here's what i'm eating this week

If you're struggling in a relationship, sleep, as it....
+ regulates mood
+ reduces reactivity
+ increases empathy and patience

Sleep deprivation:
+ hijacks conversations
+ escalates conflict
+ reduces will power

Phones carry 10× more bacteria than toilet seats.

Wipe your screen daily with microfiber and 70% alcohol.

This will cut down on bacteria like MRSA or strep that may live on your phone.

It’s unclear if these bacteria make you ill. Direct infection trials don’t exist. But most

My waking body temp today: 95.5°F

Hovers around 93-96°F
3-5° below normal

It's from how I live life.

A lower basal body temp is strongly associated w/ reduced metabolic wear & slower cellular aging.

It takes swimming a mile in ice to achieve this temp otherwise. Chill out

Love my morning routine:

+ 1hr 30min strength, cardio, balance, flexibility
+ 20 min 200F sauna
+ 10 min RED/NIR light
+ 42 min IHHT

My blood pressure afterwords.

@sergeynazarovx This food drives sharp glucose and insulin spikes followed by an energy crash. The fat sugar combo makes it easy to overeat, creating oxidative stress and endothelial dysfunction that impair metabolic and cardiovascular health.

@ChristopheChong It's true that when you're starting strong, the bounce back is faster however the dip is also so much more painful. Hope you recover quickly today.

If you're feeling low on energy, try this routine:

noon - last caffeine
6 pm - final meal
9 pm - screens off
9-10: calm yourself, 10 min breath work (4:6)
10 pm - bedtime
6 am - exercise

Do daily.
Be consistent.
Give it 5 days.
Adjust times as needed.

@growing_daniel like inception, I’ll be there

Today is my bday.

If, at some point, I end up dying, you’re all invited to my funeral.

I’ll rent out a venue so that you can come and tell me that you told me so. Don’t hold back. Make the most of it.

Until then, it’s a pleasure to do life with you all. 💙🫡