• Start with “radical clarity” on what truly matters to you. Take time to define what fulfillment, success, and joy mean in your life. Identify your biggest goals and why they’re important – this clarity becomes your compass for how to spend your days.

• List the things you never seem to have time for… both big and small. Maybe it’s projects like organizing the closets or family photos, pursuing a passion or side-business, getting back into shape, or finally starting that project.

• Connect each task to a purpose. For each priority or goal, be clear on why it matters. For example, you might not love the act of meal-prepping lunches, but you do love the outcome of healthier meals and smoother evenings. When you know why a task is important (to your health, career, family, etc.), it’s easier to commit time to it.

  You’re designing your life around what matters most to you, not just reacting to whatever comes up.

• Design each school-day with intention. Map out your day before it starts... even down to hourly blocks if possible. We’re just not good enough to wing it consistently and expect great results. 

  As productivity expert Stephen Covey famously said, “The key is not to prioritize what’s on your schedule, but to schedule your priorities.” In other words, slot your highest-value activities into your calendar.

   If working out, writing a chapter of your book, or having an uninterrupted block for work projects is a priority, schedule it into the hours your kids are at school.

• Identify your MITs (Most Important Tasks) each morning. A great habit is to choose the top 2–3 tasks that will make your day feel successful if nothing else gets done. Write these down and tackle them early in the day.

• Batch and align tasks to the right times. Group similar tasks together and do them at the optimal times of day. For example, if you have high-energy or creative time in the morning, use that for deep work or exercise. Save low-energy tasks (like tidying up or answering non-urgent emails) for the later afternoon slump

• Be realistic and time-conscious. Don’t overload your day with a massive to-do list that ignores the realities of time… that just leads to frustration. Remember, we all have the same 24 hours; it’s how we use them that counts. 

When your kids are at school, think of it as your prime time to tackle the things that are hardest to do when they’re around. Plan these hours as if they’re gold… because they are! Here are some categories and examples of productive, fulfilling things you can do while the kids are in class:

• Invest in your health and energy: Get your workout in... go for a run, hit the gym, take a yoga or Pilates class, or do a workout video at home.

  Prioritize meal prep and nutrition: plan healthy dinners for the week, prep ingredients, or cook in batches. 

  Maybe even schedule that dentist appointment or physical therapy session you’ve been putting off. Taking care of your physical well-being will boost your energy and mood for the rest of the day.

• Do deep work or professional tasks: Use the quiet time to focus on work projects or passion projects without interruptions. This could mean building your business (developing a product, marketing, content creation), working on tasks for your job that require concentration, or even starting a side hustle from home. 

  It might be the perfect window to record a podcast episode or write that book or blog you’ve dreamed about while the house is silent. If you’re pursuing a career goal like earning a certification or applying for jobs, dedicate a block of time to that. Treat these school hours as your “deep focus” sessions to really move the needle on work that matters to you.

• Learn and grow: Take an online course or use the time to read personal development or business books, listen to inspiring podcasts, or practice a hobby (paint, play an instrument, write in a journal). These hours are a gift for personal growth… seize them to feed your mind and passion.

• Knock out home and life admin tasks: Get your household organized so that evenings can be more relaxed. For example, do the laundry and cleaning in the morning so you’re free to play with the kids later. Declutter a room or tackle that messy closet. 

  Run errands strategically: if grocery shopping with your children feels like a nightmare, do it solo while they’re at school (or order groceries online for delivery). Take the car for service, go to the bank, or handle appointments (haircuts, doctor visits) during this window. By handling errands and chores now, you won’t have them weighing on you during family time.

• Nurture your relationships and social life: 

  It’s healthy and energizing to connect with other adults when you have some free time. Plan a coffee date or lunch with a friend or your spouse once in a while during school hours.

  Join a local moms’ group meetup, or simply call a family member to catch up. Human connection and laughter can recharge you. Also, if you and your partner can swing it, the occasional daytime date while kids are in school... even just a walk or lunch together… can be a fun way to reconnect without needing a sitter.

• Take care of YOU (self-care time): 

  Yes, productivity includes self-care, because if you burn out, nothing else works well. So don’t feel guilty about using some school time for yourself. In fact, schedule it in. Maybe that means enjoying quiet “me time” to recharge: take a relaxing bath, sit in a park with a coffee, or simply revel in the silence at home to meditate or pray. It could be booking a massage, facial, or therapy session guilt-free, since you’re not missing family time to do it.

   

• Guard those school hours from distractions. It’s easy to lose precious minutes (which turn into hours) by checking texts, scrolling social media, or getting pulled into emails constantly throughout the day. 

• Identify your personal time-wasters… and nix them. 

  Take an honest look at where your time tends to “leak” away. Is it the rabbit hole of social media? Random online shopping? Unplanned chats with a neighbor or lengthy coffee breaks? We often don’t realize how these add up. 

• Use productivity tricks to stay focused. Many parents find techniques like time blocking helpful. Time blocking means scheduling a fixed block (say 9–10:30am) for a specific task or category of tasks…  and during that block, you only do that. 

• Accept that things won’t always go as planned. 

  We can craft the perfect schedule on paper…  and then life happens. Kids get sick, the school calls, the car battery dies, you hit an unexpected wall of fatigue, etc. 

  Productivity experts who are parents stress that you must expect interruptions as a normal part of life rather than an exception.

• Don’t overload yourself or chase perfection. 

  It’s tempting to use every kid-free minute to “get everything under the sun done” – and set unrealistically high expectations. 

  It’s far better to do a few important things well (and include some self-care) than to do 20 things and be too exhausted to enjoy the evening with your kids. So be realistic and kind to yourself when planning your week.

• Use habits and routines to stay consistent (but adapt when needed). Establishing regular routines can automate your productivity. For instance, if you always exercise right after school drop-off, soon it becomes second nature and requires less willpower. 

  Maybe 10–11am is always devoted to your top work project, or perhaps you do a 15-minute mindfulness meditation at the same time daily. Routines build momentum and reduce decision fatigue. 

  Celebrate what you did get done. 

• At the end of the day, acknowledge and appreciate the things you accomplished... both the personal (“kept the house running, paid the bills”) and professional. Too often we focus on what we didn’t do. 

  Change that habit! Even if your day went off the rails, maybe you managed to comfort a sick child or have an important conversation.. those count too. 

  By recognizing the value in all you do (paid and unpaid), you maintain a positive mindset. 

  Productivity isn’t just about checking boxes; it’s also about feeling fulfilled. If you ended the day with your kids safe, fed, and loved, and you moved the needle on one personal goal (no matter how small) – that’s a win. 

Maximizing your kid-free hours is ultimately about being intentional… with your time, your habits, and your choices. 

By planning ahead and aligning your daily actions to your biggest priorities, you create a life where your important work and your family time can both flourish. 

Instead of feeling like the school day “just flies by” in a blur of busy-ness, you’ll see tangible progress on your goals and still have energy in the tank when it’s time for pickup.

That’s the true reward here: you get to fully enjoy the afternoons and evenings with your children, being present instead of preoccupied.

So remember, a great plan is really about freedom, the freedom to spend your time on the things that light you up and the freedom to be the parent (and person) you want to be. 

With a little structure and a lot of consistency, you can turn your school-hour routine into a powerhouse of productivity and fulfillment. Plan your days around what matters most, execute those plans with focus (and a dash of flexibility), and watch how much awesome stuff you get done before the school day is even over. 

This is one huge deep dive into FOMO.

• Where FOMO actually comes from (spoiler: it’s not about the event, it’s about the emotion underneath it)

• How to reframe FOMO into JOMO (the Joy of Missing Out)

• Strategies to strengthen self-trust so you stop looking outward for validation

• Why comparison is the thief of joy, and how to stop doing it

• Good reframes and questions to ask yourself when FOMO hits

          Understand the Root of FOMO

  • Mel Robbins says FOMO often comes from self-doubt or feeling like we’re not doing enough.

    “You’re not missing out on anything when you’re living in alignment.”

  • FOMO is triggered when we think other people are having more fun, more success, or more freedom than we are, but it’s all perception-based.

  • Ask yourself: Am I craving the experience… or the feeling I think it will give me?

      Shift into JOMO – the Joy of Missing Out

  • Jay Shetty teaches that peace is found in presence, and JOMO is about intentionally choosing what you say yes and no to.

    “You don’t need to do everything. You need to do what matters most to you.”

  • When you choose one thing, you’re saying no to others, that’s not loss, that’s clarity.

  • Practice gratitude and groundedness in the choices you’ve made, don’t look sideways.

      Build Certainty Through Identity

  • Tony Robbins says that we suffer when our expectations don’t match our reality.

    “Trade your expectations for appreciation and your whole life changes.”

  • Instead of feeling left out, feel proud of the decisions you’ve made that align with your values.

  • Anchor into your identity: “I’m someone who values…” and let that lead your yeses and noes.

        Comparison Detox: Stop Scrolling, Start Living

  • Curate your inputs, if social media is triggering FOMO, take a pause or unfollow.

  • Mel Robbins: “You can’t compare your behind-the-scenes to someone else’s highlight reel.”

  • Reconnect with your own life’s magic. The more present you are, the less you’ll care what others are doing.

      When FOMO Hits, Try This…

  • Pause. Name it: “This is FOMO.”

  • Ask: What am I afraid of missing… and why does that matter to me?

  • Reframe: “If I’m not there, it’s because I’m meant to be here.”

        CHEERS to planning your days in a way that you don’t have a fear of missing things but this sense of joy and calm knowing that you’ve chosen to do the things that align with what matters to you most. 

What if disappearing for 30 days felt like a rocket ship toward the goals you’ve been thinking about… the habits you’ve wanted to build, the changes you’ve wanted to make.  In this episode, I’m showing you how to hit pause on your normal life, go all in on what actually moves the needle, and come out with results that would’ve taken years.. or never happened at all. This episode is about changing up your routine and getting quiet for a certain period of time so that you can be laser focused on doing things differently.  It will mean passing up things you normally do and even things you enjoy doing - for a short period of time. This Intentional imbalance is a growth strategy. Rather than tinkering away at something- you charge it, get great at it, get it into your consistent routine then emerge.  You don’t live in this cave forever and the amount of time that you hibernate depends on how big of the goal and how focused you can be.  You just need to hibernate long enough to get some major headway going in the direction that you want.  Here’s the truth, when you come out of this phase, you won’t be the same person you were when you went in. You’ll walk differently. Think differently. Speak with more certainty. Why? Because you’ve done something most people won’t do, you intentionally pressed pause on the noise, the distractions, the social expectations… and you chose to go all in. You tell yourself…  “For this short season, I’m putting blinders on. I’m not doing everything for everyone else. I’m focused. I’m building. I’m growing.” And here’s the beautiful part, it’s temporary. This isn’t about grinding forever. It’s about locking in for a short, intentional window… and using that window to create momentum that would’ve taken years otherwise, or maybe wouldn’t have happened at all. You didn’t try to squeeze this goal into the cracks of your chaotic schedule, you restructured your life around it. That’s why it sticks. It’s like being in a workout class and your legs are burning and your mind is screaming “I can’t do one more rep,” and then the instructor says… “You only have 10 left.” You find something extra. You push harder because the finish line is in sight. That’s the magic of this phase, you know it has an end. You know the sacrifice is short-term. And because of that, you stay consistent. You don’t flake. You show up. And on the other side? You’ve finished the reps. You’ve built the habit. You’ve launched the thing, or changed your body, or created a whole new standard for your life. And most importantly, you’ve built confidence. Not from hype. Not from external validation. But from evidence. Proof that you can be the kind of person who gets things done when it matters most. So if life’s felt stuck or uninspired lately… This is your sign to reset. Go inward. Go hard. Hibernate for a little while. Then come back and dominate... with momentum, with confidence, and with proof that you are exactly who you say you are and way more awesome!

How To Be Awesome At Not Letting Anyone Clip Your Wings—because sometimes, without even realizing it, we let the words and doubts of others make us dilute who we are.

In this episode, we’re talking about all the ways people (intentionally or not) try to clip your wings. 

They might question your big goals, list out all the reasons something might not work, or subtly discourage you in a way that makes you second-guess yourself. 

Sometimes it's huge dream-dampening conversations… and sometimes it's just tiny comments that plant seeds of doubt.

But here's the truth: if you're here to do something extraordinary, you will absolutely encounter people who try to limit you. It might be from people who love you the most, an enemy or strangers on the internet.

The best part about all of this… once you see it for what it is you just say… “Hey, don’t clip my wings.” 

And I have the BEST ever song to put on to remind yourself of this daily. 

• Clipping your wings = causing someone to play smaller than they’re meant to be.

• It could be someone doubting your vision, warning you about risk, or even asking, “What’s your backup plan?”

• 🎵 “Don’t let nobody clip your wings…” You were made to fly—don’t let someone else's fear ground you.

• Doubting your big dreams, suggesting a safer path.

• Mocking or downplaying your passion.

• Silently disengaging or showing no belief.

• Sometimes it’s strangers online, sometimes it’s people who love you.

• 🎵 “If you got a fire, don’t lose it. If you got a do-or-die dream, do it.”

• 💬 Steven Bartlett: “People will project their own insecurities on you when they’re afraid to do the thing themselves.”

• Be conscious of tiny moments that plant self-doubt.

• Just because someone can’t see it, doesn’t mean it’s not possible.

• 🎵 “Keep your head down, keep on the blinders…”

• 💬 Chris Williamson: “Your biggest risk isn’t trying and failing. It’s getting to the end and realizing you listened to people who never tried at all.”

• When people offer limiting beliefs, ask: “Is this concern or fear?”

• Your job is to protect your fire—not get approval for it.

• 🎵 “If you’ve got something to prove, go on and prove it.”

• 💬 Ed Mylett: “You were born to do something great. Don’t trade that for being liked.”

• When we let comments change our voice, slow our pursuit, or make us play safe—we dilute ourselves.

• 🎵 “So don’t water down your dream just ‘cause they don’t believe.”

   

• Society teaches us to have a Plan B, just in case.

• But if you’re truly committed to something, your only backup plan is to get back up when you fall.

• 🎵 “Gettin’ back up, that’s the only backup plan you need.”

• 🔥 Use every setback as part of the climb—not a reason to come down.

• Not everyone will get it.

• Most people only believe after they see results—but you have to believe first.

• 🎵 “If you’ve got a dream, then chase it. ‘Cause a dream don’t chase you back.”

• 💬 Mel Robbins: “Stop waiting for someone to pick you. Pick yourself.”

• This is your permission slip to go all in on yourself.

• You don’t need a backup plan for being who you’re meant to be.

• If someone questions your dream—remind yourself: 🎵 “Don’t let nobody clip your wings.”

• Cook your own food – cheapest, healthiest, tastiest path to looking & feeling better.

• 90 % whole-food rule – mostly meat, poultry, fish, eggs, raw milk/cheese, honey, fruit, veggies.

• Limit the big saboteurs – alcohol, added sugar, processed/seed-oil-heavy foods, liquid calories.

• Ancestral fats – butter, ghee, tallow, coconut or olive oil; dump industrial seed oils.

• Protein-forward eating – anchor every meal with quality protein for muscle, satiety, blood-sugar control.

• Precision hydration & minerals – use high-quality salt + magnesium with meals and water.

• Fasting as a tool – strategic fasts for metabolic flexibility and gut rest.

• Cheat-code bedtime nutrition – eating finishes 2-3 h before lights-out (see sleep section).

• Daily baseline: walk ≥ 10 000 steps – the more you walk, the better you feel.

• Lift ≥ 4× per week – the more you lift, the more muscle you build; prioritize compound moves.

• Movement micro-wins – walk after meals, take the stairs, stretch while on calls.

• Outdoor > indoor – sunlight + fresh air amplify the mood boost.

• Do hard things – deliberate discomfort (heavy lifts, hill sprints, cold dips) makes the rest of life easier.

• Mini-metric goals – work toward: 10 pull-ups, 25 push-ups, 30 crunches, 1-mile run < 7 min (top 1 % but attainable).

• Active recovery – gentle walks, mobility flows, breath-work between intense sessions.

• Golden bedtime – the earlier you sleep, the better you feel; 9 p.m. lights-out is a weight-loss & energy cheat code.

• 7 + hours every night – non-negotiable for hormones, immunity, cognition.

• Calm mind priorities – gratitude, meditation, prayer, earthing, laughter, breath-work.

• Nature therapy – sun, grass, water, trees: free antidepressants.

• Purpose & passion stack

  • Fit body

  • Calm mind

  • Loving family

  • Exciting hobby

  • Respect for nature

  • Rewarding purpose

  • Supportive life partner

• Stress is not a badge of honor – schedule rest like workouts; low-stim routines > chronic hustle.

• Design a life you love – work that lights you up, movement built into the day, joyful relationships.

• Reject the modern “normal” – daily Starbucks, cubicle confinement, 40-year job you hate, multiple meds, no sunlight, no exercise → not the path.

• Embrace the real normal – fulfilling work, outdoor time, strong body, vibrant health, thriving relationships.

• Foundational stack – magnesium, creatine, collagen (DiNic’s “never-skip” trio).

• Targeted add-ons – electrolytes, high-quality multi/mineral, vitamin D/K, omega-3s as labs dictate.

• Sleep hygiene – dark room, cool temp, magnesium + glycine in the evening, zero blue light last hour.

• Underrated “medical tools”

  • Sunlight ☀️

  • Sleep 😴

  • Nature & earthing 🌳

  • Real food 🥦

  • Exercise & walking 🚶‍♀️

  • Hot/cold exposure (sauna, cold plunges) 🔥🧊

  • Salt & magnesium 🧂

  • Meditation & laughter 🧘‍♂️😄

• Active recovery tech – red-light, compression, massage, mobility, breath-work.

• Lab-first mindset – annual bloodwork, CGM, body-comp scans; tweak before problems arise.

• Body-transformation quick-start (90 days)

  • Limit alcohol

  • 10 k steps daily

  • Lift ≥ 4× weekly

  • Sleep 7 + h

  • 90 % whole foods

  • Ditch liquid calories

  • Prioritize protein + quality fats

• Rule of compounding – small, relentless wins in movement, food, sleep, mindset snowball into radical change.

    CHEERS to creating YOUR new normal based on all that we know!!    XO Lindsay 

If you spend 18 minutes a day — focused on learning or practicing a skill, you will become better than 95% of the population at that skill.

It’s about consistency and this concept of small daily progress that compounds over time.

This episode is your mini wake-up call — your invitation to finally get going on learning the skill that you’ve wanted to and get moving on your small and big and do it in a way that feels totally doable.

We’re breaking down the 100 Hour Rule with inspiration from:

• Jesse Itzler

• Josh Kaufman

• Chris Williamson

• Alex Hormozi

• Ed Mylett

• Steven Bartlett

Let’s talk about how to focus, what to prioritize, and how to finally follow through, even if your schedule is full and your motivation isn’t perfect.

“If you spend 18 minutes a day on any skill, in one year you’ll be in the top 5% in the world at that skill.”

• Most people quit because they think progress takes too long.

• But it’s not about hours in a day… it’s about consistency.

• The real magic is in the compounding effect of daily effort.

📌 18 minutes a day x 365 = 100+ hours a year

Author of The First 20 Hours, Kaufman challenges the 10,000 hour myth by saying:

“You can go from knowing nothing to being pretty good in just 20 hours of focused, deliberate practice.”

How?

• Break the skill into sub-skills

• Learn enough to self-correct

• Remove distractions

• Commit to 1–2 hours a day for 10 days or 20 minutes a day for 2 months

🎯 You don’t need to master it. You just need to start enjoying it.

“Becoming world-class at the intersection of skills is the cheat code.”

• You don’t have to be the best at one thing... be really good at a few.

• 100 hours on something like speaking, writing, or selling? Now you’re dangerous.

• Ask: What skill will give me disproportionate results?

Host of Modern Wisdom:

“The world rewards depth, not dabbling. Mastery is rare, and rare is valuable.”

• Attention spans are short, but attention is power.

• Being intentional for 18 minutes a day beats random YouTube rabbit holes.

• Ask: What’s something I could be known for in a year... if I committed now?

“You’re always one decision, one habit, one ‘more’ away from a totally different life.”

• Ed teaches that small, consistent actions compound faster than we think.

• Also references the “1 degree” concept… how a tiny shift in direction today leads to a totally different destination down the road.

• His belief: Build confidence by keeping promises to yourself, especially the small ones.

🎯 Make the promise: 18 minutes a day. Keep the promise. Watch the ripple effect.

Host of Diary of a CEO:

“You don’t rise to the level of your goals. You fall to the level of your systems.”

• Steven focuses on identity and structure:

  • Want to be a writer? Write.

  • Want to be fit? Move daily.

  • Want to be a leader? Lead yourself first.

• The 100 Hour Rule works because it reshapes your identity through repeated action.

💡 Ask: Who am I becoming with each session of focused effort?

• What skill or habit will elevate your life?

• Where can you apply 100 hours over the next 12 months?

• Schedule 18 minutes daily

• Use habit stacking (tie it to something you already do)

• Keep a log or journal

• Reflect weekly: What changed? What’s easier now?

Ask yourself:

• What’s the one thing I’ll be proud I invested in a year from now?

• What excuse keeps stopping me…  and what’s my new story?

• What part of my identity will this 100-hour journey unlock?

You don’t need more motivation — you need a system that you trust.

The 100 Hour Rule is your reminder that you already have what it takes. You just need to start… and keep showing up.

The compound effect of tiny, focused actions is real. So start small. Stay consistent. And let this be the year you build something remarkable… 18 minutes at a time.

• Common examples: clothes that no longer fit your lifestyle, kitchen gadgets you “might need someday."

• The emotional burden of storing, organizing, and maintaining stuff “just in case.”

• Letting go frees up not just space, but time, clarity, and energy.

• The evolved mindset says: “I’ll be okay without this.” If I really need it, I’ll figure it out.  So many things we hold onto are a $10 pickup if we need it again 

• Purging is not wasteful — it’s trusting yourself and your future.

• • What am I holding onto that no longer adds value?

  • What items feel more like obligation than joy?

• Tips for letting go:

  • Make it a celebration, not a chore.

  • Donate or re-home items to someone who needs them.

  • Keep only what aligns with your current season of life.

• Organizing your space creates calm, energy, and creativity.

• When everything has a place, your brain gets a break.

• It’s less about perfection, and more about flow and freedom.

• Back to the Ziploc baggie — “it looked like it held value, but it was just weight.”

• Look at your physical spaces with fresh eyes.

• Find the freedom and confidence that comes from letting go.

   

1. Mental Clarity & Emotional Lightness – Clutter creates mental overwhelm. When your space is clean, your mind feels clear and focused.

2. Saves Time & Energy – No more wasting time searching for things! You can use that energy for creativity, work, or self-care.

3. Boosts Productivity & Motivation – A structured space helps you feel in control and more motivated to tackle tasks.

4. Reduces Stress & Anxiety – Studies show clutter increases cortisol (stress hormone). A tidy home means a calmer mind.

5. Encourages Healthy Habits – An organized kitchen makes healthy eating easier; a tidy workspace boosts efficiency.

6. Better Sleep & Relaxation – A clean bedroom promotes deeper, more restorative sleep.

1. Declutter by Energy Zones – Organize based on how a space makes you feel. If a room feels “heavy,” reassess what’s in it.

2. Reverse Spring Cleaning – Unload drawers as if you’re moving, then only put back what you truly love or need.

3. “One-Touch” Rule – When tidying, make sure each item you pick up is immediately put where it belongs.

4. Seasonal Reset Box – Place items you’re unsure about in a box. If you don’t use them in 3 months, donate them.

5. Declutter with Music & a Timer – Set a 30 minute timer & play loud music and go! 

6. The “Why Do I Own This?” Test – Ask yourself if each item serves a purpose or brings joy. If not, let it go!

7. Detox Your Digital Space – Clean up emails, files, and phone apps to declutter your mind.

I hope this episode inspires you to see organization as a form of self-care rather than a chore.  And helps you focus on what you’re carrying around that you think serves you but is actually heavy dead weight. 

Inspiration: Outlive + Good Energy

• Dr. Peter Attia challenges the idea of “inevitable decline.” He argues we don’t die of old age, we die from preventable chronic diseases (heart disease, Type 2 diabetes, frailty, neurodegeneration).

• Dr. Casey Means says our modern environment is biologically mismatched. Much of what we consider aging—fatigue, brain fog, joint stiffness—is inflammation caused by neglected lifestyle choices like ultra-processed food, lack of movement, and poor sleep.

Reframe: What feels like aging might be:

• Muscle loss from underuse (not just age)

• Joint stiffness from inactivity, not age

• Brain fog from poor metabolic health, not "just getting older"

Peter Attia’s Point: “Functional Longevity”

• You don’t train to live long—you train to live well long.

• His "Centenarian Decathlon" concept: What physical feats do you want to do at 80 or 90? Train now for those.

Action Steps:

• Start a Zone 2 cardio routine (walking uphill, light cycling). Great for mitochondria and long-term energy.

• Add stability and grip strength work—these are major predictors of longevity.

• Stretch daily or do mobility work 10 minutes/day. Lack of flexibility is not inevitable—it’s just unused tissue.

Moving your body regularly improves cellular health and lowers inflammation, which protects against many “aging” diseases.

Good Energy: “You are what you metabolize.”

• Modern food is driving chronic inflammation, which accelerates what we mistake as aging: skin issues, joint pain, fatigue, insulin resistance.

• Ultra-processed food hijacks energy systems and causes mitochondrial dysfunction.

Action Steps:

• Prioritize whole foods: protein, fiber, omega-3s.

• Avoid “glucose roller coasters” — balance meals with fat/fiber/protein to avoid energy crashes.

• Try time-restricted eating: not for weight loss, but to support metabolic flexibility.

Attia promotes a low-carb or carb-conscious diet to control insulin and prevent the slow creep of pre-diabetes that goes unnoticed.

• Poor sleep mimics aging in the brain. One bad night of sleep can spike blood glucose and disrupt hunger hormones.

• Chronic stress leads to cortisol overload—breaking down muscle, weakening immunity, and inflaming joints.

Action Steps:

• Prioritize 7–8 hours of sleep in a dark, cool room.

• Wind down early with no screens—melatonin is suppressed by blue light.

• Practice stress recovery: deep breathing, journaling, cold exposure, or sauna.

These are early signs of neglect that can be reversed:

• Needing caffeine to function

• Losing strength when lifting groceries or kids

• Taking longer to recover after activity

• Feeling “foggy” or irritable most mornings

• Waking up feeling stiff every day

Attia and the Means both emphasize: These are signals. If you listen to them now, you can slow or even reverse them.

Give listeners a 5-part challenge:

1. Move 30 minutes every day (combine walking + strength 3x/week)

2. Eat one full day of unprocessed meals

3. Cut sugar and seed oils completely 

4. Stretch for 10 minutes in the morning and before bed

5. Walk after meals to stabilize glucose

This isn’t about avoiding age—it’s about owning your energy. 

When we treat aging like a slow collapse, we give away our power. 

But when we understand the difference between aging and neglect and add and remove habits, we change the game. Our mind and body will thank us now and even more when we’re 80 and 90.