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💊 Are you optimizing your health… or overcomplicating it? In the Victorian era, the wealthiest people—those with access to the latest health interventions—often had the shortest life expectancies. Their pursuit of longevity led them to extreme diets, toxic tonics, and unproven medical treatments. Ironically, their obsession with doing more shortened their lives. Fast forward to today, and while the "cures" look different, the mindset remains the same. We chase: ✅ Peptides & gene editing ✅ Longevity drugs like rapamycin & NMN ✅ GLP-1 inhibitors for weight loss ✅ Biohacking fads & endless supplements But here’s the question I had to ask myself: Do I really need these? Or am I, like the Victorians, so focused on optimization that I risk undermining my health? 🔹 Overtraining leads to burnout & injury. 🔹 Extreme diets cause deficiencies & disordered eating. 🔹 Excessive supplementation disrupts natural processes we barely understand. Meanwhile, the true keys to longevity haven’t changed: 🏋️‍♂️ Movement 🥦 Quality nutrition 😴 Sleep 🧘‍♂️ Mindset 🫂 Strong social connections These fundamentals have outlasted every fad. Yet, we often overlook them in search of something “more.” What if the best longevity hack isn’t doing more—but knowing when to stop? Drop a 🔥 if this resonates—or share where in your own life “more” might actually be holding you back.👇

Some days, you just know you’re on the right path. You wake up with mental clarity 🧠 Energy is high ⚡ The body feels strong 💪 The mind feels calm 🧘‍♂️ And your heart? Full ❤️ There’s no single metric for that feeling—but it shows up everywhere: • In the quality of your sleep 😴 • In how your body moves and feels 🏃‍♂️ • In the way you show up for your family—blood and chosen 👨‍👩‍👧‍👦✨ • In the work you do, aligned with your values and purpose 🔍 • In the people around you who see you, challenge you, and lift you higher 🤝 That’s what I’m building with Alively—a way to help more people get to this place more often. Not perfection. Just alignment. And when you’re in alignment, everything flows 🌊 #Healthspan isn’t a destination. It’s the journey of life. And today, I’m deeply grateful to be living THAT life 🙏

Why Cutting Corners on Sleep Might Cost More Than You Think Imagine a world where you could eliminate sleep entirely. You'd have endless hours for creativity, productivity, and innovation. Sounds incredible, right? But nature insists we spend nearly a third of our lives asleep. And lately, there's hype around shortcuts— using technology to skip past light sleep, diving directly into deep sleep phases to maximize rest. But here's the question no one's answering clearly: What vital benefits are we losing when we skip stages of sleep? Maybe light sleep holds essential clues about memory formation. Perhaps it quietly recharges our emotional resilience, or even supports creativity. In reality, we still don't fully understand sleep's intricate mysteries. When it comes to human biology, there are no shortcuts without sacrifice. Before embracing a quick fix, ask yourself: What hidden value might you lose by bypassing nature's design?

When fasting, I skip the supplements In the past, I’d rely on those traditional fasting salts— the potassium, magnesium, and sodium blends that taste like salty seawater. But recently, I found LMNT. It’s the same powerful electrolytes, but with a flavor that's actually enjoyable. Now when I fast, LMNT is the only thing I consume. No supplements. No complicated routines. Just electrolytes that keep me sharp, energized, and tasting great. Have you tried LMNT during your fasts yet?

My protein shake routine has one golden rule: Either berries or banana— never both. Most days, berries win out. Antioxidants, low sugar, vibrant taste. But some mornings, I treat myself. I slice up a ripe banana, drop it in, and savor the creamy sweetness. On those days, though, berries stay in the fridge. I’m not wasting their benefits if the banana’s calling the shots. It’s about balance, after all. What's your go-to protein shake addition?

"Go to bed at the same time, wake up at the same time." It's advice we've all heard—because consistency matters. But life's rarely that simple. Sometimes you stay up late working, parenting, or even connecting with friends. That’s okay. Because it's not just about rigid schedules—it's about building habits that you can sustain, long-term. I've found that creating a routine around sleep isn't just about bedtime. It's about the rituals leading up to it. It's about winding down gently, dimming the lights, putting away screens, and creating a quiet space for rest. Consistency isn’t rigid—it’s resilient. It’s building habits that survive when life gets messy. What's one bedtime habit you keep, even when life is anything but routine?

Celsius is my guilty pleasure. After a recent fast, I felt incredible— clear, energized, refreshed. Then I cracked open a Celsius. Within minutes, my stomach twisted in pain. So I asked Dr. Michael Greger: "Are these sweeteners really that bad for me?" He laughed, "You already know. Your body told you loud and clear." But they taste so good. Balance feels essential, even if Brian Johnson insists there are no cheat days. What's the one guilty pleasure you just won't quit?

Why I Started Using a Continuous Glucose Monitor—Even Without Diabetes I started using a continuous glucose monitor (CGM)—not because I had diabetes, but because my A1c levels (your 90-day blood sugar average) showed I was borderline pre-diabetic. That was a wake-up call. Back then, getting a CGM like the Dexcom G6 required a prescription, and I found a workaround through Levels. You'd pay about $200 a year for access, then buy the CGMs directly through them. It was convenient, and I used that setup for quite a while. Eventually, after reviewing my labs, a doctor said, “I’ll write you a prescription for this if you want it.” So I did. And once I had the prescription, I started buying the CGMs myself—and it turned out to be a third of the price. For anyone trying to better understand their body, energy levels, or metabolic health, CGMs can be a game changer—even if you’re not diabetic. Because sometimes, the insights you get in real time are what truly drive long-term health changes.

Failure is not the end—it’s training for what’s next. When a bone breaks, the healed area becomes stronger than before. The same is true of us. Every setback we survive is proof of our resilience. Every challenge we endure is evidence we can handle more. Science backs it: mindset shapes stress response. See struggle as damaging? You suffer more. See it as growth? You get stronger. Failure is not feedback that you’re unworthy—it’s feedback that you’re learning. The most successful people in history weren’t spared from failure. They were shaped by it. ➡️ Swipe through to see: • Why failure builds strength • How mindset changes stress • What to do after falling down • Tools to train resilience like a muscle You’re not starting over. You’re starting stronger.

My daughter loves Roblox, so I learned how to play. She enjoys laser tag, so now I'm dodging lasers beside her. Then she discovered long jump and high jump. Instead of just cheering from the sidelines, we spent a weekend researching specific workouts for these events. Now, every week, we hit the gym together. We do her workout, side by side. It's not just exercise—it's bonding through shared experience. Because the secret to connecting deeply with your kids isn't telling them what to love. It's meeting them where they are, and genuinely loving it too. When do you do to jump into your child's world?

Why Shorter Fasts Might Unlock Better Results Ever noticed how your body feels incredible at the start of a fast? On night one, sleep feels effortless—deep, restorative, and energizing. By night two, you're still flying high: clarity sharpens, energy soars, sleep feels blissful. But then the third or fourth night creeps in, and things start unraveling. Sleep becomes elusive, your body buzzes with restless energy, and instead of rejuvenation, you're met with fatigue. Maybe we've been chasing longer fasts for the wrong reasons. Instead of enduring diminishing returns, perhaps shorter, intentional fasting—just one or two nights—offers the perfect balance. Short enough to amplify health, yet not so long that your body fights back. It's not about fasting harder—it's about fasting smarter. Have you tried adjusting your fasting duration to find your sweet spot?

We all start as strangers—even to the people who bring us into the world. And yet, in our first moments, we begin learning to trust. That trust is fragile. Life has a way of testing it. People let us down, break our hearts, drift away. And it’s easy to let that pain harden us. To close off. To assume the worst. But here’s the truth: 💔 Loneliness is as dangerous as smoking 15 cigarettes a day. ❤️ Connection is not a luxury—it’s a lifeline. Every day, we choose how we see others. Will we treat the unfamiliar as a threat (hostis)—or with generosity and openness (hospes)? Some will hurt us. But many will surprise us with kindness. And the risk of connection? It’s nothing compared to the cost of isolation. So take the chance. Smile first. Text back. Stay open. The world doesn’t need more walls—it needs more welcome. Because we all start as strangers. But we don’t have to stay that way. 👇 Drop a 🖤 if someone changed your life by showing up when you least expected it.

Most days, I brush my teeth three times. But recently, a podcast featuring a woman in her late 70s caught my attention. She shared how every time she brushed her teeth, she would balance on one leg. Why? Because balance is one of those crucial skills that slips away quietly as we age. Inspired, I started doing the same. Now, every time I brush my teeth, I'm balancing—strengthening my core, sharpening my stability, turning a mundane habit into something meaningful. A simple task became an opportunity to improve my health. What daily routine could you turn into an exercise to keep your body strong as you age?

We live in a world that constantly pushes us to chase more—more success, more money, more possessions. But what if the secret to happiness isn’t in having more… but in recognizing enough? 🤔 Too often, we believe fulfillment is just one promotion, one purchase, or one milestone away. But science 🧪 and ancient wisdom 📜 remind us that the joy of acquiring fades fast, and the cycle of wanting never ends. True freedom comes from realizing: ✔️ Less comparison, more contentment 😊 ✔️ Less chasing, more presence 🧘‍♂️ ✔️ Less clutter, more clarity 🏡 Swipe through to explore how the wisdom of sufficiency can change your life. What would it mean for you to embrace enough? 💭

Are You Leaving Dollars on the Ground to Pick Up Pennies When it Comes to Your Health? Are you moving your body daily—staying strong, staying flexible, staying vibrant? Are you fueling your body with food that truly nourishes you? But hold on—what does "good food" even mean? Is it keto, paleo, organic, or vegan? Forget the labels for a moment and think deeper: Good food is fuel that energizes your body, sharpens your mind, and powers your day. Beyond nutrition, consider the core pillars of health that truly move the needle: Movement and strength Mobility Quality nutrition Restful sleep Emotional well-being If your focus drifts away from these core five toward small details—like minor supplements or trendy fads—you're missing out on the big wins. You're bending down to grab pennies, while the real wealth—your health—is left untouched on the ground.

I learned a lot in 2024—mostly the hard way. Grateful to the entire TEDxBermuda team for the chance to share my story in case these lessons help others. Special shoutout to Jermail Shelton for always helping me dial in what I say before taking the stage! 🎤👏 But the real highlight? After I stepped off stage, Talulla ran up and said, “Daddy, you didn’t get your meaningful touch”—then gave me the biggest hug in the world. ❤️👧 The full talk is now live on YouTube! Check it out—would love to hear your thoughts. 🔗🎥

“I thought you wanted me to be a swimmer because you and Mommy were swimmers,” Talulla said last year. “Absolutely not!” I told her. “That was our life, our choice. All I want is for you to find what YOU love and pursue that.” 
 She chose track and jumping 🏃‍♀️🏅 and today, she took gold in both the long jump and high jump 🎉. But what makes me proud isn’t just the wins—it’s the courage and confidence to follow her own path, not the one she thought would make me or her mom happy. 
 It’s a lesson for all of us. How often do we chase what others expect, instead of what we truly want? Maybe it’s time to start asking.

“You can’t go home again.” Thomas Wolfe’s words echoed in my mind as I stepped onto the stage at TEDx UAB yesterday. I was back in Alabama—the state of my birth. At the university where both of my parents were medical students, building a future rooted in service, knowledge, and care. And while Wolfe was right—home is never exactly as you left it—what I found here wasn’t the past. It was the future. The future of health isn’t something coming decades from now. It’s already here. Now it’s up to us to decide what to do with it. Will we measure the right things? Will we prioritize connection, recovery, vitality, mindset—not just productivity? Will we embrace a life that is not just longer, but Alively? That’s the challenge I shared on the TEDx stage. That’s the invitation I offer to all of us.