Best night time routine to wake up refreshed 1. Blue lights- remove 1-2 hours before bed. 2. Caffeine- no intake 6-8 hours before bed. 3. Dinner- eat dinner 3 hours before sleep. 4. Reading- 20 min relaxed reading, no screens. 5. Stretch- 5-10 min light yoga poses. 6.

Health and fitness is always top on my mind, but who can resist a 9PM snack? 😜 My go to lately: Baby carrots dipped in NATURAL peanut butter (natural PB tastes better than the sweet processed PBs that are common in most supermarkets). The sweetness + crunch cuts through the

Simple hack to feel more awake in the morning: Get direct sunlight within 30 minutes of waking. Helps set your circadian rhythm and triggers cortisol. It also helps you sleep better at night. When cloudy, do 60 minutes for the same benefits.

Every man over 30 should know his testosterone levels. It controls your energy, sex drive, & mental clarity. Most blood tests cost $200 but you can actually track your T levels by watching 6 specific body signals. Here's what they are (& when it makes sense to see a doctor):

Most people think they’ll lose weight faster if they burn more calories. False… When you exercise more, your body actually compensates by burning LESS on other activities (e.g. a 400 calorie workout might only add ∼150 extra calories to your daily total). So if you want to

Eat this if you can't sleep!! (BREAKDOWN 👇) 1) Insomnia → Tart cherry juice • Melatonin helps you fall asleep • Drink 1 cup twice a day (once in the morning, once an hour before bed) 2) Night sweats → Sage tea • Plant compounds cool your body down at night • Drink 1

Risks that look "stupid" to others are usually just courage backed by math. When you're young, the downside is limited. You can bounce back from failure. But the upside of being in the right place at the right time is massive. My parents didn't want me to go to China when I

Best weight loss program week after week. This is it. Simple.

Sleep hack I've been testing: • Eyes up (4 sec inhale) → center (2 sec exhale) • Eyes down (4 sec) → center (2 sec) • Left (4 sec) → center (2 sec) • Right (4 sec) → center (2 sec) • Then do clockwise/counterclockwise circles Repeat till you fall asleep. Helps

I used to think more hours = more progress. I'd run on 4 hours of sleep and work 44 hours straight. Got to the point where I fell asleep mid-call while running a meeting. My cortisol was through the roof, messing with my brain chemistry and making me way less effective as a

High cholesterol can kill you with no symptoms or warning signs. By the time you feel it you're having a heart attack. The men who survive have a 66% chance of getting erectile disfunction. Here’s how to drop your cholesterol by 30 points in 60 days (without taking meds):

When I was younger everything had to be perfect: Graduate → good college → find a good job At 44 I’ve learned things don’t always go as planned. And that’s fine. Whatever happens you’ll figure it out. Just keep going.

There are two types of people in this world: 1) Those who talk about getting fit 2) Those who actually get fit Tough to see results if you’re in group one lol

MINERAL BLUEPRINT. Our body needs minerals to survive. But 90% of Americans are deficient in at least one of them. Each one causes completely different symptoms. Identify which one you need: 1/ Magnesium Controls