Most people know what they should be doing. Sleep more. Drink water. Move their body. Skip the sugar. But knowing and actually doing, consistently, every single day, is a completely different game. That's what this is. 30 days. No excuses. Full lock in. 🔒 🧬 What you're tracking: 🛏️ Sleep: hours, REM, deep sleep, HRV, RHR 🥩 Diet: protein, water intake, no sugar, fasting windows 🏋️ Exercise: weight training, walking, zone 2 cardio, steps 🧠 Mental: reading, journaling, meditation, brain games, screen time ⚡ Daily ratings: energy, mood, productivity, sleep quality 📊 The tracker does all the work. Fill in your day, it auto-calculates your score, your day turns GREEN when you hit all 27 habits, and your Progress tab builds charts showing exactly how your energy, HRV, sleep, and mood improved over the 30 days. You will see the data change. That's the whole point. 💪 Here's what I want from you 👇 ✅ Download the tracker ✅ Fill out Day 1 TODAY ✅ Drop a comment below when you start so we can hold each other accountable 30 days from now you'll have the data to prove to yourself that this stuff actually works. No guessing. No "I think I feel better." Cold hard numbers showing your body responding to the right inputs. Who's locking in? 🔒🔒🔒 Download the link here and save a copy for yourself --> Download

From a post from Chris Williamson: You don’t perform on 6 hours sleep. One of the most important sleep studies ever ran a brutally simple test. People slept 4h, 6h, or 8h per night for 14 days. No all-nighters. Just “normal” short sleep. Cognitive performance was tested every two hours. By day 14: 6 hours = same impairment as being awake for 24 hours. 4 hours = same as 48 hours awake. But here’s the scary part – after day 3–4, people stopped feeling more tired. Reaction times kept slowing, attention lapses kept increasing, working memory kept degrading. But subjective sleepiness flatlined. Your brain keeps getting worse, your ability to notice it breaks. This is why chronic undersleeping feels sustainable – you adapt to feeling tired but you do not adapt to being cognitively impaired. The participants would’ve told you they felt “okay”. Objectively, they were functioning like they’d pulled an all-nighter. If you’re sleeping 6 hours and think you’re fine, you’ve probably lost calibration. Sleep need is biological. Most adults need 7–9 hours. “I only need 6” usually means “I forgot what normal feels like.” Feeling fine is not evidence you’re functioning well. Chronic sleep loss doesn’t just impair your brain – it blinds you to the impairment. — h/t Aakash Gupta

🧬Hey everyone!!!! I utilize this cheat sheet for my own bloodwork and for friends and family. I talk about it in my book but I extracted it and made into a separate pdf you all can download! 🧬Hope you guys find some benefit from this! 🧬I go over blood tests you should get each year, why each marker matters for preventing disease and extending healthspan, the standard lab ranges versus tighter optimal longevity targets, clear “when to worry” red flags, and simple, book-aligned fixes in diet (e.g., fasting, olive oil, fiber), exercise (Zone 2 + strength), sleep, and targeted supplements to bring your numbers into peak territory! Inspired by @Roy Zimmerhansl

Your easter basket might be working against you... Before you grab that candy or fill those plastic eggs, let's talk about what's actually inside the most popular Easter products. Spoiler: it's not great. 🍬 The Candy Situation Most Easter candy is loaded with ingredients that directly conflict with your longevity goals: - Red 40 & Yellow 5 — linked to inflammation and cancer in animal studies - High-fructose corn syrup — spikes blood sugar, feeds fat storage - Artificial sweeteners (in "sugar-free" options) — gut dysbiosis and cognitive decline links - Titanium dioxide — common whitening agent in candy shells, under scrutiny for safety If you can't pronounce half the ingredient list, that's your answer. 🧺 Your Easter Basket, Upgraded Swap the traditional basket for a longevity-friendly version: - Dark chocolate (85%+) instead of milk chocolate eggs - Raw nuts and dried fruit instead of jelly beans - RXBAR or clean protein bar instead of Reese's - Glass water bottle or LMNT packets instead of sugary drinks - A good book, journal, or puzzle instead of plastic-wrapped garbage 🥚 And the Grocery List… While you're shopping this week, here's what to actually put in your cart: - Eggs (pastured if possible) — choline, protein, brain fuel - Wild-caught salmon — omega-3s for your brain and heart - Asparagus & Brussels sprouts — seasonal, anti-inflammatory, high fiber - Blueberries — low glycemic, antioxidant-packed, perfect Easter color 😄 - Extra virgin olive oil — drizzle it on everything - Sweet potato — your slow-carb alternative to the white potato casserole 🎯 The goal isn't perfection this Easter. It's awareness. Enjoy the holiday, spend time with your family, and maybe just flip over one or two labels before you buy. Small shifts, done consistently, are what this whole thing is about. Anyone got any fun plans? @Lidia Axe @Adam Sawyer @Mick Lolekonda @Brodie Marschall @Franchesca Clark @Lance Hitchings @Reva Israel @Kimberly Wright @Lauren Baetz

On average? Trying to poll the group!🛌🛌🛌🛌🛌