Here's the harsh but beautiful truth of being a coach and business owner. Out of necessity, and also likely out of preference, you will have very high standards for yourself and how you spend your time. Unfortunately, the very large majority of people are careless with their time, and they assume that you are the same. This means that they will spend your time as unproductively as they spend theirs, and see zero issue with it. You, however, have lofty goals, and you know that they will take a tremendous amount of time. So, what happens if you continually spend your time with people that don't allow you to build yourself up? You gradually build more and more resentment for these time wasters. But guess what? It's not on them to not waste your time. You can't set unusually high standards for everyone that you encounter and just expect them to rise to the occasion or not be offended. Instead, you have to make the hard but necessary choice to spend less time with those people. This may seem rude, but in reality, this is practicing kindness to all parties involved. -To yourself -To the time wasters that you now will not build resentment for and ruin the mental peace of -To those you provide for -To those that you can serve best Because here's the thing: If you don't continually level up, then those that you serve will also reach a stagnation point. Growth requires discomfort. This is a truth you must lean into as someone who seeks to grow as a person and help others grow as well. Your most valuable friends are also your busiest friends. They're the ones that "get it." They won't get offended when you don't immediately text back. They won't get offended when you can't say yes to every plan. And their phones also stay on Do Not Disturb mode when they are working. And to be clear, those that are not hyper work-oriented or self-development obsessed are not less moral than you. They are just choosing a path that comes with different pros and cons. Will they have less of a large positive impact on the world? Yes, likely. But as long as the impact, of whatever size, is positive, that is okay. Not everyone is made to put themselves through extreme discomfort for an extremely large impact.

Most of you are already taking magnesium. But you may be taking the wrong form for sleep and cognitive function. Here's what you need to know: Magnesium L-Threonate - Only form of magnesium that effectively crosses the blood-brain barrier - Increases brain magnesium levels by ~15% (other forms barely touch the brain) - Enhances synaptic plasticity - literally makes your brain better at learning - Improves working memory and attention span - Dose: 1,500-2,000mg (144mg elemental magnesium) before bed Next, we can pair with.... Apigenin - Flavonoid found in chamomile, parsley, celery - Acts as a mild GABA-A receptor modulator (similar mechanism to benzos, but way gentler) - Reduces anxiety without sedation - Inhibits CD38, an enzyme that depletes NAD+ (better cellular energy the next day) - Dose: 50mg before bed And then blend with.... Glycine - Simplest amino acid, but powerful for sleep - Lowers core body temperature by improving blood flow to extremities (you need to drop temp to fall asleep) - Increases serotonin in the brain without affecting dopamine - Improves sleep quality metrics - more time in REM and deep sleep - Acts as an inhibitory neurotransmitter in the brainstem and spinal cord - Dose: 3-5g before bed (tastes sweet, can mix in water), but personally I take pills. The Synergy When you stack all three: - Mag L-Threonate handles the brain magnesium levels and synaptic function - Apigenin calms the nervous system through GABA modulation - Glycine drops body temp and increases inhibitory signaling You're hitting sleep from three different mechanisms simultaneously. This isn't just "I feel more tired" - you're actually improving sleep architecture and waking up with better cognitive function. Sample Protocol: - 2,000mg Mag L-Threonate - 50mg Apigenin - 3-5g Glycine - All taken 30-90 min before bed - I've been running this as my base sleep stack for 18 months. Subjectively, I fall asleep faster, wake up less groggy, and am noticeably sharper in the morning. And then according to devices: consistent improvements in REM and deep sleep percentages.