@Lioness4Good I experimented with sauna close to bedtime and it wrecked sleep so I now do it in the mornings. But you may be different. Try it and see if it helps or hurts.

@sherlock_hodles this feels pretty real

@ianmisner call friends and family

@ArthurKuntler play one and leave yourself 30 min to wind down

@atomiczsec audiobooks are great

An hour before your bedtime:

1) screens off
2) calm yourself
- read a book
- breath work
- journal
3) avoid
- arguing
- work
- stressful things

Your nervous system needs the time to relax.

Sleep well

Avoid high intensity exercise 4 hours before sleep

Ppl asking for my icing protocol.
+ ice the boys during sauna
+ use a non-toxic, reusable ice pack material
+ I wear cotton boxers and shorts
+ place ice packs in-between boxers/shorts
+ keep in place for the entire session

Researchers studied 95 HIV-negative men (average age 31) and looked at their gut bacteria.

They grouped participants by sexual behavior:
+ insertive only
+ receptive only
+ both (versatile)

Then they ran DNA sequencing tests on their stool to identify the prevalent gut

Your microbiome might know if you're a top, bottom, or versatile.

Also influences how you process protein, fats and carbs.

New data from men who have sex with men (MSM) found different sex roles were linked to different gut bacteria patterns.

Here’s the results...