Sympathetic dominance is a state where the sympathetic nervous system (your "fight-or-flight" response) is chronically overactive. Instead of turning on briefly for emergencies, your body remains stuck on high alert, leading to prolonged physical and mental stress without the counterbalance of restorative "rest-and-digest" functions. Here are 5 signs your nervous system may be stuck in sympathetic dominance 1. Hypervigilance A persistent state of heightened alertness and difficulty fully relaxing. 2. Sleep Dysregulation Disrupted sleep patterns, difficulty staying asleep, or waking without feeling restored. 3. Elevated Cortisol Activity Chronic stress-response activation that may contribute to fatigue, irritability, and impaired recovery. 4. Reduced Heart Rate Variability (HRV) Lower autonomic adaptability and reduced resilience to physical and psychological stress. 5. Parasympathetic Suppression Difficulty transitioning into a restorative “rest and digest” state necessary for recovery and regulation. Over time, prolonged physiological stress can reduce the body’s ability to properly shift into a parasympathetic (“rest and digest”) state. This becomes increasingly important after 40, when recovery and stress resilience often change. Who can relate to this? – Brian

Here are 5 things that vitamin D defiencies can be attributed to: 1. Mood and fatigue. Vitamin D is crucial for serotonin that regulates mood, sleep and appetite. Low vitamin D has been directly associated with depression. 2. Insulin and metabolic function. Vitamin D is needed for the production of insulin. Low levels contribute to not enough insulin secretion which causes the cells to not respond., worsening insulin resistance. 3. Thyroid function. Vitamin D deficiency is associated with decreased sensitivity to thyroid hormones by more than 50%. 4. Cortisol and adrenal function. When vitamin D levels are adequate, cortisol demands decrease, giving your adrenal glands an opportunity to shift resources back to producing sex hormones instead of being stuck in "fight or flight" mode. 5. Sex hormones. During perimenopause, when your ovaries are already producing less estrogen and progesterone, vitamin D deficiency compounds the problem. Lower levels of SHBG (sex hormone binding gobulin) and estradiol have been associated. Vitamin D is a crucial steroid hormone that can be synthesised through UV exposure of the skin. Only 10% of vitamin D comes from dietary sources, while the remaining 90% is made by your body through sunlight exposure. Production of vitamin D decreases by 13% every decade due to decreasing collagen in the skin, reducing the ability to synthesise it.

Here are 5 things that happen during perimenopause when sex hormones are imbalanced: 1. Slower metabolism. Your body reduces energy expenditure to conserve resources. 2. Increased hunger signaling. Your body increases appetite to encourage food intake. 3. Enhance fat storage. Your body prioritizes storing any excess energy as fat rather than using it. 4. Decreased satiety signaling. You don't feel full as easily. 5. Preferential muscle loss over fat loss. When in caloric deficit, your body breaks down muscle for energy while protecting fat stores. When most people think about sex hormones, reproduction is usually what comes to mind for most people. Fertility, menstruation, libido, pregnancy. As important as those functions are, they’re only a fraction of what these hormones actually do. Estrogen, progesterone, and testosterone are profoundly metabolic hormones. They regulate fat storage and distribution, influence insulin sensitivity, affect thyroid function, and affect brain function among a host of other things. However when your body is in a state of hormonal chaos, it interprets this as a threat. From an evolutionary perspective, hormonal decline signals aging and reduced resources. It’s at this point your body’s imperative is to conserve resources.

A lot of people hear the word “longevity” and think it means light workouts, taking it easy or just “staying active." That’s not how I see it. For me longevity training means staying capable, maintaining and improving strength and mobility, and staying consistent. It doesn't mean every workout is supposed to be maximum intensity, it just means that I begin my workout with the end goal in mind: -is it helping me become more capable? -is it moving me towards the independence I want to create? -is it making me a better person for the people I love the most? It’s not about trying to train like I'm 25. It’s about training in a way that enhances my quality of life for years to come. That’s the approach I believe in. Train for the life you want to keep living. -Brian