I first wrote about this word back in 2023. And here I am again — because I need it more than ever right now. That tells you something about surrender. It is not a one-time thing. It is a practice. And some seasons demand it more than others. This has been one of the fullest weeks of my life. New systems to build at Life Time for our growing nutrition and metabolics department. A new leadership role. Collaborative work with a colleague in telehealth. Multiple talks on Thursday. An event. Bouncing from one thing to the next — heart rate elevated, anxiety rising, a constant sense of urgency that never quite settled. I got home late. Ate late. Slept terribly. Started all over the next day. Worked Saturday. And here I am right now — still working — writing this. The grind is real. The hustle is real. I have always been this way. And I know — from deep experience — that the work I put in now creates ease later. Systems reduce questions. Structure creates flow. I believe in the grind. But here is what I also know: When I am left entirely on my own — I overwork. I undersleep. I under-hydrate. I might even get cramps because I am not taking care of myself. The very things I teach every day are the first things to go when I am running at full speed. That is not a productivity problem. That is a surrender problem. I first introduced this concept to a client back in 1998. They came to me seeking guidance. They paid for my services. And yet — week after week — they resisted every recommendation. Resisted every change. It was clear they were not ready to surrender and commit to the process. I remember they gifted me a hat with the words "Just Surrender" written on it. They laughed. It did not change their behavior. But the concept stuck with me. And over the years I have come to understand that surrender is not weakness. It is not giving up. It is not passivity. Surrender is the act of releasing resistance — and allowing something better to come in. Here is where it gets personal for me this week:

I'll be honest with you. Amino Acids have never been at the top of my recommendation list over the years. That's changing. Here's why. The more I dig into the research — and see what's happening with my clients over 45, vegetarians, picky eaters, those with digestive issues, my GLP-1 clients, and anyone trying to lose fat without losing muscle — the more I realize amino acids deserve a spot as a core daily supplement. Not an afterthought. Let me break down what I wish I had been saying all along: 🔬 Why this matters more than most people think: Your body breaks down 250–300 grams of protein every single day. That's the equivalent of 6 chicken breasts — just to maintain what you already have. When you're stressed, under-eating, aging, or on a GLP-1, that breakdown accelerates. And here's the thing most people miss: you cannot store protein like you can store fat or carbs. You have to consistently replenish it — every single day. If you're not hitting close to 1 gram of protein per pound of ideal body weight (most people aren't), your body starts breaking down muscle to meet its own needs. ⚠️ Who I'm now recommending this to almost universally: 🔹 Anyone over 45 — protein breakdown accelerates with age, and your ability to USE the protein you eat decreases (called anabolic resistance). You need more, not less. 🔹 GLP-1 users — eating less means fewer amino acids coming in. Without them, the weight you lose includes muscle. Rally helps protect what you've built. 🔹 Anyone in a calorie deficit — same issue. Give your body a reason to hold onto muscle. 🔹 Anyone with gut issues — amino acids are already broken down, so they absorb even when your digestion is struggling. No HCl or digestive enzymes required. 🔹 Anyone recovering from injury or illness — your tissue repair demands spike dramatically when you're healing. ✅ Why LTH Rally (Lifetime Amino Acids) specifically: The formula checks every box I look for: - 3 grams of leucine — the key trigger for muscle protein synthesis - 2:1:1 BCAA ratio (leucine:isoleucine:valine) — the most researched ratio - No artificial sweeteners, colors, or fillers — naturally flavored - Only 10 calories per scoop - Fast-absorbing — works even when digestion is compromised

Freedom opened the door → Possibility is what's on the other side. Last week we talked about Freedom — and how structure is what actually creates it. This week, we go one step further. Possibility. Not wishful thinking. Not blind optimism. The quiet, grounded belief that change is still available to you — at any age, at any stage. It's not a feeling. It's a decision. Here's what I see and hear alot: Adults who have been told — directly or indirectly — that their best days are behind them. Slower metabolism. Achy joints. Low energy. "Just part of getting older." That story is one of the most damaging things I encounter as a coach. Because when you stop believing something is possible — you stop trying. And when you stop trying, the story becomes true. Here's your challenge this week: Think of one health goal you've quietly given up on. Maybe it's losing those last 20 lbs. Maybe it's waking up without pain. Maybe it's just having enough energy to enjoy your evenings again. Write it down. Then ask yourself: What if this is still possible? You don't need to believe everything is possible. You just need to believe this one thing might be. That's enough to start. Good → Better → Best Good: Ask yourself one honest question today — "What's one thing I could do differently?" Better: Write down that goal you gave up on and revisit it with fresh eyes this week. Best: Get data. A lab test, a glucose reading, a real conversation with a coach. Clarity is what turns possibility into a plan. If this word landed for you — that feeling is exactly where the Metabolic Edge System starts. It's a 12-week program built for adults who are ready to stop guessing and start seeing real results. No extreme diets. No hours in the gym. Just a clear, guided path — with coaching built in. Drop a comment below or DM me directly. I'm happy to walk you through whether it's the right fit for you. → metabolicedgesystem.com

Love is more than a feeling. It’s a commitment to connection, compassion, and care — for others and for yourself. And honestly… the world could use more of it right now. Turn on the news and it feels like everything is designed to divide us. Politics. Beliefs. Opinions. Fear. Anger. Families stop talking. Friends drift apart. People live in constant stress and frustration. But here’s the truth… That anger doesn’t help your health. It doesn’t help your sleep. It doesn’t improve your energy or your life. Love, connection, and contribution do. We were built for connection. That’s why Love, Connection & Contribution is Primal Need #5 in my 7 Daily Primal Needs model. When we connect with people who lift us up, speak kindly to ourselves, and contribute to others… our health, mindset, and energy all improve. Love Challenge Good: Connect with yourself or someone else today in a way that fills you up. Better: Be intentional today about meeting your Love, Connection & Contribution needs. Best: Reach out to someone who lifts you up, speak to yourself as you would a close friend, and do something positive for another person. Small acts of love create big change. If you’re ready to improve your health, energy, and lifestyle… That’s exactly what we focus on inside the Metabolic Edge System (MES). Support. Accountability. Community. Message me MES and I’ll send you the details for the next group. Let’s simplify this together. Brien If you’d like, I can also create a much stronger viral-style LOVE graphic (the kind that typically gets 3–5× more engagement) that still fits your brand.

Two years ago the word of the week was sleep. It’s one of the most important variables in your health. And for many, it’s the most neglected. Here’s the truth: Sleep is more important than exercise. Sleep is more important than nutrition for fat loss. Sleep is more important than willpower. Without sleep: - Blood sugar rises - Cravings increase - Cortisol stays elevated - Recovery slows - Hormones dysregulate - Fat loss stalls - Mood declines - Performance drops You cannot out-train poor sleep. You cannot out-supplement poor sleep. And I’ll be honest. This has always been one of my biggest struggles. I strive to grow. To produce. To build. To be effective. And mentally, sleep can feel like it gets in the way. But that belief is wrong. A Quick Story: Tuesdays with Morrie If you haven’t read it, Tuesdays with Morrie is about a former student reconnecting with his dying college professor, Morrie Schwartz. Morrie was slowly losing his body to ALS. He once said something like: “If you’re in bed, you’re dead.” What he meant was — don’t waste your life lying around. Engage. Live fully. I appreciate the spirit of that message. But applied to sleep? It’s terrible advice. For health, recovery, hormone balance, fat loss, longevity, and performance — sleep is not laziness. Sleep is repair. Sleep is when: - Growth hormone is released - Muscles recover - The brain detoxifies - Emotions regulate - The nervous system resets You don’t build strength in the gym. You build it in your sleep. In Today’s World Technology moves fast. The world moves fast. Stress is constant. If we want to adapt and age with strength — not decline faster — sleep is non-negotiable. We are all aging. But we can slow unnecessary decline. And it starts at night. 🛏 SLEEP Challenge Good: Set a consistent bedtime this week. Better: Wind down 30–60 minutes before bed (no screens, lower lights, breathe). Best: Treat sleep like an appointment you refuse to cancel.