and respond to all emails ~ douglashilbert@yahoo.com

For past "Letters to My Son" blogs go to ~ doughilbert.blogspot.com

8 Things I Do Not Do ~ Watch TV

If there was one things I could go back and change it would not be drinking, drugs, bad business deals or even divorce. If I could go back and change one thing it would be not watching TV.

I can think of nothing positive that has ever come from me passively vegging on the couch watching TV for entertainment, distraction or to "relax".

The latest Nielsen report said the average American watches 5 hours of TV a day. If this offends people awesome ~ that's fucking insane.

What a waste of ones life to be sitting in front of the TV 20% of the entire day and over 25% of waking hours. No wonder most people never achieve their goals or do anything meaningful with their life. I never achieved one goal sitting on my couch watching Game of Thrones.

I don't think I ever got to the 5 hour per day or 35 hour per week mark, but I've definitely had 5+ hour days in the past, especially with the advent of Tivo and NetFlix allowing the marathon capability.

I remember the countless hours watching sports or having the non-stop drivel of business and political channels on in the background all day and night. I had my favorite TV shows I would schedule to watch and then as technology advanced, make sure I taped to have the "freedom" to watch on my time. I use quotes around freedom because taping a show to watch is not really freedom; it's just  slavery with an time option.

I would form my political and business opinions from TV and who was on TV talking about whatever. Really I wasn't forming my own opinions, I was adopting, mimicking and living a life based on other peoples' opinions. I was a sheep thinking I was a wolf. It's the great illusion of TV.

With sports I would live out my passions watching other people actually live out theirs. To be fair, watching people perform does actually help mentally improve my performance, but only when done on purpose with intent and actually using visualization techniques. Mindlessly watching NBA players won't make me a better basketball player, which is what my sports watching typically came down to.

TV as the distraction or escape was another use. If stressed or my mind was racing flipping on the tube to distract the mind or overpower it was common. Of course, I was just avoiding whatever was bothering me or pressing or important, which didn't go away and then normally got worse. Most of the time my thoughts would overpower the boring nature of TV anyway.

So, one day I just decided I was going to unplug and stop watching. I've always thought of myself as a maverick and anti-social to some degree, so what better way then dropping out of the mass hysteria of the TV driven culture. No sports even, although I admit to watching the Crossfit games, which I did with the intent of learning something to improve my performance. I took notes while watching it.

No NFL, no MLB, no NHL, no NBA, no NCAA and I don't miss them. I couldn't name half of the Cardinal players, not that I am not glad to see them succeed, it just really doesn't affect my life in a positive or negative manner how they do. Rams and Blues, I know maybe one or two players. Mizzou football, no clue how they did or what bowl they played in. My life has not suffered in one way not watching sports.

People still talk about sports to me and I don't say "I don't watch TV", I just ask them questions because people love to tell me how much they love and know about sports. The time commitment on watching other adults play a game is now comical to me, but looking inward I'm embarrassed I was a major part of that at one time.

Now if someone wants to talk to me about a TV show, especially reality TV, I will say "I don't watch TV" because I don't want to waste my time listening to someone talk about a fake TV show. Even the news or political/business shows, which are not "real". It's all someone elses' version of the world and I prefer my version of my world.

Next is cutting the cable cord and trying to detox the children!

I am challenging you today to not watch TV, just today and see how it goes. Then maybe tomorrow is next! Email me and let me know if you're in and how it goes.

I read and respond to all emails ~ douglashilbert@yahoo.com

For past "Letters to My Son" blogs go to ~ doughilbert.blogspot.com

8 Things I Do ~ Eat Healthy and Supplement with Data (Part 2)

In Part 1 I went into what I eat from a macro-nutrient basis and why. In Part 2 I will go over the supplements I take and why.

Disclaimer ~ Do not just go out and buy what I take and think it will help you. I have built this supplement routine and schedule from my blood work results, my deficiencies and my symptoms and issues I am trying to resolve. I have also had health practitioners assist me in interpreting medical test results, selecting the individual supplements, choosing brands and formulating dosages. This is also constantly being tweaked and adjusted, the list today may not be what I need after my next blood tests. 

OK... Now that no one will run to the store and buy any of this stuff without getting blood work, talking to a health care practitioner or using their brain (If you need references or help on where to start EMAIL ME)... Here is what I take and why:

Vitamin D3 -  The test results I want are actually for 25-hydroxyvitamin D(ng/mL). Most standards are anything under 20ng/mL is a deficiency, under 30ng/mL is less than optimal and anywhere from 50-70ng/mL is optimal. In one of the larger tests the average american vitamin D level was 24ng/mL, so this is a highly common deficiency. Going outside and standing in the sun (without sunscreen), preferably as close to Noon as possible, increases Vitamin D production in the body and is the best way to get it. It is very difficult to obtain from foods, so if you can't go outside and need to supplement you want to get a Vitamin D3.

Magnesium - The test results I want simply measure the level of magnesium in the blood. This is not a common test on most blood panels, even some advanced ones, so I typically request this one be added. The results can be tricky as the body will release magnesium from the bones and tissues to regulate the blood levels, so watching calcium is important. Plus, going back to science class, magnesium and calcium are in the same column on the periodic table and very similar elements, so they essentially compete for absorption in the body. Studies show approximately 75% of americans are deficient in magnesium and those who supplement with calcium are at a higher rate of deficiency. Magnesium is difficult to obtain from foods in a normal american diet as well. I do an oral Malic Acid Complex and Transdermal Form of Magnesium , as most studies show transdermal (spraying it on the skin) is the most effective method of absorption for the body.

L-Methylfolate - This is a folate supplement and it is not "folic acid", which is a compound made in a lab and not the same a natural folate or l-methylfolate. I have MHTFR, so I had a reduced ability to "process" folic acid, thus should not eat it or supplement with it and really no one else should either. Companies fortify foods and use folic acid in vitamins versus folate simply for one reason = it is cheaper. Recent studies are hypothesizing folic acid could be the reason for the increase in autism and other brain related diseases, such as depression and addiction. Folate is critical for methylation, which is critical for detoxification, immune function, maintaining DNA, energy production, balancing mood and controlling inflammation. Folate is also critical for women to be able to both get pregnant and carry the baby to birth; that is folate is important, not folic acid. There is really no positive redeeming value to folic acid in my opinion, its a commercialized product to make corporations higher profits while complying with laws and creating health issues for millions of people. I could go on for ages about this one topic and have a previous blog on my MHTFR.

I get my Folate in the form of a B-Complex, as it adds in all the other B vitamins which are associated w/ folate processing and methylation ~ Thiamine (B1), Riboflavin (B2), Niacin (B3), Panthethine (B5), B6, Biotin (B7), Folate (B9) and B12

Methylcobalamin (Vitamin B12) - Previously my B12 was low from being a vegetarian (B12 is only found in animal products) and from MTHFR, which is a downstream effect of poor folate processing. A large study suggested approximately 40% of americans have low vitamin B12 levels. Standard normal ranges suggest "normal" is 200pg/mL - 350pg/mL. Advanced studies and other nations suggest normal ranges should actually be in the 500-550pg/mL range. In one year of supplementing with B12, while a vegetarian, I was able to raise my levels from 220pg/mL to 459pg/mL. I use Methylcobalamin and never Cyanocobalamin, because Cyanocobalamin has a cyanide molecule attached to it, which has to broken off in the body to make methylcobalamin, which is less efficient and leaves cyanide in the body, not good. Why do vitamins use Cyanocobalamin, well simply it is cheaper and they can make a larger profit. Sublingual (under the tongue) or injections are the preferred method of supplementing with methylcobalamin to bypass the digestive system. I've done both and currently use sublingual for the ease of it versus shooting up.

Trimethylgylcine - TMG is an important co-factor in methylation, so this I take for MTHFR as well. It is commonly called glycine betaine, which is found in beets, one of the new fad superfoods. Some athletes are using beet root for improving altitude training by increasing oxygen uptake, which is mostly subjective right now, I can't find any studies on it. Based on its' affect in methylation it could assist in some neurotransmitter and depression issues as well.

Fish Oils - There are million fish oil supplements, actually a search on Amazon found 8,306 under "fish oils". Fish oils are popular mostly for 1 thing, Omega 3 fatty acids (EPA and DHA). There is a third Omega 3, ALA, which is found in nuts and seeds, and is converted to EPA and DHA in the body so less efficient of a method. The typical american has a 20:1 ratio of Omega 6s to Omega 3s and the optimal ratio is 1:1 to 2.3:1. There are now standard blood tests to see the amounts of Omegas 3s, 6s and the ratio.

Fish oils are fats, the brain needs fat. Continued harping from the diet blog, low fat is bad, low cholesterol is bad. People with low fat diets and low cholesterol are at a much higher risk for Alzheimer's, dementia and death. So, as I cannot eat 4+oz of salmon or other fish a day, I supplement with fish oil.

As there are so many fish oils, here are some tips. For a standard fish oil it needs to be triglycerized as there is better bioavailability in the body and brain. It also works best when eaten with a meal high in fat. It also needs to be fresh and preferably pure of toxins. To see if it is fresh, cut open one and if it smells like rotten fish, well it is.

I also take Krill Oil, mostly as it includes anti-oxidants such as Vitamins A & E and Astaxanthin. The EPA and DHA amounts are lower but as its a phospholipid form it may be more bioavalable.

Totals I get a day from fish oil supplementation are: EPA 840mg, DHA 535mg, Astaxanthin 80mcg.

Here is a good primer on Fish Oils by Chris Kresser I find helpful.

Curcumin - This is actually found in the turmeric spice and is commonly used in Indian and Thai cooking. Unless you eat those foods or make them often, which I do not as I do not eat out, then it's easier to supplement. Curcumin has long been known as a great anti-oxidant, with more recent studies hypothesizing it also can help in weight reductions though aiding in fatty acid oxidation, increasing adiponectin levels and lowering blood sugar levels. Other studies hypothesize it has a positive affect on digestive health and regulating neurotransmitters to help symptoms of depression. I take 150mg a day included in my Malic Acid Complex. I also take a Turmeric and Ginger supplement for their anti-oxidant and anti-inflammatory affects ~ 300mg of each.

Alpha Lipoic Acid (R-Fraction) - This is a fatty acid which is an anti-oxidant and helps protect or prevent neurological decline with age. (Note: This is not the same as ALA (alpha linoleic acid) which is an Omega-3 fatty acid.) Alpha Lipoic Acid has been shown to help lower blood sugar levels in diabetics. Other studies hypothesize is aids in releasing the neurotransmitter glutamate as well as increasing dopamine availability. I get the 100% R-Fraction versus other supplements which are 50% R-Fraction and 50% S-Fraction as the R version is the only form which occurs naturally in the body.

Amino Acids - There are 21 amino acids humans need. Amino acids are what make up proteins. There are 9 essential amino acids which the body cannot make on its own, so I need to get them from my diet. I supplement some meals with Great Lakes Unflavored Beef Gelatin, which has 19 of the 21 amino acids and all of the essential amino acids except Tryptophan.

I specifically supplement with 3 amino acids  - Tryptophan, Phenylalanine, and Tyrosine. I use them for now to ward off sugar cravings and help support neurotransmitter function as I'm coming off long durations of taking SSRI's and other mood stabilizing medications. I also supplement with GABA to support neurotransmitter, it is not a amino acid though.


That's it right now. Again, don't just buy this stuff without getting some blood work done and consulting with a health care practitioner or someone who is qualified to assist you in building a plan from data. You may not harm yourself taking some of these things, but you could most likely be wasting money.

If you have questions about getting started, where to get blood work or other resources email me at douglashilbert@yahoo.com

I get most of my vitamins, minerals and supplements at Swanson Health Products. Use that link and get a $5 off coupon when you register for an account.

For past "Letters to My Son" blog posts go to ~ doughilbert.blogspot.com

8 Things I Do ~ Eat Healthy and Supplement with Data (Part 1)

I love fast food, pasta, chocolate and drugs, including alcohol. There was a time when I ate one fast food meal a day and drank all night, thinking eating once a day was a good way of limiting calories and controlling my weight. I've tried the amphetamine diet, the cocaine diet, the not eating diet, the only drinking booze diet and when "healthy" I was a vegetarian for a couple of years as well. Being a vegetarian, being "sober" and other times I tried to be healthy all left me as unhealthy as when I was just drinking alcohol and doing drugs. How is that possible???

As an athlete I was always told to eat carbs - tons of pasta, breads and grain based foods. I did eat some protein because that builds muscle and tried to eat low-fat because I was educated that fat makes people fat, right? No, it is wrong.

The Food Pyramid was killing me and I ended up with 3 of the 5 warning signs for diabetes and being diagnosed with having metabolic syndrome. I was eating my way to insulin resistance and Type II Diabetes.  

Multiple family members had heart attacks in 2009 and I got spooked so decided to start getting blood work done, mostly for cholesterol. I turned 30, became aware of my mortality and I thought cholesterol is what would give me a heart attack and kill me. I was also under the false belief that high cholesterol is bad and that saturated fat was the main driver of creating said bad cholesterol. That was all the conventional diet and heart advice around I heard. 

No surprise my cholesterol was "bad" and I was now at a believed higher risk for heart disease. I made the decision to become a vegetarian to avoid all those evil saturated animal fats. To be fair to vegetarians and vegans, I was not exactly cooking some wonderful raw, organic, healthy veggie meals. I was a vegetarian-in-a-box, getting most of my calories from grain based products such as pasta, cereal, breads and anything else processed which didn't have animal in it. It was a high carb and extremely low fat diet.  

What happened? My cholesterol got WORSE. Holy shit, I must have some really bad genetics. That was the next new theory = cholesterol levels are genetically determined and I am just screwed no matter what I eat or how much I exercise. Is the genetics argument true? I had no idea then or now, but then it precipitated taking further action ~ Taking a Statin drug. 

Side note ~ I was also experiencing depression, anxiety, substance abuse issues, sleeping problems, hormone deficiencies, vitamin and mineral deficiencies and really never had a lean body composition, despite sometimes training over 30 hours a week as when training for Ironman. I always was that way and it got even worse when I eliminated fats and ate an even higher carb diet filled with processed grains.

I do not believe I was born depressed, anxious, a drug addict, poor sleeper or to have vitamin, mineral and hormone deficiencies. Humans are by and large born working correctly, so I would not accept taking anti-depressants, statins or being told I was doomed to be an addict or die from genetically high cholesterol. There had to be a reason those things happened from what began as a perfectly functional human baby. 

Everything I researched and learned was the cause was food, food and food. Then secondarily sleep, sleep and sleep. Nothing was working for me already, so it was not a stretch for me to toss everything I thought I knew about health and diet and try something "radically" different. Plus, I had genetic testing done showing I had an issue called MHTFR (see previous blog on MHTFR here). I had quantitative data and I felt like shit, so a good sign what I'm doing was not working. 

Normally I was eating 200g+ of carbs a day (100g+ of simple sugars), normally an average of 40% of my calories from carbs (which amazingly is low compared to the normal american diet of 250g+ or 55%).  I would get 30% of my calories from proteins, normally 1g per pound of body weight and the remaining 30% from fats. So = Carbs - 40%, Protein - 30%, Fat - 30% which really isn't that "bad".

Unbelievably, the American Diabetes Association recommends a person with diabetes eat 40-65 grams of carbs per meal (and then likely require insulin after that meal). Assume three meals and that's 120-195g of carbs per day. Under the average american diet, but crazy in my opinion. People want to go low GI and low sugar so they are steered to grains first, which is generally a horrible idea. 

My target goals are less than 25g of net carbs (taking out dietary fibre, not starches). And that is for the entire day. I want 0g from simple sugars. Starches are broken down into glucose so I do not need to consume simple sugars.

I now eat 80% of my calories from fat, 15% from protein and 5% from carbohydrate and I feel fucking awesome. 

Chart to the right from Mark Sisson. I follow much of Mark's diet and lifestyle advice.

I take zero prescription medications now, I sleep better, I focus and concentrate better, I meditate better, I workout better, I have lower inflammation markers on my blood work, my hormones are better balanced, have normal libido and again I feel fucking awesome. 

Now, according to "normal" medicine I should be dead because my cholesterol shows I should have blocked all my arteries by now, but I haven't and I have low markers for calcification, homocystein, fibrinogen and c-reactive proteins, which are all better determinants of heart disease risk that cholesterol.

NO STUDY HAS EVER PROVEN HIGH CHOLESTEROL CAUSES HEART DISEASE, EVER. The largest study to date, the Framingham Heart Study, shows zero correlation between cholesterol and heart disease. 

There have been more studies which show low cholesterol leads to higher mortality rates, dementia and Alzheimer's, which makes sense as the brain needs cholesterol to function. So, modern american medicine is fighting something our brain and body needs, which has never been proven to cause heart disease... and big pharma is making billions selling statins, which now are clinically known to cause Type II diabetes. Where does diabetes come from - insulin resistance from eating too many carbs. Big circle completed!

Summary - I stopped eating carbs and I no longer am depressed, anxious, addicted to anything (even sugar), sleep better, have higher executive function, have normal energy all day without stimulants, plus and to top it off I feel fucking awesome. 

I've also leaned out by eating high fat, I actually eat more calories per day and I look better than ever, well from a six pack standpoint at least. 

I'm going to eat some eggs and bacon for dinner... Here are some reference links for you to consume.

- How to Interpret Cholesterol Results by Mark Sisson

- The Definitive Guide to Cholesterol by Mark Sisson
- How did we come to believe saturated fat and cholesterol are bad for us? by Dr Peter Attia

- Cholesterol doesn't cause heart disease by Chris Kresser

- Cholesterol and Mental Health by Kevin Cann

- Chris Masterjohn's website... he has a PhD in Nutritional Science

- The Cholesterol Myths by Uffe Ravnskov, MD, PhD

- Cholesterol Clarity: What The HDL Is Wrong With My Numbers? by Jimmy Moore and Eric Westman, MD

** Disclaimer: I am not a doctor and this is just what I did for myself. Consult your physician before trying anything, going on or off meds and taking supplements. Of course, be prepared when discussing any of these principles that they may likely call you crazy. Then find another doctor who will spend time with you and listen. **

I'd love to hear any experiences with cholesterol and diet. I answer and respond to all emails ~ douglashilbert@yahoo.com

For past "Letters to my Son" blogs go to ~ doughilbert.blogspot.com

8 Things I Do ~ Write Gratitude Lists

Ever had someone tell you "It could be worse, you could be [insert something bad here]"? Most of the time when I hear that I want to punch that person in the face. 

I'll nod, smile and agree instead because on some level they are correct, it's just not the most effective way to communicate with me or to affect any real change.

I intellectually know things could always be worse, all the way to "I could be dead". Sometimes dead seemed like a better option than what I was dealing with at the time. I am glad I am not dead now, but that does not make me grateful for anything.

Focusing on how much worse things could be never really made a lasting impact on my point of view of the current situation, it was just a fleeting fantasy in which I felt better for a small moment in time because someone else had it worse or I didn't have it worse. It's an inherently negative mental exercise.

What I have found works better is a positive mental exercise = Writing Gratitude Lists.

Focusing on the positive things, people, events or anything that are actually present in my real life taps into the positive energy in myself and gets my brain to attach to something with a lasting affect. Sometimes it's brutally difficult to come up with anything, and things such as air make the list.

There is no right or wrong way to do this, and now there are some weird things I end up writing down. Such as people who piss me off or try to screw me. Why? Well, instead of holding my anger towards them, I am grateful they are giving me an opportunity to work on my anger and transform it to love.

When is a good time to write a Gratitude List? Anytime! I find it helpful to schedule a practice to ensure I do it everyday. I prefer to write mine in the evening as I usually wake up in a pretty good mood. If you wake up in a crappy mood, I'd suggest doing a gratitude list in the morning... and evening.

Anytime I am fearful, angry, frustrated, annoyed or experiencing any other negative mindset I will try to do a gratitude list. Sometimes there are some big mental blocks and I'll get mad at myself for suggesting a gratitude list, I want to be pissed off right now! If I'm in a real negative feedback loop or black hole I need to do some mindful breathing first. Maybe I need 10 deep breaths or maybe only 1, but it always works.

It is important to write it with a pencil and paper. Maybe get a small notebook even, but thats not necessary. I've used napkins, scrap paper, receipts, toilet paper or anything I could write on before. I do not use an app or my phone, it's just not the same to me for some reason.

How many? As many as you can or as few as you can. For my evening practice I have set a fixed minimum of 3. For impromptu sessions I'll just write as many as I can in 60 seconds. If I only get one then that's good enough. If the 60 seconds expires and I have nothing written then I have predetermined I will be grateful for air. I don't want to beat myself up for failing at writing a gratitude list when already in a negative mental state and really, I am grateful for air, it's not made up.

I'd love to hear your experiences with Gratitude Lists or other techniques to foster gratitude in your life. I read and respond to all emails ~ douglashilbert@yahoo.com

For past "Letters to My Son" blogs go to ~ doughilbert.blogspot.com

8 Things I Do ~ Read real Books and listen to Podcasts (Part 2)

So onto podcasts... I do not watch TV, but I do listen to and watch podcasts.

I actively choose content I want to bring into my brain. It must be content which improves and enhances my life, I do not listen for entertainment value alone. Here are the podcasts I am currently into:


Tim Ferris Podcast - Everyone knows Tim Ferriss by now... His books are classics, including: The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich; The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman; and the The 4-Hour Chef: The Simple Path to Cooking Like a Pro, Learning Anything, and Living the Good Life. Tim is the quintessential experiment of 1 and very inspiring to me in my quest for self-improvement through self experimentation.

Rich Roll Podcast - Rich Roll is a recovered alcoholic and vegan ultra-endurance athlete. This is an awesome podcast, Rich is an awesome interviewer and a deep soul. His wife and he are beautiful, compassionate and enlightened beings. The guests are always quality people and I find myself inspired to be a better human after each episode. Rich also wrote his first book - Finding Ultra: Rejecting Middle Age, Becoming One of the World's Fittest Men, and Discovering Myself

The Deer Park Dharmacast - Deer Park is a Buddhist practice center in Escondido, CA based in the tradition of Thich Nhat Hahn. The dharmacast is different teachers speaking on the teachings of buddism and meditation. I like to listed to the before or after meditation and when walking.

James Altucher Show and Ask Altucher - James is a writer and investor like no other. He is brutally open and honest about his life and his opinions, which is why I love his shows. His show is interview style with guests that include Tony Robbins, Mark Cuban and Seth Godin. On Ask Altucher he and his wife Claudia tackle listener questions in a shorter form podcast. To check him out visit the James Altucher Amazon Page

Ben Greenfield Fitness Podcast - Ben is a treasure trove of information on all things fitness and scientificually and medically qualified to back up his opinions. When I google fitness things I always add his name to the search term to see his opinion first. I'm a member of Ben's Inner Circle forums online and follow most of his diet and triathlon training protocol ideas. Ben is a consistent sub 10 hour Ironman finisher, former competitive bodybuilder and now Spartan Racer. To check out his books go to the Ben Greenfield Amazon Page

Bulletproof Radio with Dave Asprey - Dave is an entrepreneur and founder of the "The Bulletproof Executive". His podcast guests are on the cutting edge of health science, fitness and wellness. Dave authored two books to date The Bulletproof Diet: Lose up to a Pound a Day, Reclaim Energy and Focus, Upgrade Your Life and The Better Baby Book: How to Have a Healthier, Smarter, Happier Baby

Primal Blueprint Podcast with Mark Sisson - Mark was an elite endurance athlete, qualifying for the 1980 olympic trials running a 2:18 time in the Marathon and placing 4th at the Hawaii Ironman. Mark has changed his personal health by going "Primal" and living a lifestyle based on pricinples of epigenetics and evolutionary biology. Mark has writteh many great books, check them out here at the Mark Sisson Amazon Page

Entrepreneur on Fire with John Lee Dumas - John has the top entrepreneurs and business people from all over the world on his podcast, which publishes daily. Most are unknowns, which is really cool to learn about others and where they are in the processs. John has a great guide to starting a podcast aptly named - Podcast Launch: A complete guide to launching your Podcast with 15 Video Tutorials!: A step by step guide on how to launch a Podcast

The Ask Professor Noakes Podcast - Professor Tim Noakes has been on the cutting edge of sports science for decades, including co-sponsoring the Sports Science Institute of South Africa. He has also run more than 70 marathons and ultramarathons. His podcast is typically a short 5 minute answer to a listener question. His most current book and project is the Real Meal Revolution.

Robb Wolf - The Paleo Solution - Robb is a former research biochemist and authored The Paleo Solution: The Original Human Diet. He is also a former powerlifting champion and co-founded one of the first Crossfit gyms. His podcast features experts from athletics, crossfit, MMA, health, science, diet and general fitness.

Revolution Health Radio with Chris Kresser - Chris teaches and practice functional medicine and has written the book The Paleo Cure: Eat Right for Your Genes, Body Type, and Personal Health Needs.

Barbell Shrugged - It's 4 guys who started in their garage talking about Crossfit and Powerlifting, now it's a huge show featuring some of the best athletes in Crossfit, Olympic Weightlifting, Powerlifting and even Running. They are cool guys and it's an entertaining show.

Nourish Balance Thrive - Competitive Mountain biker Chris Kelly and his wife, Julie, a food scientist host guests and cover a wide range of topics for health, wellness and competitive sports. It is a very well rounded focus on the entire human and athlete.

The James Swanwick Show - Former Anchor on ESPN's Sportcenter and founder of the Alpha Male Club.


Those are the podcasts I listen too... I cherry pick other shows which have guests I want to listen too, like the Joe Rogan podcast.

I'd love to hear what podcasts you like to listen to or watch. I read and respond to all emails ~ douglashilbert@yahoo.com

For all past "Letters to My Son" blogs visit  - doughilbert.blogspot.com