Hi everyone, This Monday at 12:00 PM PST, our Nutrition & Lifestyle Coaching session will focus on Primal Need #1: Breathing — one of the most overlooked (and most powerful) drivers of energy, recovery, sleep, and long-term health. I’m excited to let you know that we’ll be joined by my long-time colleague, client, and advisory board partner, Dr. Sandra Kahn, DDS, MSD. Dr. Kahn is a global authority on airway health, nasal breathing, and facial structure, and her work has helped reshape how we think about breathing, sleep, inflammation, and performance. You may recognize her work from the Huberman Lab Podcast, where Dr. Andrew Huberman frequently references her research on nasal breathing and airway efficiency. Why This Matters for You Breathing isn’t just about oxygen — it affects: - Sleep quality - Stress and nervous system balance - Inflammation - Recovery and energy - Body composition and performance If breathing patterns are off, it can quietly undermine even the best nutrition or exercise plan. This session is for real life, not elite athletes only. Whether your goal is: - Better sleep - More energy - Less inflammation - Improved performance - Aging with resilience Breathing is foundational. What We’ll Cover - Why nasal breathing matters for recovery and stress regulation - How breathing efficiency affects endurance and energy - Simple concepts around oral posture and airway health - What the science tells us about breathing and sleep quality No complicated drills. No hype. Just clear education you can actually use. Session Details When: Monday @ 12:00 PM PST Where: Life Time Education Room Virtual: Zoom Link Note: This session will be recorded This is a great opportunity to learn from one of the leading experts in the field and better understand how breathing fits into your overall health picture. I hope you’ll join us. —Coach Brien P.S. Share with a friend

Blood Sugar Balance • Stress • Aging Gracefully 🕓 Thursday @ 4:00 PM PST Our call will focus on how to better balance blood sugar, reduce stress, and support long-term metabolic health as we age. This is one of the most important topics in the entire 12-Week MES Coaching Program, because blood sugar impacts: - Energy - Cravings - Sleep - Body fat - Hormones - Mood - Recovery We’ll spend time learning how to listen to your body’s clues, including: - How do you feel before vs. after meals? - Do you crash or feel “tanked”? - Sugar or carb cravings? - Waking up at night and can’t fall back asleep (what time)? - Hunger swings or sweats? What we’ll cover on the call: - How to optimize macronutrients (protein, fats, carbs) to stabilize blood sugar - Why greater health challenges require personalization, not guesswork - When tracking macros can help (and when it’s unnecessary) - How tools like a blood glucose meter, CGM, or WHOOP can provide clarity - Why daily accountability + trending data matter for long-term results Core principles we’ll reinforce: - Test, don’t guess when you want better answers - Reduce the number of glucose spikes throughout the day - Eat 3–4 meals, not all day grazing (digestive resting / IF) - Limit starch and sugar; never eat them alone - Pair carbs with protein, fat, and fiber - Be mindful of liquid calories (coffee drinks, nut milks, juices, alcohol) - Manage stress — stress drives sugar cravings - Start the day with a glucose-balanced first meal - Limit caffeine after noon and avoid late-night eating - Aim for ~30g of high-quality protein per meal to support muscle - Prioritize fiber (especially when consuming starches or sugar) We’ll also touch on: - Food order strategies that dramatically reduce glucose spikes - Simple movement after meals (10 minutes goes a long way) - Practical tools like apple cider vinegar, walking, and strength work This call is about clarity and application, not perfection.

This is too cute, let’s see yours! Ask ChatGPT to make a caricature of you and your job based off what they know about you. Post yours in the comments and try to top this one😭

YET is a small word with a powerful impact. It doesn’t deny reality. It doesn’t sugarcoat struggle. It simply leaves room for growth. When life feels hard, many of us speak in absolutes: - “I can’t do this.” - “This isn’t working.” - “I’ve tried everything.” - “I’m too old.” - “My body doesn’t respond anymore.” But watch what happens when you add one word: “I can’t do this… yet.” “This isn’t working… yet.” “I haven’t figured this out… yet.” That single word changes the entire conversation. Yet doesn’t promise instant results. It acknowledges that change takes time — especially in real life, in real bodies, in real seasons. In today’s world, where people feel stuck, overwhelmed, inflamed, tired, and discouraged, YET reminds us that progress is still possible — even if it’s slower, even if it looks different than it used to. A growth mindset isn’t about blind optimism. It's about staying open to the next step. YET creates space for: - Learning instead of quitting - Patience instead of frustration - Progress instead of perfection You may not be where you want to be —but you’re not done. YET Challenge (Good / Better / Best) Good:Pay attention to the words you use when you talk to yourself. Language shapes your emotional state and your future. Better:Today, add the word YET after negative thoughts or statements. Best:Practice adding YET all week — especially when you feel stuck, discouraged, or impatient. You don’t need to have everything figured out. You just need to stay open to what’s possible. *If you’re feeling stuck and telling yourself “this isn’t working” or “I’ve tried everything” — add one word: Yet. You don’t have to change everything overnight. You just need the right structure, support, and next step. My next Metabolic Edge System (MES) groups are starting again next Monday. This is for adults 50+ who want: - Better energy and digestion - Sustainable fat loss without extremes - Stronger habits and a calmer mindset - Real progress — even if it’s slower than it used to be

Happy Friday Team. For those of you that tried to attend Belmont @ 6 am, we apologize for the inconvenience. I hope you can do the workout here.