Today I am closing the last retreat of the year. Let me share with you a bit of the energy of this retreat. People stay 6 nights and 5 full days alone in a Space in the forest. No phone no tech. Low food, low move. Time to reset, rely, clean... Allowing nature to guide us, clear the vision. I cannot help but see this work as a type of hacking 💫

Hi, welcome to our Zoom meeting in a few hours. We will discuss ice baths, cold showers and vold thermogenesis, and you get to ask or share on other topics as well.

The Foundations of Bone Health Optimization curriculum is now available in the Hololife Masterclass Vault. Strong bones are the silent foundation of lifelong mobility, strength, and vitality, yet true skeletal health goes far beyond simply taking calcium and vitamin D. The lecture covers the science of building a resilient framework, exploring everything from the crucial role of lesser-known minerals like magnesium, boron, and Vitamin K2, to understanding your skeleton as an active endocrine organ that influences your entire metabolism. It provides a holistic strategy to prevent fractures, combat age-related bone loss, and build a truly robust internal structure. The webinar recording is a complete blueprint for your skeletal health. Inside the vault, you will find in-depth modules covering the most effective nutritional strategies, targeted exercises that stimulate bone growth, the critical influence of hormonal balance, and the key biomarkers you should track. Whether you are in your 30s looking to build peak bone mass or are focused on preventing osteopenia and osteoporosis later in life, this curriculum provides the actionable knowledge you need.

Hey there, I would be keen to know what your drinking regime (in terms of kinds of beverages) is. Mine: 2-3 cups of enhanced bulletproof coffee (7AM), 1ltr of ozonated water (from 8AM), 1ltr of hydrogen water (around noon), 1 cup of ashitaba tea, 1ltr of jiaogulan/Ivan tea/honeybush/rooibos (one of them - I try to rotate them). I would like to explore your choices 😉

❄️14-Day Cold Exposure Challenge (starts Wed, September 17th) This challenge runs for 14 days (but of course, you can opt in longer!). You will do 3 cold exposure sessions per week. Use the video as guidance: Holohabits – Cold Plunges (Leigh Ewin) ✅ Goals - Build tolerance to cold. - Improve recovery, circulation, mood, and immunity. - Learn how to manage discomfort and adapt with safety. 🔍 Session Structure (Each Cold Exposure Day) 1. Preparation 2. Cold Exposure 3. Post-Exposure Recovery 4. Journal / Notes ⚠️ Safety Guidelines - Do not do cold exposure if you have heart issues, uncontrolled hypertension, or are pregnant (unless cleared by a medical professional). - Never do this alone if using a cold plunge bath. Always have someone nearby. - If you feel severe pain, numbness, or dizziness, stop immediately. - Warm gradually after exposure; avoid hot extremes immediately after cold. 📈 Progress Markers Track these over the 14 days to see growth: - How long can you stay in the cold - How steady your breathing is - How quickly you recover afterward - Changes in mood, energy, sleep, and immune symptoms After each cold session, post in this challenge thread: - “Today was Session X. I felt ___ before, ___ during, ___ after.” - One thing that surprised me was ___. - My goal for next session is ___. Let's do this!