Over the past couple of years, some of my views on health have evolved. I’ve learned it’s important to stay open-minded—especially in a world full of fads, promises, gear, gimmicks, and conflicting advice. If you Google almost any health topic, you’ll find completely opposite views, often with data supporting both sides.
That’s why I’ve come to believe two things:
-
We’re all different. What works well for one person might not work for another.
-
Curiosity + consistency beat extremes. Being open-minded while sticking to the basics creates long-term health.
Here are some ideas I’ve been practicing more so over the last year that can also benefit youth athletes and families:
Nutrition
-
Honey daily – I take 1–2 teaspoons. It’s nutrient-rich, tastes great, and is a simple whole food.
-
Breakfast is back – I used to skip breakfast with intermittent fasting, but I’ve found starting my day with protein and quality carbs fuels energy and focus.
-
Sourdough bread – While most breads are ultra-processed, a good-quality sourdough can be easier on the gut and lead to fewer blood sugar spikes.
-
Wild fish – Salmon and other wild fish are staples for brain and heart health.
-
Collagen powder – One scoop a day helps support joints, ligaments, skin, and hair—especially important for growing athletes.
-
Greens + probiotics – I’ve added a daily greens powder with probiotics to cover micronutrients and support gut health.
-
Creatine – I take 8–10 g daily for muscle and brain health. It’s one of the safest, most studied supplements. For youth athletes, 3–4 g per day of creatine monohydrate is a great starting point.
-
Bloodwork – I did a full panel through Function Health (100+ markers). Some changes I made were guided by my results. This is something parents and athletes might consider down the road. Discount Code: https://my.functionhealth.com/signupcode=MSORDELLO10&_saasquatch=MSORDELLO10
Training
-
Short bursts of intensity – I add 15–20 minutes/week of Zone 4/5 training (hard intervals). The stationary bike has been the best tool for me.
-
Sustainable workouts – I finish sessions feeling like I could go again tomorrow. That’s the balance—pushing without burning out.
-
Sauna – I sit for at least 10 minutes after training. Research shows regular sauna use dramatically reduces all-cause mortality.
Sleep
-
Enough time in bed – I aim for at least 8 hours. For teen athletes, 9+ hours of sleep is ideal, so being in bed 10 hours gives the best chance to recharge.
Mindset
-
Reading daily – At least 15 minutes from a hardcover book. Beyond the knowledge, reading trains focus. It’s mono-tasking—doing just one thing with full attention. In today’s world, that’s rare and powerful.
Takeaway for families:
Small, consistent habits add up. Whether it’s better fueling, smarter training, deeper sleep, or sharpening the mind, each of these shifts helps youth athletes build a foundation for long-term health and performance.