We went deep on Primal Need #3: Sleep — and this one is packed. If you missed the live call or want to rewatch, here it is: 👉 https://youtu.be/Q3MlFCZyuvY Here's what we covered: 🔹 The 90-minute sleep cycle — why losing just 2 hours eliminates 50% of your REM sleep and what that's actually costing you 🔹 Dr. Andrew Huberman's 3-system framework — circadian clock, adenosine, and temperature rhythm — and the simple habits that work with your biology instead of against it 🔹 Dr. Rhonda Patrick's heat exposure protocol for increasing deep sleep and growth hormone before bed 🔹 The real problem with melatonin — and what to use instead 🔹 LTH Dream — our August Product of the Month — a melatonin-free formula with 3 forms of magnesium, ashwagandha, L-theanine, and phosphatidylserine 🔹 Nighttime vitamins for muscle recovery — magnesium glycinate, D3+K2, zinc picolinate, B6 as P5P — with dosing and timing 🔹 Good / Better / Best sleep framework you can start tonight The handout from the call is attached below — download it, save it, share it with someone who needs better sleep. Thrive Thursdays is free and open to everyone. Next call is next Thursday at 4PM — Zoom or in person at Life Time Folsom. 🔗 Zoom: https://us02web.zoom.us/j/5212548446?pwd=OHk3TFZKa1JydE1abm80QVA1K0hZdz09 See you next week. 💪 — Coach Brien

🔗 Zoom: https://us02web.zoom.us/j/5212548446?pwd=OHk3TFZKa1JydE1abm80QVA1K0hZdz09 Or join us in person at Life Time Folsom. This call is free — share it with a friend who needs better sleep. Primal Need #3: SLEEP Of all 7 Daily Primal Needs, sleep may be the most underestimated — and the most abused. You can eat perfectly. You can train hard. You can take all the right supplements. But if you're not sleeping? None of it works the way it should. Dr. Andrew Huberman says it best: "Sleep is the foundation of mental health, cognitive performance, and physical recovery. You cannot out-train or out-eat bad sleep." Here's what most people don't know: Your body runs through 4-6 sleep cycles every night — each one about 90 minutes long. Light sleep, deep sleep, REM sleep. Each stage does something different. Each one matters. Cut your sleep from 8 hours to 6? You just eliminated 50% of your REM sleep. That's where fat burning, hormone regulation, emotional health, and brain detox happen. And 90% of the sleep supplements on the market? Just melatonin — which helps you fall asleep but doesn't address WHY you're not sleeping. Today on the call we'll cover: 🔹 The 3 biological systems that control your sleep (Huberman's framework) — and how to work with them instead of against them 🔹 The 90-minute sleep cycle — and why planning your sleep around it changes everything 🔹 What Dr. Rhonda Patrick does for deep sleep — including her sauna protocol that can increase growth hormone significantly before bed 🔹 The 6 habits that transform sleep — most of them are free 🔹 Supplement support: LTH Dream (August Product of the Month), magnesium, ashwagandha, L-theanine — and which is right for you whether you shop at Life Time, Nutridyn, or Designs for Health 🔹 Good / Better / Best framework 🔹 Open Q&A — bring your sleep questions I'll have a handout to download after the call. See you at 4PM. 💪 — Coach Brien

I almost said no. This past Saturday my friend invited our family to spend the day at Donner Lake in Tahoe. And if I'm being honest — my first instinct was to decline. It has been a busy week. I had systems to build, work to catch up on, things I wanted to dial in. The kind of week where staying home and being productive feels like the responsible choice. But I knew I had to say yes. We haven't seen this family in a few years. And I have done a terrible job of being the one to reach out and make things happen. I knew that if I said no — it might be the end of this relationship. And I was not willing to let that happen for myself or for my family. So we went. And it was one of the best days I've had in a long time. Donner Lake was packed with people doing exactly the same thing — getting away, breathing, being together. We paddle boarded. We jumped in the water on a beautiful sunny day. We had meals together. We caught up on years of life. We laughed. We reconnected. And I came home Sunday night feeling full in a way that no amount of productivity could have given me. This week's word is COMMUNITY. And I want to be clear about something: Community is not a nice-to-have. It is a primal need. It is Primal Need #5 in my 7 Daily Primal Needs framework — Love, Connect, Contribute. And it sits above movement and below only breathing, hydration, sleep, and food. That hierarchy is intentional. Connection is more important than your workout. More important than your supplement stack. More important than your morning routine. We were not designed to do life alone. COVID taught me this in a way I will never forget. In 2019 & 2021 I ruptured my patellar tendons. In 2020 COVID hit. Three years of isolation — physically and socially — in a way that most of us had never experienced before. And in that season I learned something that I carry with me every day now: We need each other. We cannot do life alone. Community is not a luxury. It is oxygen. I have seen so many people try to do it alone. Try to figure out health on their own. Try to white-knuckle their way through difficult seasons without asking for help. And it just does not work. Not really. Not sustainably.

If you missed Thursday's live session — or you want to go back and review what we covered — here is the full recording. This is one of the most practical and eye-opening calls we have done. NAD+ is a topic that comes up constantly in the longevity and optimization space right now — and there is a lot of noise around it. My goal was to cut through that and give you clear, honest, actionable information so you can decide what your next step actually is. Here is what we covered: -What NAD+ is and why every cell in your body depends on it -Why it declines nearly 50% by age 40 — and what that means for your energy, brain, metabolism, and recovery -The four areas it impacts most: energy, cognitive clarity, metabolism, and healthy aging -What is depleting your NAD+ right now — and the lifestyle changes that start restoring it immediately -Your options — from oral NMN and NR powder all the way to physician-supervised injection and IV therapy through Celara Med -Common questions answered live — including whether store-bought NMN is worth it and whether there is real science behind all of this The handout from the call is here: https://docs.google.com/document/d/1fiEVF88-OrFtHrTTTDoBUQh3ObsEmOhpiayKIjh7k1Y/edit?usp=sharing Print it out, save it to your phone, or keep it somewhere you will actually reference it. It walks you through everything we covered plus your next steps. If you have questions after watching — drop them in the comments. I will answer every one. And if you are ready to explore physician-supervised NAD+ therapy, just send me a direct message or visit the links below. A licensed physician will review your case and determine what is appropriate for you specifically. Two Best NAD Options: Option 1 — Oral NMN or NR Supplement NMN (Nicotinamide Mononucleotide) and NR (Nicotinamide Riboside) are the two most researched oral precursors to NAD+. Your body converts them into NAD+ over time. Results build cumulatively over weeks. Convenient and accessible — but quality varies widely between brands. Physician-grade is meaningfully different from what you find on Amazon. Here is my recommended source: Jinfiniti