This is the toughest time of the year for many people to stay on track with goals. That's why setting standards is more achievable. When your eating, drinking, exercising and sleeping routine are the 'standard' you live by, falling off one day just means you'll get back at it the next. Set Standards, Not Goals for 2025. What are the standards by which you plan to live your life? For us, here's what we strive to live by: Exercise - at least 5 days a week - strength, movement, stretching Sleep - at least 7-8 hours a night Nutrition - CLEAN, unprocessed, real foods - 98% of the time Recovery - sauna 2-3x/week, red light 2-3x/week, compression 1-2/week, breath work at least 1-2x/week Gratitude - daily Fun - daily Hydration - half our body weight in water with LMNT salts for added electrolytes Growth - listen to a book or podcast at least 4-5 days/week Visualization/Manifestation - at least 5 days/week Meditation - daily (working on getting better with this one - we listen nightly and end up falling asleep to it but looking to make it more of a morning practice - even for just 10 minutes) What are your Standards? Please share below.

Hi everyone. We wanted YOU to be the first to gain access for our January Blood Sugar Optimization CGM program. Brian and I have done this program in the past and it was so much fun. If there has been one item that truly changed everything for me(and Brian), it was the knowledge we received from wearing a glucose monitor. Here's an article I wrote about the impact it had on me: https://www.fostering101.com/post/when-your-doctor-tells-you-to-chill-the-fuck-out-just-not-in-those-exact-words-you-listen Here's how the program works: The program is a 4 week program. You will wear a CGM for all 4 weeks. You register and pay the fee. You receive a code to purchase your CGM through our preferred vendor. Once all CGM's have been received, we pick a date to put them on and kick off the program - sometime in January. We meet weekly on Zoom (schedule pending) with our resident nutritionist and functional medicine doctor for Q&A's. All calls will be recorded for those who can not attend although we highly recommend you attending in person. You will receive a link each week to watch a prerecorded session on different topics related to your CGM and how to manage blood sugar. We will share recipes and a food shopping list for those looking to switch things up a bit. Here's an outline of what we will cover in the program: Week 1: What is a CGM and why you should wear one Overall education on blood sugar What to look for in your daily stats How is blood sugar tied to health and longevity Tips for week 1 with your monitor Week 2: Results Overview What your results might be telling you Food List Recipes Eating Tips How to start optimizing Week 3: Switching things up What to avoid How to manage cravings Intermittent Fasting 101 and how it impacts your blood sugar Supplements Week 4: How to maintain good levels Things to watch out for moving forward Habits to incorporate into your life

What's all the hype? Well, it's taken me years to catch up to Brian and finally pull the trigger. Here are the facts and my reason for getting one. 1. Improves Strength and Endurance - Increased Resistance: By adding extra weight, your body works harder to perform exercises, helping build strength and muscular endurance. - Better Cardiovascular Fitness: Wearing a weighted vest during aerobic activities like walking or running can enhance cardiovascular conditioning by increasing the effort needed. 2. Enhances Calorie Burn - Increased Metabolic Demand: With extra weight, your body burns more calories to complete the same movements, which can be helpful for weight loss or maintaining a healthy weight. 3. Improves Bone Density - Weight-Bearing Benefits: The added resistance from a weighted vest can stimulate bone growth, improving bone density, which is particularly beneficial for older adults or individuals at risk for osteoporosis. 4. Increases Intensity of Workouts - More Efficient Workouts: Activities such as push-ups, squats, lunges, and pull-ups become more challenging with a weighted vest, helping you build muscle and endurance faster in less time. 5. Enhances Functional Strength - Everyday Carrying Load: Peter Attia, MD is a big fan of 'rucking' - wearing weight will hiking/training. Wearing a weighted vest can simulate carrying additional load, which translates to better functional strength for tasks like lifting, carrying, or moving heavy objects in daily life. Especially LATER IN LIFE! This is your prep for longevity! For me, a 51 year old woman in Perimenopause, adding weight means and increasing my load adds more pressure on those quad muscles, which leads to stronger bones and overall a stronger body. How to choose a vest.... The vest should be anywhere from 5-10% of your body weight. If you plan on running with the vest on, you want to choose one that doesn't bounce. I have not run with mine yet but it's pretty secure and has some elasticity at the top of it.

I recently listened to a Certain Age podcast interview with Chip Conley, Modern Elder Academy founder and decided to buy his book!