My understanding is that having enough protein in the diet is important. And even more so as we age. Right @Vinnie Lamonica ? So, a couple of questions: - What's the amount of daily protein? (I am 49yo/ 60kg) - I don't eat much, so how do I add more protein easily?

❄️Most people avoid the cold. That's exactly why most people are missing out. A 2024 University of Ottawa study found that just 7 days of cold water exposure significantly boosted autophagy in participants. Autophagy is your cells' built-in recycling system (it clears out damaged, worn-down cell parts before they can cause problems). Think of it like your body taking out the trash at a cellular level. When autophagy slows down as you age, damaged cells pile up and accelerate aging. Cold exposure helps keep that process running. What cold exposure actually does: - 🔥 Reduces chronic inflammation - inflammation is basically your immune system stuck in "on" mode. Over time it quietly damages your organs, joints, and arteries. Cold water helps turn that dial back down. - ⚡ Spikes norepinephrine and dopamine for hours after - norepinephrine is your focus and alertness chemical. Dopamine is your motivation and mood chemical. Cold gives you a natural surge of both, without caffeine or stimulants. - 🫀 Improves cardiovascular function - cold water forces your blood vessels to contract and expand, which over time makes them stronger and more flexible. Healthier blood vessels mean lower heart disease risk. - 🧠 Boosts BDNF - Brain-Derived Neurotrophic Factor is basically fertilizer for your brain. It helps grow new neurons and protect existing ones. Higher BDNF is linked to sharper memory and slower cognitive decline as you age. - 🔁 Activates autophagy - your cellular cleanup crew (as explained above). This one is huge for longevity. How to start without being miserable: 1. End your shower with 30-60 seconds of cold water 2. Build up to 2-3 minutes over a few weeks 3. Do it in the morning or before a workout, never right after lifting 4. Consistency matters more than intensity -daily beats occasional ice baths The rule to live by: Cold before strength training or 5+ hours after. Your muscles need some inflammation to recover and get stronger after a session. Cold shuts that process down, so timing matters.

It’s always cool to see seasonal reports and analyze over a period of time how you did. I’m proud of my consistent sleep/wake times. Believe it or not these were much more sporadic a few years ago… Then I prioritized bedtime more than anything else. Were friends mad, girlfriend upset, missed family time? No, not at all. If you are are serious and determined about something, your loved ones will understand and adapt. It’s literally life or death…. lol. Normalize strict bedtimes again!!! How has your sleep been?

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

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!