Everyone's got an opinion on what's working right now. Cold plunges. Mouth taping. Red light therapy. Saunas. Naps. Let's cut through it. Here's what the research actually says. 👇 🍷 Alcohol Before Bed ❌ Don't do it. It feels like it helps you wind down. It doesn't. Research across 27 studies confirms that even low doses of alcohol delay REM sleep onset and reduce how much REM you get all night. Less REM means worse memory, worse mood, and a foggy brain the next day, even if you slept 8 hours. The "nightcap" is a trade. Make sure you know what you're trading. 🚶 Walking After Meals ✅ Do it. Immediately. A study published in Scientific Reports found that a 10-minute walk right after eating produced significantly lower blood sugar spikes compared to sitting. After dinner is especially powerful since that's your biggest meal and your insulin response is at its weakest late in the day. You don't need to jog. A casual stroll works. 🪑 Sitting All Day ❌ One of the most underrated health risks out there. Mayo Clinic reviewed data from over 1 million people and found that sitting more than 8 hours a day with no physical activity carries a mortality risk similar to obesity and smoking. And here's the one that stings: exercise doesn't fully cancel it out. Breaking up your sitting every 30 minutes matters on its own. Stand. Walk. Move throughout the day, not just at the gym. 😴 Napping ✅ Yes, but keep it short. Research shows 10 to 20 minutes is the sweet spot. It boosts alertness, lowers cortisol, and sharpens focus without making you groggy or wrecking your nighttime sleep. The ideal window is 1pm to 3pm when your body has a natural energy dip anyway. Go longer than 30 minutes or nap after 3pm and you're working against yourself. 🧊 Cold Plunge ✅ Legit. But the timing matters. Research cited by UF Health and Huberman Lab shows cold water immersion triggers a significant spike in norepinephrine and dopamine, chemicals tied to focus, mood, and motivation. Huberman's recommendation: around 11 minutes of cold exposure per week, split across 2 to 4 sessions. Morning is the best window.

🧑‍🍳Want a cookie that won’t spike your glucose? It’s got a subtle nutty/almond flavor and is really satiating. Only needs to bake for 9 mins and the ingredients are minimal! 🧑‍🍳Ingredients: - 2 cups of Almond flour - 1 tsp almond extract - 2 eggs - 1/4 cup of butter - 2 tablespoons of 0 calorie sweetener - 1 tsp sea salt 🧑‍🍳I cut this in half as I only wanted a few cookies to try out. 🧑‍🍳Directions: - mix dry ingredients together - Mix in butter - Mix in egg - Mix in extract - Bake on 350 for 7-9 minutes. - Sprinkle a little sea salt on at the end I baked for 9 mins and some bigger cookies were still moist but smaller were a bit dry. Next time I will definitely try 7 or 8 minutes. These were super yummy and kept me in ketosis!! Try them out and let me know what you think :)

This week I’m going keto! For those of you that don’t know, keto (short for ketogenic diet) is a low-carb, high-fat eating approach that shifts your body into ketosis (burning fat for fuel instead of carbs). Proposed benefits include weight loss, stable energy, better blood sugar control, reduced inflammation, and potential longevity perks like improved mitochondrial function, autophagy support, and metabolic health that may help with aging-related issues. I just finished “Fasting Cancer” which argues fasting mimicking diets like keto could play a role in righting cancer!!! Some popular keto meals to get ideas from: • Grilled salmon or fatty fish with buttery veggies • Eggs (scrambled, fried, or omelets) with bacon or avocado • Ground beef stir-fry with broccoli or zucchini • Chicken thighs roasted with olive oil and herbs Today I made salmon and mini Brussels sprouts, soaked in and sautéed in butter, herbs, and other seasoning. I also had eggs and ground beef and chicken. I am utilizing spoonfuls of almond butter whenever I have a craving for a snack. lol Excited to see how this feels over the next few days. More interested in mental clarity than anything else. Have you tried keto before @Lauren Baetz @Mick Lolekonda @Lidia Axe @Acg Fit @Adam Aberle @Brandon Richardson @Calvin Peterson @Jennifer Smith @Joe Bigelli @Terall Weideman @Tiffany Gresham ??

Since its valentines day I think its the perfect time to talk about the heart, blood, and the sugary treats we are about to indulge in... The flatter your blood glucose curve, the slower you age...this is one of the most powerful, controllable levers for longevity, as supported by research showing that glucose variability (especially after meals) predicts higher risks of cardiovascular disease, mortality, oxidative stress, inflammation, and accelerated aging more than average levels like HbA1c alone. Studies link higher glycemic variability to increased all-cause mortality, functional decline, and even longevity markers in centenarians, where stable, lower glucose fluctuations correlate with better outcomes (e.g., https://pmc.ncbi.nlm.nih.gov/articles/PMC10442283/; https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.955101/full As some who is obsessed with education on anti-aging, here's the evidence-based toolkit to flatten your curve and shift your body into repair mode (less mTOR/growth, more AMPK/autophagy): - Eat in the right order (fiber/veggies first, then protein/fats, carbs last). This creates a "mesh" in the stomach, slashing post-meal spikes and insulin levels without changing what you eat; multiple studies confirm veggies/protein preloading dramatically blunts glucose response (e.g., https://www.uclahealth.org/news/article/eating-certain-order-helps-control-blood-glucose). - Add vinegar (e.g., 1-2 tbsp apple cider vinegar in water before/ with carb-heavy meals). Acetic acid slows carb absorption and reduces spikes significantly; reviews show benefits with as little as 15mL daily (e.g., https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8243436/).

A refreshing, no-cook snack that's high in protein (~25-30g per serving), rich in healthy fats from walnuts, low in carbs (mostly from antioxidant-packed berries), and designed to support brain function, reduce inflammation, and promote longevity. Ingredients (serves 1): - 1 cup plain unsweetened Greek yogurt (full-fat or 2% for better satiety and nutrient absorption; choose one with at least 20g protein per cup) - ½ cup mixed wild blueberries and blackberries (fresh or frozen/thawed. Prioritize wild varieties for higher antioxidant content and brain benefits) - 2 tbsp chopped walnuts (raw or lightly toasted for crunch and extra omega-3s) - 1-2 tsp raw honey (drizzled for natural sweetness – use sparingly to keep it low-glycemic) - Optional: A sprinkle of cinnamon or a few fresh mint leaves for extra flavor and blood sugar support Instructions: 1. In a glass jar, bowl, or parfait glass, add half the Greek yogurt as the base layer. 2. Top with half the mixed wild blueberries and blackberries, then sprinkle half the chopped walnuts. 3. Repeat the layers: remaining yogurt, berries, and walnuts on top. 4. Finish with a light drizzle of raw honey over the top for that perfect subtle sweetness. 5. Let it sit for 2-5 minutes to let the flavors meld (optional), or dig in right away for maximum freshness. This quick snack is creamy, tart-sweet, crunchy, and incredibly nutrient-dense. It's perfect for mid-morning, post-workout, or an afternoon pick-me-up without derailing lower-carb goals.