Timothy O'Donnell

Kona 2014 taught me something I didn’t understand at the time.

Not all minerals are created equal.

I thought I was doing everything right, but I was missing something foundational: how my body was actually absorbing what I was putting into it.

That experience changed how I approach supplementation.

For me, that’s meant using forms my body can actually recognize and use like Albion® Magnesium Bisglycinate TRAACS®.

It’s been part of my routine for over a decade, supporting recovery, calm, and day-to-day balance.

Now I always check the label.

Calcium is important.

But calcium without direction? That’s chaos.

Vitamin D helps your body absorb calcium.�Vitamin K2 helps regulate where it goes, supporting the maintenance of normal bones.

Not all K2 is created equal.

When I choose a supplement, I look for the quality ingredient K2VITAL® the high-quality all-trans MK-7 form.

If long-term strength matters to you, check your supplement label.

Look for Vitamin K2 Done Right. Look for K2VITAL.


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Our cold plunge went down for two weeks.

Didn’t think much of it.

But it knocked over my whole morning routine.

Reading disappeared.
Journaling stopped.
Training rhythm slipped.

Then Rinny dropped some truth.

“You’ve been in a bad mood since you stopped cold plunging.”

Fair point 😅

It reminded me of something important.

Discipline isn’t willpower.
It’s systems.

When one habit breaks, don’t let the routine collapse.

Just replace the domino.

Protect the chain.

Anyway the Chilly Goat is back up and running, I’m super pumped…and apparently my mood is better too. 😉