The more I research movement, strength training, and cellular health... the more I see that exercise isn't about looking good—it's about thinking clearly.

The more I research movement, strength training, and cellular health... the more I see that exercise isn't about looking good—it's about thinking clearly.

We all have That One Dream™ — the one that made us wake up and say “what just happened??” Drop yours. The more unhinged, the better.

We all have That One Dream™ — the one that made us wake up and say “what just happened??” Drop yours. The more unhinged, the better.

Once you get over screen addiction, you can really reclaim deep sleep.

Once you get over screen addiction, you can really reclaim deep sleep.

The more I observe technology, attention spans, and mental health... the more convinced I become that our devices are optimizing us, not the other way around.

The more I observe technology, attention spans, and mental health... the more convinced I become that our devices are optimizing us, not the other way around.

“Melatonin is so natural.” But so is poison ivy. Please wake up. You’re a finely tuned hormone orchestra — not a one-note supplement fix.

“Melatonin is so natural.” But so is poison ivy. Please wake up. You’re a finely tuned hormone orchestra — not a one-note supplement fix.

Fun fact about sleep: Baby elephants sleep lying down, but adults sleep standing up. Imagine trying to balance while dreaming!

Fun fact about sleep: Baby elephants sleep lying down, but adults sleep standing up. Imagine trying to balance while dreaming!

The more I learn about smell, taste, and sensory perception... the more I discover that most people are sleepwalking through their own lives.

The more I learn about smell, taste, and sensory perception... the more I discover that most people are sleepwalking through their own lives.

Learning a new language is like strength training for your brain. But instead of bigger biceps, you get sharper focus, better memory, and social confidence.

Learning a new language is like strength training for your brain. But instead of bigger biceps, you get sharper focus, better memory, and social confidence.

Learning a new language won’t reverse hearing loss. But it will help your brain stay sharp, adapt faster, and stay socially connected. That’s what really matters.

Learning a new language won’t reverse hearing loss. But it will help your brain stay sharp, adapt faster, and stay socially connected. That’s what really matters.

Build your health insurance. Study this: • The basics of charisma & influence • How sleep rewires your memory • How to spot win-win vs win-lose • How your gut affects your brain • How to manage your energy • Your own biology • Your own beliefs Because real education and health go hand by hand.

Build your health insurance. Study this: • The basics of charisma & influence • How sleep rewires your memory • How to spot win-win vs win-lose • How your gut affects your brain • How to manage your energy • Your own biology • Your own beliefs Because real education and health go hand by hand.

That glass of wine? • Cuts deep sleep by 40% • Blocks emotional reset (REM) • Boosts stress hormones It’s not rest. It’s rebound.

That glass of wine? • Cuts deep sleep by 40% • Blocks emotional reset (REM) • Boosts stress hormones It’s not rest. It’s rebound.

Not sleeping well? Don’t just blame stress. Start with your plate: → Add magnesium (leafy greens, dark chocolate) → Don’t skip fiber (your gut affects your sleep) → Eat enough protein (especially at dinner) Sleep starts with what you eat. Literally.

Not sleeping well? Don’t just blame stress. Start with your plate: → Add magnesium (leafy greens, dark chocolate) → Don’t skip fiber (your gut affects your sleep) → Eat enough protein (especially at dinner) Sleep starts with what you eat. Literally.

What’s the best thing you’ve done for your hormones that didn’t involve a lab test?

What’s the best thing you’ve done for your hormones that didn’t involve a lab test?

I’m a sleep doctor. And I need to know: What’s the weirdest dream you've ever had? Bonus points if it makes zero sense and you still think about it weekly.

I’m a sleep doctor. And I need to know: What’s the weirdest dream you've ever had? Bonus points if it makes zero sense and you still think about it weekly.

Sleep tip most people miss: Don’t eat carbs by themselves at night. Pair with protein or fiber. → Better blood sugar → Deeper sleep → Less insulin

Sleep tip most people miss: Don’t eat carbs by themselves at night. Pair with protein or fiber. → Better blood sugar → Deeper sleep → Less insulin

If you’re feeling off, start here: • Sleep debt • Gut imbalance • Energy vampires • No reason to get out of bed Fix the basics. They change everything.

If you’re feeling off, start here: • Sleep debt • Gut imbalance • Energy vampires • No reason to get out of bed Fix the basics. They change everything.

Call me boring: • I cook simple meals every night • I care about bedtime like it’s my career • I walk outside before 9am to get sunlight • I track my sleep like people track calories • I strength train 3x a week, same playlist, same time Turns out, boring is how you build a better life.

Call me boring: • I cook simple meals every night • I care about bedtime like it’s my career • I walk outside before 9am to get sunlight • I track my sleep like people track calories • I strength train 3x a week, same playlist, same time Turns out, boring is how you build a better life.

The more I study nutrition, gut health, and inflammation... the more I realize we're not just feeding our bodies—we're programming our minds.

You don’t need to wake up earlier. You need to stop doomscrolling until 1am.

The more I study nutrition, gut health, and inflammation... the more I realize we're not just feeding our bodies—we're programming our minds.

You don’t need to wake up earlier. You need to stop doomscrolling until 1am.

Melatonin is a timing cue, not a sleep drug. Fix your sleep habits first.

People do not choose to have insomnia. Even with good habits, some nights still feel impossible.

Melatonin is a timing cue, not a sleep drug. Fix your sleep habits first.

People do not choose to have insomnia. Even with good habits, some nights still feel impossible.

You think melatonin is made in the brain? 90% of it comes from your gut. No gut health, no deep sleep.

You’re not broken. You’re misaligned. • Fix sleep → energy returns • Fix food → hormones stabilize • Fix rhythm → inflammation drops Stop patching symptoms and start syncing your system.

You think melatonin is made in the brain? 90% of it comes from your gut. No gut health, no deep sleep.

You’re not broken. You’re misaligned. • Fix sleep → energy returns • Fix food → hormones stabilize • Fix rhythm → inflammation drops Stop patching symptoms and start syncing your system.

“Melatonin is so natural.” But so is poison ivy. Please wake up. You’re a complex system of sleep stages — not something a pill can shortcut.

Carbs aren’t the enemy. But eating them alone = blood sugar rollercoaster, especially before bed. Balance your plate and protect your sleep.

“Melatonin is so natural.” But so is poison ivy. Please wake up. You’re a complex system of sleep stages — not something a pill can shortcut.

Carbs aren’t the enemy. But eating them alone = blood sugar rollercoaster, especially before bed. Balance your plate and protect your sleep.