The Health Benefits of Raw Almonds (and Why You Might Want to Soak Them)

When you’re on the move, whether it’s in the field or just trying to keep up with a busy day, raw almonds can be one of the most convenient, nutrient-dense foods you can reach for. I’ve found this especially true while on operations, where they’re a staple part of our rations.

But it turns out, there’s more to this simple snack than just being easy to carry. Here’s why raw almonds are worth keeping in your diet—and why you might want to take the extra step of soaking them.

Nutritional Powerhouse

Almonds are packed with healthy fats, protein, and fiber, making them a great way to fuel your body over the long haul. Just a handful can provide:

Healthy monounsaturated fats that support heart health and brain function.

About 6 grams of plant-based protein to keep your muscles fueled and strong.

A good dose of fiber, which can help keep your digestion in check even when your routine is anything but.

High levels of vitamin E, an antioxidant that supports your immune system and skin health.

Essential minerals like magnesium, which can help reduce muscle cramps and support nerve function.

Why Soak Almonds?

Soaking almonds in water overnight might seem like an extra step, but it has some surprising benefits:

Easier to Digest – Soaking softens the tough outer skin, making the almonds easier on your digestive system.

Improved Nutrient Absorption – It helps break down phytic acid, a natural substance in nuts that can reduce the absorption of important minerals like iron, zinc, and calcium.

Better Flavor and Texture – Soaked almonds are a bit milder and creamier, which some people find more enjoyable to eat.

Enzyme Activation – The soaking process can activate some of the almonds’ natural enzymes, potentially improving your body’s ability to digest and utilize their nutrients.

Simple Field Prep

If you’re in a situation where fresh produce is hard to come by, soaked almonds can be a small but meaningful upgrade to your diet. Just toss a handful in water overnight, and they’ll be ready to snack on the next day. In a pinch, even a few hours of soaking can make a difference.

The Bottom Line

Whether you’re fueling up for a long day or just looking for a simple, healthy snack, raw almonds offer a lot of benefits in a small, portable package. And if you have the time, a quick soak can unlock even more of their nutritional potential. Give it a try the next time you’re packing your rations or just looking for a smart, whole-food snack.

Finding Energy and Balance Through Intermittent Fasting

As someone who's crossed the 40-year mark, maintaining a healthy weight has become more of a priority. My journey into intermittent fasting (IF) started largely because of my wife, who first introduced me to the idea. Around the same time, I found further motivation from a book that had already made a significant impact on my life – "The 5AM Club." This book, which helped me rethink my daily routines and mindset, also sparked my interest in this straightforward, no-nonsense approach to eating.

Breaking Old Habits

At first, the biggest hurdle for me was giving up milk in my morning coffee. For years, I'd already managed to cut sugar out of my coffee – a significant step on its own – but the idea of ditching milk felt like the final frontier. However, as I got used to sipping espressos or just plain black coffee, I found myself not only adjusting but actually appreciating the taste. Cutting those calories became a small but meaningful victory, reinforcing my commitment to this new lifestyle.

What I love about intermittent fasting is the surprising energy boost it provides. Without a midday lunch break, my days have become more productive, and I no longer feel that sluggish post-lunch dip in energy. In fact, I've found that skipping breakfast entirely keeps my focus sharp and my day moving smoothly.

What is Intermittent Fasting?

Intermittent fasting is not a diet in the traditional sense but more of an eating pattern. It involves cycling between periods of eating and fasting. The most common methods include:

1. 16/8 Method: Fasting for 16 hours, with an 8-hour eating window (e.g., 12 p.m. to 8 p.m.).

2. 5:2 Diet: Eating normally five days a week, while restricting calories to about 500-600 on two non-consecutive days.

3. Eat-Stop-Eat: Fasting for a full 24 hours once or twice a week.

The Science Behind It

During a fast, your body goes through several changes on a cellular and molecular level. Insulin levels drop, which helps burn stored fat, while growth hormone levels increase, promoting muscle gain and fat loss. Fasting also triggers cellular repair processes and can help reduce inflammation, potentially lowering the risk of chronic diseases over time.

Final Thoughts

For me, the simplicity of intermittent fasting has made it one of the easiest and most sustainable approaches to managing my weight. It's a habit that fits well into my daily routine, keeps my energy levels high, and frees up time for more meaningful pursuits. If you're considering trying it out, remember that small changes, like cutting out sugar or milk in your morning coffee, can make a big difference over time.

Thanks for reading, and as always, take care of your health – it's the foundation of everything else in life.

What Security Systems Taught Me About Health and Wellness

You ever hear of security circles? It’s a concept used in home and business security planning—basically, it means setting up multiple layers of protection around what matters most. The farther out you go, the more general and preventive the protection. The closer in you get, the more focused and critical it becomes.

Now, here’s the thing: that same idea works perfectly when you’re thinking about your health and wellness. In fact, I’d argue that creating “wellness circles” around your life is one of the smartest, most sustainable ways to take care of yourself.

Let me break it down:

1. Outer Circle: Your Environment and Lifestyle

This is the stuff that’s around you every day—your habits, your home, your relationships, your rhythms.

Are you eating well? Moving your body? Sleeping enough?

Do you spend time with people who energize you—or drain you?

Is your home a place of peace or chaos?

Are you drinking enough water? Staying hydrated is one of the simplest yet most impactful ways to support your body.

Are you choosing fresh, whole foods over processed options? Adding more vegetables, fruits, and lean proteins can make a world of difference in how you feel.

This circle is all about prevention. You’re creating a healthy environment that discourages illness and stress from even getting close.

2. Second Circle: Early Detection and Daily Check-Ins

This is where you start tuning in a little more closely.

Do you notice when your energy dips or your mood shifts?

Are you checking in with yourself—physically, mentally, emotionally?

Are you going to your annual checkups or ignoring that ache that’s been bugging you?

In this circle, simple herbal remedies can also play a role. When you feel a scratchy throat or fatigue creeping in, consider immune-supporting herbs like echinacea, elderberry, or ginger. These can help your body fend off illness before it fully takes hold.

Here, you’re not just preventing problems—you’re catching them early, before they become something bigger. You’re paying attention and adjusting as needed.

3. Third Circle: Resilience and Recovery

Sometimes life still gets through the first two layers. A virus sneaks in. A heartbreak hits. Burnout creeps up. This is when your inner defenses matter most.

Do you have tools to cope? A therapist to talk to? A quiet space to rest?

Do you know how to take care of yourself when you're feeling overwhelmed or broken down?

Do you lean on soothing herbal teas like chamomile or ashwagandha when your nerves feel frayed?

This layer is about bouncing back. It’s your emotional and physical support system when life doesn’t go as planned.

4. Core Circle: Your Purpose and Vitality

At the very center is you—your life force, your values, your why.

What gives your life meaning?

What brings you joy, even on a hard day?

Are you living in alignment with who you really are?

Protecting this core is everything. Because when you’re connected to your purpose, your energy flows differently. You make better choices. You recover faster. You’re stronger—not just physically, but spiritually.

Layered Wellness = Real Resilience

Just like in security, no single layer is enough on its own. You need them all working together. If your outer habits slip, your awareness can catch it. If stress breaks through, your recovery tools can hold you up. And your purpose—the thing that fuels your soul—keeps you moving forward.

So maybe it’s time to think of your health less like a to-do list and more like a system of protection. One that keeps you safe, steady, and strong—starting from the inside out.

Natural Sore Throat Relief with What You Have on Hand

When a sore throat hits, it’s not always possible to run out and stock up on specialized remedies. That’s why I like to work with what’s already in the kitchen. Right now, I’ve got lemons, garlic, and green tea—and honestly, that’s a solid starting point for natural relief.

Lemons: Bright, Tart, and Soothing

Lemons are high in vitamin C, which is a well-known immune booster. But they’re also slightly astringent, which means they can help shrink inflamed tissue in the throat and cut through mucus. Squeezing half a lemon into warm water and sipping it slowly can offer soothing hydration, and adding a little sea salt or honey enhances the effect.

Garlic: Potent and Powerful

Raw garlic isn’t for the faint of heart, but it’s long been used for its antibacterial and antiviral properties. The active compound allicin (which activates when garlic is chopped and left to sit for about 10 minutes) is thought to help the body fight off infection. You can mince a clove and swallow it with a spoonful of honey or mix it into warm broth.

Green Tea: Gentle and Healing

Warm green tea is a go-to for soothing a sore throat. It contains catechins—natural antioxidants with anti-inflammatory and antimicrobial properties. It's also hydrating and comforting. I’ll brew a cup and add lemon juice, sometimes a bit of grated garlic (if I’m brave), or just sip it plain throughout the day.

What I Would Use If I Had It

If elderberries, ginger, and honey were in the house, they’d definitely be part of the mix. Elderberries are packed with antioxidants and have been shown to help reduce the duration of cold symptoms. Ginger is anti-inflammatory and warming—great for circulation and calming the throat. And honey? It coats the throat, reduces irritation, and helps suppress coughing.

Simple, Accessible, and Effective

Natural remedies don’t have to be fancy or exotic. Sometimes the best treatments are the ones already sitting in your kitchen. Lemons, garlic, and green tea may not be a cure-all, but they offer a comforting, gentle way to support the body while it heals—and that’s often exactly what we need.