Welcome to October. New month. New quarter. New season. And in my opinion — one of the best windows of the entire year to get serious about your health. Here is why: Summer is behind us. The reset happened. The kids are back in school. The calendar has some breathing room. The holidays are coming — but they are far enough away that we are not drowning in them yet. The weather in California right now is beautiful. Warm days, cool nights, sunshine. But we all know what is coming. Darker days. Colder mornings. Wet weekends. The season where motivation naturally drops, movement decreases, comfort food increases, and the progress made over fall quietly disappears into winter. October is the month to get ahead of that. Not by grinding harder. Not by white-knuckling your way through another program. By actually thriving. This week's word is THRIVE. And I want to be clear about what I mean — because thriving is not the same as doing okay. It is not the same as managing. It is not the same as surviving. Thriving is when your energy matches your ambition. When you wake up ready instead of dragging. When your digestion works the way it is supposed to. When your hormones are balanced enough that your mood, your sleep, your body composition, and your relationships all reflect it. Thriving is what becomes possible when the inside is working. Let me share what I have been seeing this week — because it is directly relevant to all of you. Last weekend I attended a functional medicine workshop that included a deep dive into perimenopause and menopause. It was outstanding. We reviewed the research — including the flawed science from decades ago that told women HRT was dangerous, caused women to suffer unnecessarily, and set back an entire generation of hormonal health. That science has since been largely debunked. And the research on the benefits of HRT — when appropriate, properly dosed, and physician-supervised — is compelling. Women have been suffering for years because of bad information. That matters. And it is changing.

If you were on the call today, send this to someone who needs it. If you missed it, this one is worth your time. ━━━━━━━━━━━━━━━━━━━━ We tackled the question most people get wrong: Are you actually getting enough protein? Here's what we covered: → Why protein is the single most important nutrition habit you can build right now — blood sugar, muscle, hunger control, recovery → The simple formula to find YOUR personal protein target → The top 5 protein myths — busted with the actual research → What 30g looks like from whole foods (spoiler: it's a lot of food) → LTH FUEL Vegan+ vs BUILD Whey+ — what's inside and which one fits you → What to do if you avoid dairy — the hierarchy explained → 5 anti-inflammatory smoothie recipes to use this week → The 30 Strong pre-sale deals running October 1-5 → How to earn 20% back in LT Shop points this month ━━━━━━━━━━━━━━━━━━━━ ⭐ LIFETIME MEMBERS: THE 30 STRONG CHALLENGE STARTS OCTOBER 5TH This is our version of 75 Hard — built around habit change, not just before-and-after photos. If you haven't enrolled yet, do it now. It's free. And if you want to hit your protein target every day for 30 days — this is the easiest tool to do it: LTH All-in-One Shake Mix. 30g protein. One scoop. 30 seconds. 20% back in LT Shop points this month when linked to me: shop.lifetime.life/trainer/link/referral/trainerId/292943/ Pre-sale deals on proteins + bundles run October 1-5 only — in club only. Ask me for details. Handout from today's session is attached below. Download it. Questions or want to know which product is right for you — reply here or reach out directly. [email protected] | 650-514-6679

Join on Zoom: https://us02web.zoom.us/j/5212548446?pwd=OHk3TFZKa1JydE1abm80QVA1K0hZdz09 Or join in person at the Education Center, Life Time Folsom. Free — bring someone who needs this. ───────────────────── Two big things on the agenda tomorrow: 🥤 THE ALL-IN-ONE SHAKE — October Product of the Month If you struggle to get enough protein every day, this is the simplest fix I know. 30 grams of protein. One scoop. Add water. Shake and go. We're going to cover: • Why protein is the #1 thing most people are still getting wrong • How much you actually need — and the simple formula to find YOUR number • The difference between FUEL Vegan+ and BUILD Whey+ — and which one is right for you • What to do if you avoid dairy • 5 anti-inflammatory smoothie recipes you can make this week • How to earn 20% back in LT Shop points this month when linked to me ⭐ AND — 30 STRONG PRE-SALE DEALS The 30 Strong Challenge starts October 5th. But the deals start NOW. October 1-5 only, in-club only: • 10% OFF + 10% BACK in rewards on all LTH Proteins and LTH Hydrate Electrolytes • $20 OFF the Strong Foundations bundle (NOURISH + GLOW + DREAM) • $20 OFF the Peak Strength bundle (HYDRATE + RALLY + POWER) This is one of the best supplement deals Life Time has run. I'll walk you through everything tomorrow so you know exactly what to grab and why. Bring your questions. See you at 4PM. 💪

I want to share something honest with you this week. I am the LTH Nutrition Lead at Life Time Folsom. I coach people on how to eat, hydrate, sleep, breathe, and take care of themselves every single day. And this week I missed meals. I forgot to drink water. I went to bed later than I should have. I went from one client to another, one meeting to another, one event to another — without pausing, without sitting, without giving myself the most basic things I teach everyone else to prioritize. I know. I know. The coach who forgets to nourish himself. But here is the thing — I am sharing this because I think a lot of you know exactly what I am talking about. And because the outside can look great while the inside is quietly breaking down. This week's word is NOURISH. I love what I do. Deeply. I do not consider it work. And that is precisely the problem. When you love what you do — when every interaction fills you up, when every client win feels like your own — it is incredibly easy to lose track of time. To skip lunch because you are in the middle of something meaningful. To stay up late because there is always one more thing. To go one more hour without water because you are in flow. That feeling of giving is real. But it is not infinite. Your body does not care how meaningful your work is. It still needs fuel. It still needs rest. It still needs water and air and time to process and repair. And when you ignore those needs long enough — the breakdown happens from the inside out. Not dramatically. Not all at once. Slowly. Elevated cortisol. Hormonal imbalance. Gut dysfunction. Accelerated aging. Inflammation that builds quietly while the outside still looks fine. The outside may look great. But what is happening on the inside? This is exactly what the 7 Daily Primal Needs are designed to address. And here is the painful irony — the first four are the ones most likely to be neglected by the busiest, most purpose-driven people: 1. BREATHE — When did you last take a slow, intentional breath today? Not a rushed one. A real one.

If you were on the call today, send this to someone who needs it. If you missed it, this one is worth watching. We covered a lot of ground today: The plate model — one image that simplifies everything. Protein after 55 and why most people aren't getting enough. A deep dive into fiber — soluble vs. insoluble, what 30g actually looks like from food, and why the gap is costing you more than you think. The LTH D.TOX 14-Day Reset and how it works alongside the plate to accelerate results. And the Function Health platform — a comprehensive lab testing option I'm now sharing as a provider affiliate. Big news from today's call: I'm now an approved Function Health provider. You can get $25 off your Function Health membership through my link: https://my.functionhealth.com/signup?code=PROVIDER25&d=DLMUFWJLOG Function gives you access to 100+ biomarkers — far more comprehensive than a standard annual physical. This is testing, not guessing. ▶️ Watch the full replay: https://youtu.be/suY9xE_GsB4 The handout from today is attached to this post — download it. D.TOX Kit ($149.99) + SHIFT Fiber ($37.99) available at the LTH Shop: shop.lifetime.life/trainer/link/referral/trainerId/292943/ Questions or want to book a session — reach out directly. 650-514-6679