New guide on the Longevity Protocol Guides section is live! Check it out here: https://www.skool.com/hololife-academy/classroom/eda1314d?md=0d11adff0c2446f2822454630524d5e6

🚨 New Classroom Drop: Cellular Secrets to Lasting Energy We just unlocked the full Mitochondrial Health Masterclass in the Classroom! Dr. Olli and Teemu Arina break down exactly how to charge your cellular batteries—covering the top 10 supplements (like NAD+ and CoQ10), red light therapy protocols, and the best biohacks for recovery. 👉 Start watching here: https://www.skool.com/hololife-academy/classroom/8898232f?md=32c8bf38bd4941f19a3d4bc6f7a358be

The study titled *“Association of dietary fiber intake with all-cause and cardiovascular mortality in U.S. adults with metabolic syndrome”* (PMCID PMC12460082) examined 10,962 U.S. adults diagnosed with metabolic syndrome from the NHANES 1999–2018 dataset, with a median follow-up of about 102 months. Researchers found that higher dietary fiber intake correlated with lower risks of all-cause and cardiovascular mortality: every additional 5 g of fiber below ~21.7 g/day was linked to a 7% reduction in all-cause mortality (HR = 0.93, 95% CI: 0.91–0.96, p < 0.0001), and those in the highest fiber-intake tertile had a 20% lower all-cause mortality and 39% lower cardiovascular mortality compared with the lowest tertile. Importantly, the protective effect appeared to plateau around ~22 g/day of fiber. The authors conclude that for adults with metabolic syndrome, reaching moderate fiber intake may confer significant survival benefits, particularly in reducing cardiovascular risk. https://pmc.ncbi.nlm.nih.gov/articles/PMC12460082/

This challenge runs for 14 days (but you can continue beyond!). You’ll practice eating within a defined daily window to improve energy, focus, and metabolic flexibility. Use the video as guidance. Join the challenge also on the Holohabits app (www.holohabits.com) ✅ Goals - Improve blood sugar regulation and insulin sensitivity - Support fat metabolism and energy stability - Enhance cellular renewal through autophagy - Develop consistency and body awareness around hunger signals 🔍 Session Structure (Each Fasting Day) - Choose your eating window (standard options: 16:8, 14:10, or 12:12) - Consume nutrient-dense meals during your eating window - Stay hydrated with water, electrolytes, or mineral-rich drinks during fasting hours - Journal / Notes ⚠️ Safety Guidelines - Avoid prolonged fasting if pregnant, underweight, or with a history of eating disorders - Break your fast gently with balanced meals (protein, fiber, healthy fats) - Listen to your body — if energy drops severely, shorten the fasting window - Do not combine extended fasting with heavy training at first 📈 Progress Markers Track these over the 14 days to notice changes: - Eating window start and end times - Energy levels and focus during fasting - Hunger patterns and meal satisfaction - Changes in sleep, digestion, and mood After each fasting day, post in this challenge thread: “Today was Session X. My eating window was –. I felt ___ during fasting and ___ after my first meal. My goal for next session is ___.” Let’s do this!

With Level 5, you will unlock access to extended Masterclass Vault with 7+3 extra webinars and masterclasses. The race to level 5 is tight, who is the first one to achieve it? :)