Future Air Force physician reprioritized exercise, nutrition and sleep for his own well-being, but also to provide the best care to patients.
Editor's note: Lifestyle medicine is a medical specialty that applies six pillars — a whole-food, plant-predominant eating pattern, physical activity, restorative sleep, stress management, avoidance of risky substances and positive social connections. Many individuals who adapt lifestyle medicine experience a transformation in their health and wellness, in addition to treatment of existing ailments such as cardiovascular disease, type 2 diabetes, and obesity.
In partnership with the American College of Lifestyle Medicine and the US Air Force Lifestyle and Performance Medicine Working Group, The American Legion is sharing success stories of four military members who have embraced lifestyle medicine. Each of the next four weeks, the Legion will share one of those stories on legion.org.
I graduated from the United States Air Force Academy (USAFA) in 2019. After completing a year-long assignment as a USAFA admissions advisor, I pursued my dream of becoming a physician through the Air Force Health Professions Scholarship Program. As a cadet, I thrived in a highly structured environment that demanded constant excellence in military, academic and athletic performance. Serving at my alma mater as a second lieutenant reinforced my commitment to an active and healthy lifestyle.
In July 2024, I began medical school at Rocky Vista University College of Osteopathic Medicine. Initially, I struggled to adjust to the medical school environment. The focus on academic achievement in the pre-clinical years felt different from the holistic evaluation I had experienced at the Academy, which valued a balance of academics, athletics and leadership. In the early months of medical school, I experimented with various study techniques, often sacrificing exercise, sleep and meals in an effort to keep up with my coursework. My once pristine military appearance with a clean-shaven face gave way to an unkempt beard and dark circles under my eyes, visible signs of my choices to prioritize studying over self-care and my general health. As I entered my second year, I began to develop better habits, finding moments to exercise, eat regularly, and sleep more regularly. However, there were still intervals of skipping the gym, eating fast food meals, doom scrolling on my cell phone, and innumerable cups of coffee to stay alert for studying.
It wasn’t until a serendipitous briefing by Dr. Regan Stiegmann, a former USAF flight surgeon and expert in preventive and lifestyle medicine, that I truly recognized the impact of my daily habits on my well-being. Dr. Stiegmann’s presentation on lifestyle and performance medicine opened my eyes to the profound effect lifestyle choices can have on both physical and mental health, and specifically, human performance optimization. As a future Air Force physician and company grade officer, I knew that reprioritizing exercise, nutrition and sleep was critical not only for my own well-being, but also for providing the best care to my future patients. Her insights on lifestyle medicine resonated deeply with my desire to integrate person-centered, lifestyle-focused care into my practice, inspiring me to practice what I would one day preach to others.
Before I implemented lifestyle interventions based on the principles I had learned, I understood the importance of healthy living, but my eating, sleep and fitness habits had undulated for years without a clear focus guiding my efforts. In January 2023, I took my first concrete step by transitioning to a predominantly whole-food, plant-based diet. My initial shift was replacing my usual meat and whey-based protein breakfast with a plant-based option, tofu scramble. On the very first day, I noticed a significant increase in energy levels and found that I no longer craved caffeine. I continued with the tofu scramble for breakfast day after day, and soon, coffee became an occasional luxury rather than a necessity for staying alert during medical school rotation days. I observed that my mental clarity and ability to think critically for longer periods improved, marking a significant shift in my overall well-being.
As I embraced lifestyle changes, I developed a renewed sense of balance between mind, body and spirit. With newfound consistency and stability in my physical health, I decided to challenge myself further by competing in a national-level men’s pageant just five months after starting my lifestyle medicine journey. I represented Colorado at Mister Supranational United States and earned the title of 2nd Runner Up. Throughout my fourth year of medical school, I remained committed to my lifestyle habits, which fueled my success in the pageant world. I went on to compete at the international level as Mister Manhunt United States 2024 at Manhunt International, where I was honored with the Best Commercial Model award.
Since embarking on my journey of discovering, implementing and researching lifestyle medicine, I have had the privilege of counseling numerous patients during my clinical years in medical school and as a transitional year intern physician. I’ve presented my research on lifestyle and performance medicine to the U.S. Senate Committee on Armed Services, at the American College of Lifestyle Medicine conferences, and at the Association of Military Osteopathic Physicians & Surgeons conferences. In 2023-2024, I served as the first Medical Student Champion of the U.S. Air Force Lifestyle & Performance Medicine Working Group, and I am currently honored to serve as its first Graduate Medical Education Champion.
If I could share one message with other military personnel or veterans, it would be that lifestyle medicine is a spectrum — you do not need to make all the changes at once. Implement small changes at first and be deliberate and consistent about them. Consistency is the key, and the health benefits you reap will be your driving force.
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