25 things I did in 2025 that I’m taking into 2026 for my health. In no specific order. 1. Longevity designed exercise protocols 2. Sauna 4-7x per week 3. Prioritizing time for cuddles and connection with my husband. 4. Focusing intentionally on stress reduction. 5. Longevity

Recorded a pod with @ChrisMasterjohn yesterday. Two things that im still thinking about… stay tuned for the full 2.5 hour convo soon. - sauna reducing core body temp over time (a new benefit of sauna that I hadn’t considered) - Cycling essentially all supplements every 12

EXW vs. FOB vs. DDP shouldn’t slow a shipment down. Download the Incoterms 2020 cheat sheet and get clarity in 2 minutes. → Click for free download

Travel is awful for heart health and overall health but here’s some info specifically on my heart health changes with travel. Before my international speaking over the last 6 months or so my Oura cardiovascular health was -11.5 When I wrapped up my travel 2 weeks ago it was

Saturday night date night. 🤍 Dinner at 3 pm Sauna at 6 Bed by 8 My love language.

Once a month my husband and I have a “Marriage Optimization Meeting” if you’re married or in a serious relationship are you having meetings about it? Here’s our agenda: - Open in prayer - Compliments to each other - What’s going well (high level) - Optimization section -

Top 1% female grip strength. 106lbs this week up from 104. Grip strength is one of the strongest predictors of longevity we have. It reflects: • Overall muscle mass • Nervous system health • Bone density • Metabolic health • Resilience with aging As we age, loss of grip

Woke up a little too early today (3am) and observations on 6.5 hours of sleep instead of 7.5-8 hours. (Efficiency was still pretty good though) and I still had: - More cravings - Less motivation to workout (I still did but shorter than I would have) - Less mental clarity -

Today on my podcast I am speaking with @sarahehillphd on all things PMS, PMDD and "The Period Brain"

Hyperbaric is the most powerful (and longest lasting) parasympathetic activation I’ve found.

Quarterly Testing starting this AM!

https://t.co/WDkbP3LnC2

The bigger picture Bloating isn’t just about what you ate. It’s feedback from: • Hormones • Nervous system • Gut health • Bile flow • Thyroid function • Lymphatic drainage When you address root causes, bloating goes from daily → rare. I break this down in detail in my

5️⃣ Move, breathe, and stimulate motility These are some of the most effective (and free) anti-bloating tools: • Walking 10–30 min after meals • Diaphragmatic breathing (vagus nerve activation) • ILU abdominal massage • Gentle yoga twists I walk after meals and start every

4️⃣ Use nutrients that reduce bloating Certain nutrients directly support digestion and fluid balance: • Magnesium citrate (motility) • Magnesium glycinate (relaxation + stress) • Electrolytes (prevent fluid retention) • Potassium-rich foods (avocado, leafy greens) • Ginger

3️⃣ Look beyond the gut Bloating isn’t always a digestion issue. Also assess: • Stress & cortisol (slows digestion) • Thyroid function (low thyroid = slow motility) • Bile flow (needed for fat digestion) • Pelvic floor function • Lymphatic drainage (fluid retention) What I

2️⃣ Start testing instead of guessing Data beats guesswork—every time. If bloating is recurring, consider working with a provider to test: • Comprehensive stool testing (microbiome, inflammation, leaky gut markers) • SIBO breath testing (hydrogen or methane) • Food

1️⃣ Heal and support your gut If your gut is off, bloating becomes chronic—not occasional. Common drivers: • Gut dysbiosis (gas-producing bacteria) • SIBO (small intestinal overgrowth) • Food sensitivities (gluten, dairy, high-FODMAP foods) • Low digestive enzymes or

5 ways to prevent bloating (even during your period) Bloating is one of the most common complaints I hear from women. Up to 75% of women experience bloating in the days leading up to their period. This isn’t random. Hormonal shifts in the late luteal phase and during

Monday reminder: optimizing female longevity is not biohacking. It’s correcting a research gap.

We get one!!