@Ingmar Mareen asked a really good question about the lymphatic system. I reached out to my friend and lymphatic system massage expert, Cecilia Ryan, for some insight. Research on the lymphatic system has expanded a lot over the past 2 decades, especially around how it interacts with immunity, inflammation, fluid balance, and overall health. Practices like massage and dry brushing are popular and helpful. The strongest evidence, in most cases, still points toward lifestyle as the biggest driver of healthy lymphatic flow. Stay tuned for Cecilia’s upcoming lesson on simple ways we can support the lymphatic system to help us feel, function AND LOOK better. 🥰 In the meantime, here's some low effort strategies she recommends starting today: 1) Diaphragmatic breathing Deep breathing helps create pressure changes that assist lymphatic circulation and can also help shift us away from shallow chest breathing often associated with stress and tension. 2) Hydration + movement The lymphatic system relies heavily on muscle contraction and body movement to circulate fluid since it doesn’t have a central pump like the heart. Walking, swimming, jumping, strength training, mobility work, and moving in multiple directions can all help support circulation and lymph flow. 3) Nutrition Eating minimally processed, fiber-rich whole foods helps support the gut, liver, kidneys, immune system, and lymphatic system so the body can remove waste more efficiently. 4) SLEEP The glymphatic system is the brain’s waste-clearance system, most active during deep sleep. It helps clear metabolic waste and excess fluid from the brain, which impacts cognition and recovery ...it even directly affects how we look—facial puffiness, dark under-eye circles & skin quality. Do you do anything to support a healthy lymphatic/glymphatic system?

𝗔𝗹𝗿𝗶𝗴𝗵𝘁 𝗹𝗮𝗱𝗶𝗲𝘀. I know some of you are reading this quietly while juggling work, kids, and everything else. I see you. Let's use this community to upgrade outdated systems that used to work (but no longer do) for our health and our physique. → 𝗛𝗮𝗽𝗽𝘆 𝗚𝘂𝘁 (course drops this month) A step-by-step system to: • reduce bloat (especially by the end of the day) • feel less swollen • stop guessing what to eat • feel your waistline fit more comfortably in your clothes • have less all-day and afternoon gas 𝗔𝗹𝗹 𝗼𝗳 𝘁𝗵𝗲𝘀𝗲 𝗰𝗼𝘂𝗿𝘀𝗲𝘀 𝗮𝗿𝗲 𝗱𝗲𝘀𝗶𝗴𝗻𝗲𝗱 𝘁𝗼: 𝗹𝗲𝗮𝗿𝗻 𝗶𝘁 𝗼𝗻𝗰𝗲 → 𝗿𝗲𝘃𝗶𝘀𝗶𝘁 𝗶𝘁 → 𝗮𝘂𝘁𝗼𝗺𝗮𝘁𝗲 𝗶𝘁 → 𝗯𝘂𝗶𝗹𝗱 𝗮 𝗯𝗼𝗱𝘆 𝘁𝗵𝗮𝘁 𝗽𝗮𝘆𝘀 𝘆𝗼𝘂 𝗯𝗮𝗰𝗸 𝗳𝗼𝗿 𝗹𝗶𝗳𝗲 𝗶𝗻 𝗲𝗻𝗲𝗿𝗴𝘆 𝗮𝗻𝗱 𝗺𝘂𝘀𝗰𝗹𝗲 𝗱𝗶𝘃𝗶𝗱𝗲𝗻𝗱𝘀 → “𝗖𝗮𝗹𝗺 + 𝗖𝗮𝗽𝗮𝗯𝗹𝗲” (course is coming this summer) A nervous system course with bite-sized, step-by-step lessons A step-by-step framework for when: • you’re tired but can’t slow down • you’re doing the work… but not seeing the return • your body feels “stuck” A belief-shifting framework that helps you recognize and replace patterns that no longer serve you. So your body finally gives you a return on the effort you’re already putting in. I plan to create more content that you WANT and need… Where do you feel the biggest gap right now? Handing the baton to some of my OGs: @Elizabeth Wong , @Aimee Pang , @Nicole Morita , @Amy Bender , @Nani Hanus , @Marie Eletise

Shoutout to @Nicole Morita for inspiring all of us. In the past 1.5 years, she’s increased her strength and boosted her bicep curl by 40%. That's amazing! For example, I've been doing the same 18 lb bicep curls for about 6 months now! Here’s how she did it: Consistency over perfection As a busy mom, her schedule isn’t predictable. Instead of trying to follow a program perfectly, she used it as a guide and built her workouts around pockets of time throughout her day. Mind–muscle connection (focus + energy) She put her focus and energy on the muscle she was training. Where your energy goes, your body follows. Just like driving or surfing—if you keep looking at what you don’t want to hit, you drift toward it. When you shift your eyes and energy to exactly where you do want to go, the car, the board, your body follows. No more mindless reps and wasted time and energy currencies. We get to double our ROI for the same amount of effort in less time meaning your waistline and muscle definition will appear in half the amount of time! Can I get a "woot"!!??

Participated in a golf tournament yesterday and in addition to beautiful Hawaii weather, fun (and patient) company, I also consumed a lot of alcohol. 2 bone broth sticks are helping to calm my gut and my nervous system. For the non-drinkers-kudos to you! For those who do consume alcohol, what are your tips?

Where did AI make the most obvious mistake on this infographic? Hint: look at the protein estimates. Drop your answer/guess below: When you can "eyeball" your protein amounts, meal building is less effortful, more automatic --> better health, better clarity, more confidence in self.