Prep Time: 15 min Cook Time: 15 min Ready in: 30 min Yield: 8 huge bakery-style cookies or 16 regular-sized cookies Ingredients - 1 cup (100 grams) blanched almond flour - 1/4 cup (32 grams) coconut flour - 1 teaspoon baking soda - 1/4 teaspoon salt - 6 tablespoons (84 grams) coconut oil or unsalted butter, room temperature but NOT melted (I’ve used both liquid coconut oil (the kind that doesn’t taste like coconut) and grass fed unsalted butter. The butter ones were better.  - 1/4 cup (150 grams) coconut palm sugar OR for Monk Fruit Sweetener. If you like sweeter cookies, you can add up to 3/4 of a cup or substitute with Maple Sugar. I haven’t tried this yet. Next time.  - 6 tablespoons (98 grams) natural almond butter (the kind with just almonds in it and no added fat / sugar), room temperature (here's how to make almond butter) - 1 1/2 teaspoons vanilla extract - 1 large egg, room temperature (or 1 chia egg4 for vegan) - 1 1/4 cups (213 grams) paleo chocolate chips or chopped paleo chocolate chunks, divided. I also like Enjoy Life brand  Directions 1. In a medium mixing bowl, stir together the almond flour, coconut flour, baking soda and salt. Set aside. 2. In a large mixing bowl with an electric hand mixer or using a stand mixer, beat together the fat, sugar, almond butter and vanilla extract at medium speed until well combined, about 1 minute. If you use coconut oil, it may not come together easily. If that's the case, use your hands to combine it and then beat another 20 seconds. 3. Beat in the egg on low and mix until well incorporated. Stir in the flour mixture until well combined. Then stir in 1 cup (170 grams) chocolate chips. 4. Preheat the oven to 350 °F (175 °C) and line a baking sheet with a piece of parchment paper. 5. Roll the dough into 8 (75-gram) balls and place the remaining 1/4 cup (43 grams) of chocolate chips on the top and on the sides of the dough balls. You can also roll them into 16 smaller balls but then you need to adjust the baking time (a few minutes less than recommended below). Place 4" apart on the prepared baking sheet. Press the cookies down lightly with the palm of your hand. 6. Bake for 11-14 minutes (if using coconut sugar or the keto version) They'll be very soft but will continue to cook as they sit on the cookie sheet. 7. Let cool completely on the baking sheet. Store in an airtight container for up to 3 days.

I used to be that person who said, "I'll rest when I'm dead!". Now I know better. Anyone who says they can survive on limited sleep is losing YEARS off of their life. It's been studied and proven that sleep is the #1 thing that will add years to your life if you can get it right. Below are tips we've pulled from multiple podcasts and research about sleep. Tips to get more sleep: - Strive to get at least 7 - 8 hours of sleep each night - Shut down screens at least one hour before bed - Use a sleep app to track your sleep - Sleep Tracker, Oura, Whoop, Apple Watch - Use a meditation app to help calm your brain down at night - BrainTap, Calm, or use one of the Oura Sleep meditations - Don’t drink caffeine or coffee after 2pm - Don’t eat sugar after dinner - Walk for at least 15 minutes after dinner to lower your blood sugar and calm your mind - Keep your bedroom temperature below 70 - Use lamps after 5pm instead of overhead lights - Try to keep your sleep times consistent - go to bed and wake up at the same time each day, even on weekends - Try Magnesium supplements before bed - Don’t drink more than 8oz of water within 2 hrs of going to bed to prevent waking up to Pee. Want to hear it from an expert? Here's Dr. Andrew Huberman's podcast with Dr. Matt Walker on sleep. NOTE - it's so important they did a 6-part series all about sleep. Click HERE. See the post about Supplements to help you sleep better.

Welcome to our Longevity Skool. We're excited you're here. We plan to share everything we're learning in the health, wellness and longevity space so you can live a long life you love. Don't see something you want to learn about? Just ask. You're in early because we want your help. So please, don't be share. Share your thoughts and help us build an incredible community. If you're new here, introduce yourself, share a photo or post a longevity goal you're currently working on. Or better yet, share what your reading, listening to or doing as part of your current longevity lifestyle. Thanks for joining.

Here’s our perfect Sunday: Up around 7/8 Start with AG1, Creatine and l-glutamine Work out Sauna Redlight Coffee -Danger coffee with MCT oil, grassfed butter and I like to add some mushrooms to mine. Breakfast - 3 eggs, 1/2 avocado, 1/2 cup ground pork, 2- almond flour tortilla followed by 1 cup chia pudding, handful of grain free granola, 1/2 scoop of protein powder and tablespoon of a nut butter. Sit outside and drink coffee while listening to a meditation or podcast Meal plan for the week And make a shopping list Food shopping Drive kids somewhere at some point Prep food - I like to have cut up veggies to snack in like carrots, celery, cucumbers, radishes and make a big salad for the week and put a paper towel inside the bowl to keep it from getting soggy. Dinner with the family 20 min walk Watch a show or read Journal or write a blog post Tea - we like the drink the LMNT chocolate at night Nighly Meditation on Calm app In bed by 10 Share what you do…

Dr. Andrew Huberman and Dr. Matt Walker, two renowned neuroscientists, created a 6-part podcast series focused on sleep, covering both the science and practical approaches to improving sleep quality. Here are the top 20 takeaways from the series, along with some of the supplements they recommended for improved sleep. Top 20 Takeaways: 1. Sleep is Essential for Health: Sleep is the foundation of physical and mental well-being, affecting cognitive function, mood, memory, immune function, and even longevity. 2. Consistent Sleep Schedule: Going to bed and waking up at the same time every day, including weekends, helps regulate the body’s internal clock and improves sleep quality. 3. Morning Sunlight Exposure: Getting sunlight exposure early in the day helps regulate your circadian rhythm, which dictates your sleep-wake cycle. 4. Evening Light Management: Dim the lights in the evening and reduce blue light exposure (from phones, computers, etc.) to promote melatonin production and prepare your body for sleep. 5. Avoid Caffeine Late in the Day: Caffeine has a half-life of about 5-6 hours, meaning it can stay in your system for a long time, negatively affecting sleep. Avoid caffeine after 12 p.m. or at least 8-10 hours before bed. 6. Manage Stress and Anxiety: High stress levels can disrupt sleep. Meditation, mindfulness practices, and breathing exercises can help calm the mind before bed. 7. Limit Alcohol Consumption: Alcohol might make you fall asleep faster but disrupts the second half of your sleep cycle, leading to poor sleep quality. 8. Create a Sleep-Conducive Environment: Your bedroom should be cool (around 65°F), dark, and quiet to enhance sleep quality. Use blackout curtains, earplugs, or white noise machines if necessary. 9. Temperature Regulation: Body temperature naturally drops during sleep. Taking a warm shower or bath before bed can trigger a cooling effect that helps you fall asleep faster. 10. Exercise Earlier in the Day: Regular exercise promotes better sleep, but try to avoid vigorous workouts close to bedtime as they can increase alertness and delay sleep onset. 11. The Role of Melatonin: Melatonin supplements can help reset the circadian rhythm for those who struggle with falling asleep due to disrupted schedules (e.g., jet lag, shift work). However, it’s not a long-term solution for chronic sleep issues. 12. Avoid Heavy Meals Before Bed: Eating large meals, especially those high in fat or sugar, close to bedtime can interfere with sleep. Try to finish eating at least 2-3 hours before bed. 13. Practice Relaxation Techniques: Engaging in activities like reading, light stretching, or listening to calming music before bed can help transition the brain into a more restful state. 14. Track Sleep, but Don’t Obsess: Tracking sleep can be useful, but obsessing over sleep metrics may create anxiety, negatively impacting sleep. Use sleep data as guidance, not something to stress over. 15. Keep Naps Short: If you nap during the day, keep it under 20-30 minutes to avoid disrupting your nighttime sleep. 16. Protect the First 90 Minutes of Sleep: The first 90 minutes of sleep is when the body enters the deepest stages of restorative sleep. Avoid interruptions during this crucial period. 17. Manage Light Exposure After Waking: Exposure to natural light within 30 minutes of waking helps solidify the wake-sleep cycle and improve alertness during the day. 18. Cognitive Benefits of REM Sleep: REM sleep (which typically occurs later in the night) is essential for memory consolidation, learning, and emotional regulation. Protecting sleep duration ensures you get enough REM sleep. 19. Sleep Deprivation Increases Cravings: Lack of sleep leads to increased cravings for high-calorie foods, as sleep regulates hormones like leptin and ghrelin that control hunger. 20. Social Jet Lag is Harmful: Going to bed significantly later or waking up later on weekends (“social jet lag”) can disrupt your circadian rhythm, making it harder to get quality sleep during the week.