Thank you to everyone who joined me for Thrive Thursday today, in person at Life Time Folsom and on Zoom. If you missed it, the replay is here: https://youtu.be/iZik55NLjKo We covered a lot, and here’s what you’ll learn: - How much water you really need in a day, and what the National Academies numbers actually mean - Why we add about 16 oz per hour of exercise, and what the science says about it - Water vs. minerals: when plain water is enough, and when electrolytes help - Can you drink too much water? - How to check your hydration: urine color, urine specific gravity, and the InBody ECW ratio - The history of sports drinks, from the University of Florida in 1966 to Gatorade today - What’s actually in the bottle: Gatorade, Gatorade Zero, and vitaminwater next to LTH Hydrate - Do carbs help you hydrate, and is more sodium better? Hydrate is the November Product of the Month. If you’d like to try it, order through my link and you’ll earn 20% back in LT Shop points: https://shop.lifetime.life/trainer/link/referral/trainerId/292943/ It’s a good fit if you sweat a lot, train for longer than an hour, work out in the heat, or just drink more when your water has flavor. If you mostly sit and eat a lot of processed food, you may not need extra sodium, so check with your doctor if you’re unsure. Your turn: Take a look at your urine color this week and tell me where you land on the 1 to 8 chart. Aim for the pale end (1 to 3). If you’re at a 5 or darker, that’s your cue to drink more. See you next Thursday at 4PM Pacific! Coach Brien General hydration information. Individual results vary. Not medical advice.

You drink water. But are you hydrated? That is the question we are tackling tomorrow. November's Product of the Month is LTH Hydrate, and this call is all about hydration. Here is what we will cover: • Where electrolyte drinks came from. It started at the University of Florida in 1965 with a football team and a very hot practice field. • What the science really says about "8 glasses a day." (Spoiler: it is not one size fits all.) • Why even a 3% drop in body water can make workouts feel harder • Why more of us need extra minerals, especially if you sweat, sauna, or eat low carb • How to test your hydration instead of guessing • How Hydrate compares to LMNT, Liquid I.V., Nuun, Re-Lyte, Gatorade and even plain pink salt. Real labels. Real prices per serving. • How to earn 20% back in LT Shop points this month when you are linked to me If you join me in person, you can taste the flavors too. 🍋 In person: Education Center, Life Time Folsom Online: Zoom https://us02web.zoom.us/j/5212548446?pwd=OHk3TFZKa1JydE1abm80QVA1K0hZdz09 It is free. Bring a friend who always feels thirsty, crampy, or tired after a workout. Can't make it live? The replay will be right here in the community. See you tomorrow at 4PM! 💪

I have been anxious for a while now. I wake up with it. I went to church with it this morning. I left feeling a little better — but it is still there. Life is genuinely good right now. I love my job. I got a promotion. October was my best month ever at Lifetime. None of that has made the anxiety go away. And I think that is actually the point. The circumstances do not fix it. Trust is what addresses it. That is what this week's word is about. When I sit with the word TRUST this week, two things come up clearly. The first is trusting my intuition. I have a pretty good inner compass. Most of the time I know what the right move is. But I can only hear it when things are quiet. And lately — I have not been giving myself quiet. Too much work. Too much screen. Too much noise. My intuition does not shout. It whispers. And I have been drowning it out. This week I made a decision: I need more nature. I am inside most of the day and most of the night, and I miss it. Trail walks. Sun on my skin. That feeling of being connected to something larger than a schedule. It is November 1 and still beautiful here in California — I am getting outside this week, not as a luxury but as a necessity. Because my quiet mind happens outside. And I cannot trust what I cannot hear. The second is trusting something greater than myself. I believe there is far more to life than what we can see right now. That is debatable — I know that. But for me, it is not a debate. It is a knowing. My faith is my anchor, and it has held through challenging relationships, work issues, injuries, and every season of uncertainty I have faced. The message at church this morning was built around Proverbs 3:5–6 — one I have leaned on for decades. The heart of it is this: lean not on your own understanding. That is a different ask than trust until you understand. It is trust instead of understanding. Trust before the path is clear. That landing hit me hard today. For you it might look different — a mentor, a practice, a deep knowing that you have been through hard things before and found your way through. Whatever it is: there is more to this life than what is visible right now. Lean into that.

If you missed tonight’s Thrive Thursday or want to rewatch, the recording is up on YouTube now 👇 📺 https://youtu.be/0hjcpzUlwbI See th powerpoint attached. In Week 4 we brought the whole 30 Day Strong Challenge together — your supplement protocol based on YOUR labs, how to survive the holiday season without losing your progress, and what comes next. The 4-week journey we just completed: 📌 Week 1 — Anti-Inflammatory Nutrition (Big 7, blood sugar, plate model)- See th healthy way of eating PDF attached. 📌 Week 2 — Supplements that actually matter (Core Four + beyond) 📌 Week 3 — Lab testing & metabolics 📌 Week 4 — Putting it ALL together 30 days was just the foundation. The real transformation happens in the next 90. 💪 Thrive Thursday continues every week — free, in-person + Zoom. You’re always welcome, and always bring a friend. Want to go deeper with a 1-on-1 consultation? Text me: 650-514-6679

We've spent 3 weeks building the pieces. Tomorrow we put the whole picture together. 📅 Thrive Thursday — Week 4: Put It All Together Thursday, October 30 | 4:00 PM Pacific 💻 Zoom: https://us02web.zoom.us/j/5212548446?pwd=OHk3TFZKa1JydE1abm80QVA1K0hZdz09 🏠 In-person: Life Time Folsom Continuing Education Room Sleep. Nutrition. Movement. Mindset. When they stack together — that's when results actually stick. First time joining? This is a great standalone session. Bring someone who needs to hear this. See you there! 👊