Hey, all. I am at 3,303 signatures on my petition to cure bile reflux thanks to my and my friend’s paid promotions. I need 1,697 more to reach 5,000. Please sign, chip in and share our petition. #researchmatters #guthealth #gastritis #bilereflux #supportgroup https://www.change.org/p/accelerate-research-and-treatment-for-bile-gastritis @Vinnie Lamonica

Soooo I took some PTO…. Work is stressful. Life is stressful. We need to normalize taking breaks more often!!! Don’t plan one vacation a year… but 3-4 mini vacations! it wasn’t until taking a step back for some much needed vacation that I truly realized how stressed I was. And stress is one of the leading causes of heart disease, inflammation, and much more. Stress on the body can be good… in moderation. Work hard … relax harder! Enjoy your week everyone!

Hey, all. I am at 3,239 signatures on my petition to cure bile reflux. I need 1,761 more to reach 5,000. Please sign, chip in and share our petition. #researchmatters #guthealth #gastritis #bilereflux #supportgroup https://www.change.org/p/accelerate-research-and-treatment-for-bile-gastritis

❤️A strong sense of purpose isn't just motivational...it's a proven longevity booster, with multiple high-quality studies showing that people with higher purpose in life have significantly lower all-cause mortality risk. To harness this power and stay motivated on your longevity path: - Take 5-10 minutes today to write down your personal "why" in detail—e.g., "spending active years playing with my grandkids," "having energy to travel and hike in my 70s and 80s," "feeling strong and confident for beach days this summer," "performing sharper at work to build my legacy," "losing weight to enjoy life fully," or "living longer to do more of [your favorite activity like golfing, creating art, volunteering, etc.]." - Place this written purpose somewhere visible (notebook, phone wallpaper, mirror) and review it every week—read it aloud, reflect on how your daily actions align, and adjust as needed. - Use your purpose as fuel to actively build/refine your plan: follow my book's 7-Day Book Plan structure (starting with sleep tracking and small tweaks), leverage our Skool community resources, weekly meal/workout/grocery templates, and expert insights from Attia, Huberman, Bryan Johnson, and others referenced in the book. - Track progress weekly in your notebook (sleep quality, energy, mood, consistency) to see how purpose-driven actions compound into real results. Also a quick welcome to all the new members! So glad to have you here! @Sandra Spades @Adam Sawyer @Austin Soinski @Gunnar Evermann @Arturo Villa @Vii M

Crafting the Perfect Night's Sleep: 💤 - Maintain consistency: Stick to a fixed bedtime and wake time (e.g., 10 p.m.–6 a.m.), varying by no more than 20-30 min—even on weekends. This anchors your circadian rhythm, improving sleep quality by 20%. 💤 - Optimize your environment: Keep the room cool (65–67°F), completely dark with blackout curtains, and quiet. A drop in core body temp aids deep sleep onset; studies show cooler rooms enhance recovery. 💤 - Wind down effectively: Dim lights 1 hour before bed, avoid screens (blue light suppresses melatonin by 50%), and try reading or journaling. Huberman recommends this to lower cortisol. 💤 - Avoid disruptors: No caffeine after 12-2 p.m. (half-life 6-8 hours), no alcohol (cuts REM 20%), and no food 3 hours before bed to prevent digestion spikes in heart rate. 💤 - Incorporate boosters: Get 10-30 min morning sunlight to set your internal clock. Consider magnesium (200-400 mg threonate/glycinate) 30-60 min before bed for relaxation—backed by sleep studies. 💤 Tracking Your Sleep - Use wearables: Devices like Oura Ring or Whoop track REM/deep stages, HRV (aim 40-100 ms), and RHR (50-70 bpm) with ~95% accuracy vs. lab tests; spot patterns like post-alcohol dips. 💤 - Apps for basics: Free options like Sleep Cycle use phone sensors to monitor movement and stages (~70% accurate); log trends without hardware. 💤 - Keep a simple journal: Note bedtime/wake time, how rested you feel (1-10 scale), and factors like caffeine. Studies show subjective tracking reveals inconsistencies leading to better habits. 💤 - Review weekly: Adjust based on data—e.g., if HRV drops, check stress or room temp. Consistent tracking improves sleep over time, per CDC data.