From now on, whenever you train, make your own post here in the timeline. Posting here keeps the community alive, and it pushes you to show up consistently. Don't be afraid to ask questions, we are here to help and support each other. Keep it simple: - Photo/clip of your form - What you trained today - Win or struggle 👉 Goal: Post after every workout. Doesn’t need to be fancy, even a sweaty selfie or “today: squats + presses” counts.

Training, nutrition, sleep, recovery, mindset, injuries, supplements, aging well - whatever’s on your mind, this is the spot. If you’re wondering why you can’t break past a bench plateau, whether your protein intake is enough, how to fix that nagging shoulder, or even how to stay strong into your 50s and 60s, ask it. Big or small, simple or complicated, it’s fair game. The only “dumb” question is the one you keep to yourself. Odds are, if you’re thinking it, a dozen other guys are too 👉

This is your spot to ask anything, training, strength, hormones, VO₂max, recovery, nutrition, or dealing with aches. - Struggling with bench press progress? Drop your last 3 weeks of sets and reps. - Want to improve your VO₂max? Share your current interval workout. - Any nagging aches? Tell me what exercise it happens on. Drop your question below and give me some context: - your age - how many days you train per week - your main goal right now - your current numbers (lifts, run pace, etc.) I’ll reply with straight, practical advice, not generic tips.

Light & Darkness Melatonin is the hormone that signals your body to feel drowsy, but it also has other roles. Darkness allows melatonin to rise and tell your system it’s time for sleep. Exposure to bright light — especially at night — blocks melatonin, which makes it harder to feel tired and lowers sleep quality. In the evenings, dim household lights to cue your body it’s time to slow down. Use lamps lower to the ground rather than overhead, and if possible, swap bulbs for yellow or even deep orange/red — they’re much less stimulating. Limit screens at night, and if you use them, keep brightness as low as possible. Many devices now shift colors warmer at night, and apps like f.lux can help. For the bedroom, blackout curtains or an eye mask will maximize darkness. When you wake, aim to get outside for 10–15 minutes of daylight. Sunlight lowers melatonin and resets your circadian clock while also triggering cortisol release, helping you wake up and stay alert. Even cloudy days provide enough light, so you don’t need direct sun exposure. If real sunlight isn’t possible, bright SAD lamps can be a decent stand-in. Temperature Body temperature is central to sleep regulation. To drift off, your core needs to drop by about 1°C (2–3°F). Keep your room cool, ideally around 67°F (19.4°C), or use a cooling mattress topper. Exposing your hands or feet from under the blanket can also help your body cool faster. A warm bath or shower before bed is surprisingly effective: it raises core temperature briefly, but as you cool down afterwards, sleepiness sets in more easily. Food & Timing Meals impact sleep depending on appetite, rhythm, and preference. Experiment to see what works best. For most people, eating about two hours before bed doesn’t cause issues. Eating much closer can increase the risk of reflux and disrupt rest. If you do eat late, keep it smaller — but also don’t go to bed uncomfortably hungry. Minimize fluids near bedtime to reduce waking at night. Caffeine

Doesn’t matter if you’re just getting started, or years into training, share a quick photo (only if you’re comfortable) or/and share what your current workout routine looks like. This community is also about keeping each other accountable, trading ideas, and seeing the different ways we’re all attacking the same goal: getting stronger, healthier, and more resilient. Post your pic (if you want), drop your routine, and let’s give each other some feedback and encouragement💪🏼💪🏼