If you weren’t able to join us live today, I wanted to make sure you didn’t miss this one. This week we focused on Primal Need #1: Breathing — and why it’s often the missing link when people are struggling with sleep, energy, inflammation, recovery, or progress despite “doing all the right things.” I was joined by my friend and colleague Dr. Sandra Kahn, a global expert in airway health, nasal breathing, and facial structure. This was not about extreme breathwork or complicated tchniques. It was about understanding how breathing patterns quietly influence: - Sleep quality - Stress and nervous system regulation - Inflammation - Recovery and energy - How well your nutrition and training actually work If any of these have felt “off” lately, this conversation will likely connect some dots. 👉 Watch the replay here: https://youtu.be/-U1sQUdcg8M?si=beGDl_F5XH467Tog As you listen, notice: - How often you breathe through your mouth vs your nose - How you feel when waking up - Whether stress or poor sleep seems to amplify cravings or fatigue If you have questions or takeaways, drop them in the comments — I’d love to hear what stood out for you. —Coach Brien

Most people jump straight to food and workouts. But we start with something more foundational. Breathing. If breathing patterns are dysfunctional, it can quietly impact: - Sleep quality - Recovery - Inflammation - Blood sugar regulation - Stress resilience - Core stability - Even body composition Today we’ll revisit my Primal Need #1 framework and review key concepts from the slide deck — including: - Why nasal breathing matters - The connection between breathing and nervous system regulation - How breathing influences insulin sensitivity and inflammation - The relationship between breathing and core stability - Simple ways to assess your own breathing patterns This is not about extreme breathwork or complicated drills. It’s about awareness. If you’ve felt: - Wired but tired - Inflamed - Stalled in progress - Or like you’re “doing everything right” but not seeing results Breathing may be part of the equation. 🕓 4:00 PM PST 💻 Same Zoom link as usual: : Zoom Link Come ready to observe your own patterns. Primal Need #1 sets the tone for everything else. —Coach Brien

Balance isn’t about doing everything equally. It’s about giving the right things the right amount of attention at the right time. Most people don’t lack discipline. They lack balance. One framework I often use is the Work–Love–Life Balance assessment. It helps bring clarity without overwhelm by looking at three simple buckets: The Three Buckets 1. Work Bucket The work you’re paid to do, volunteer commitments, responsibilities, deadlines—anything that requires output and productivity. 2. Love Bucket Connection: quality time with family, friends, community, faith, and relationships that nourish you emotionally and spiritually. 3. Life Bucket Your self-care foundation — your 7 Daily Primal Needs: 1. Breathing 2. Hydration 3. Sleep 4. Food 5. Love, Connection & Contribution 6. Growth Mindset 7. Movement Now ask yourself honestly: - Which bucket gets the most of your time and energy? - Which bucket gets the least? For most adults, the answer is obvious: Work gets filled. Love and Life get leftovers. And what we focus on… is what we get. When work dominates, relationships strain and health erodes—not overnight, but slowly and consistently. A Simple (But Powerful) Shift You don’t need a full reset. Start by taking just 1% of the energy you give to work and redirect it to the bucket you want to improve. That might look like: - 2 minutes of calm nasal breathing - A short walk outside - Water before your next task - Putting your phone down during a conversation - Going to bed 15 minutes earlier Small shifts create balance over time. Work–Love–Life Balance Challenge Good: At some point today, make YOU a priority. Pause. Breathe. Reflect. Better: Do one thing today that supports balance better than yesterday using your 7 Daily Primal Needs — start with breathing. Best: Meet all 7 Daily Primal Needs each day this week — not perfectly, but intentionally. If you want help building real balance with a clear plan focusing on the 7 Daily Primal Needs (instead of trying to figure it out alone), this is exactly what we do inside the Metabolic Edge System (MES).

Hi everyone, This Monday at 12:00 PM PST, our Nutrition & Lifestyle Coaching session will focus on Primal Need #1: Breathing — one of the most overlooked (and most powerful) drivers of energy, recovery, sleep, and long-term health. I’m excited to let you know that we’ll be joined by my long-time colleague, client, and advisory board partner, Dr. Sandra Kahn, DDS, MSD. Dr. Kahn is a global authority on airway health, nasal breathing, and facial structure, and her work has helped reshape how we think about breathing, sleep, inflammation, and performance. You may recognize her work from the Huberman Lab Podcast, where Dr. Andrew Huberman frequently references her research on nasal breathing and airway efficiency. Why This Matters for You Breathing isn’t just about oxygen — it affects: - Sleep quality - Stress and nervous system balance - Inflammation - Recovery and energy - Body composition and performance If breathing patterns are off, it can quietly undermine even the best nutrition or exercise plan. This session is for real life, not elite athletes only. Whether your goal is: - Better sleep - More energy - Less inflammation - Improved performance - Aging with resilience Breathing is foundational. What We’ll Cover - Why nasal breathing matters for recovery and stress regulation - How breathing efficiency affects endurance and energy - Simple concepts around oral posture and airway health - What the science tells us about breathing and sleep quality No complicated drills. No hype. Just clear education you can actually use. Session Details When: Monday @ 12:00 PM PST Where: Life Time Education Room Virtual: Zoom Link Note: This session will be recorded This is a great opportunity to learn from one of the leading experts in the field and better understand how breathing fits into your overall health picture. I hope you’ll join us. —Coach Brien P.S. Share with a friend

Blood Sugar Balance • Stress • Aging Gracefully 🕓 Thursday @ 4:00 PM PST Our call will focus on how to better balance blood sugar, reduce stress, and support long-term metabolic health as we age. This is one of the most important topics in the entire 12-Week MES Coaching Program, because blood sugar impacts: - Energy - Cravings - Sleep - Body fat - Hormones - Mood - Recovery We’ll spend time learning how to listen to your body’s clues, including: - How do you feel before vs. after meals? - Do you crash or feel “tanked”? - Sugar or carb cravings? - Waking up at night and can’t fall back asleep (what time)? - Hunger swings or sweats? What we’ll cover on the call: - How to optimize macronutrients (protein, fats, carbs) to stabilize blood sugar - Why greater health challenges require personalization, not guesswork - When tracking macros can help (and when it’s unnecessary) - How tools like a blood glucose meter, CGM, or WHOOP can provide clarity - Why daily accountability + trending data matter for long-term results Core principles we’ll reinforce: - Test, don’t guess when you want better answers - Reduce the number of glucose spikes throughout the day - Eat 3–4 meals, not all day grazing (digestive resting / IF) - Limit starch and sugar; never eat them alone - Pair carbs with protein, fat, and fiber - Be mindful of liquid calories (coffee drinks, nut milks, juices, alcohol) - Manage stress — stress drives sugar cravings - Start the day with a glucose-balanced first meal - Limit caffeine after noon and avoid late-night eating - Aim for ~30g of high-quality protein per meal to support muscle - Prioritize fiber (especially when consuming starches or sugar) We’ll also touch on: - Food order strategies that dramatically reduce glucose spikes - Simple movement after meals (10 minutes goes a long way) - Practical tools like apple cider vinegar, walking, and strength work This call is about clarity and application, not perfection.