My question is based on the supplement classroom you provided: Great stuff and super helpful! I was just wondering, if I am taking a once a day multi (1,000iu D3, 120mcg K2 included) , do I still need to supplement with extra D3 and K2?

Alright — this is the movement I was teasing on Instagram. A lot of people think this is just an ab exercise, but it’s actually one of the best all-around core-strengthening, shoulder-stabilizing, and joint-protecting movements you can do as you age. Let me show you the barbell version first… (you demonstrate slowly & controlled) Notice how I keep the tension through the entire range — I’m not relaxing at the bottom — I’m maintaining that core brace and shoulder engagement. Now — I know not everyone has a barbell at home — so here’s how you can do the exact same movement with what you do have. You can use: – a wheel – a band – sliders – or even just a towel on a smooth floor (you show home version) The key is not the equipment — it’s the mechanics: Core tight, hips in control, shoulders active, and slow consistent breathing. This movement has kept my core and shoulders strong for decades — and I’m still doing it at almost 60 years old. Your goal is quality — not speed — and not reps. Move well. Build strength. Protect your body. Live Long. Live Strong.” Training notes: How often: 2–3x per week Focus: – time under tension – slow descent – controlled return – zero collapsing at extension -body stiff Common mistakes to avoid: – dropping too fast – letting shoulders sag – arching lower back – rushing reps -returning to start leading with your butt -Keep your court tight the whole time