Breakfast Timing Experiment

A routine to experiment with different breakfast timings and track your response to each pattern. This will help you determine the most beneficial meal timing for your body and lifestyle.

# Benefits:

• Personalized insights into optimal meal timing
• Improved understanding of how breakfast timing affects energy levels
• Potential optimization of daily energy and productivity

# Longevity Weekly

Longevity Weekly is a short visual newsletter keeping you up-to-date with the latest research reviewed by our Oxford based research team from the world of longevity, wellness and health.

# Headlines in Brief:

• Launch of Isomorphic Labs
• Bioviva's clinical trial results

# Topics discussed in this Longevity Weekly:

1. The Genetics of human performance (01:28)

2. Reducing Aging, and Compressing Morbidity with Alphaketogluterate with Dr. Brian Kennedy (04:19)

3. Does Skipping Breakfast Really Shorten Your Life? (06:20)

Comprehensive Daily Routine for Optimal Sleep

This routine incorporates key strategies for optimizing sleep quality and duration. By following this routine consistently, you can:

• Regulate circadian rhythm
• Improve sleep quality and duration
• Enhance daytime alertness and cognitive function
• Support overall health and longevity

# Strategies for a Better Night's Sleep

In this video, we discuss 6 strategies that will help you fall asleep and stay asleep.

We tackle the subject of sleep, exploring:

• Benefits beyond avoiding nodding off
• Stages of sleep
• Common sleep disruptors
• Impact of sleep on aging
• Solutions for insufficient sleep
• Sleep as a rejuvenation therapy (Spoiler Alert: It's the most regenerative tool we have)

# Studies Referenced

1. Sleep and Aging
2. Sleep and Longevity
3. Sleep Quality and Health

# Social Media Links

• Facebook
• Instagram
• Twitter

# Affiliate Links

# Alive By Science

• Discount code: LANCE10
• Product Links

# DoNotAge

• Discount code: LANCE
• Annual Subscription
• Products
• NAD Test Kit

# Perfect Amino

• Discount Code: HITCH10
• PerfectAmino Drink Powder
• PerfectAmino Tablets

Lifestyle habits from Matt Walker to adopt into your daily routine to improve deep sleep, wake up feeling refreshed, reduce cravings, and promote lasting brain and body wellness.

Comprehensive Morning Supplement Routine

Based on Lance's recommendations, covering:

• Foundational health
• Longevity
• Cognitive function
• Hormone optimization
• Joint & skin health

# Benefits

• Fill nutritional gaps
• Enhance longevity
• Improve cognitive function
• Optimize hormones
• Support joint and skin health

# About Supplements and Aging

We eat food to give us the nutrients our bodies need for all of our basic functions. We get macronutrients and micronutrients from our food each day. When that's not adequate, we should supplement nutritional needs.

This week's video includes discussion on:

• What supplements are
• Different types of supplements
• How to shop for quality products
• How to organize supplemental groups

# Resources

• Download "Supplements" PDF
• Life Extension supplements
• Nootropics playlist

# Connect with Lance

• Website
• Facebook
• Twitter
• Instagram

Longevity Weekly

A short visual newsletter keeping you up-to-date with the latest research reviewed by our Oxford-based research team from the world of longevity, wellness, and health.

# Breakfast Habits Documentation Routine

Document your current breakfast habits and their effects on your energy levels and overall well-being. This will serve as a baseline for comparison in later weeks.

# Benefits:

• Increased awareness of current breakfast habits
• Establishment of a baseline for energy levels and well-being
• Preparation for meal timing experimentation

# Headlines in Brief:

• Launch of Isomorphic Labs
• Bioviva's clinical trial results

# Topics Discussed:

1. The Genetics of human performance (01:28)
2. Reducing Aging, and Compressing Morbidity with Alphaketogluterate with Dr. Brian Kennedy (04:19)
3. Does Skipping Breakfast Really Shorten Your Life? (06:20)

Use fasting, caffeine, and cold exposure to boost your cognitive function and mental clarity

Use deliberate cold and heat exposure to support circadian rhythm for optimal wake and sleep cycles

Protocols from Huberman Lab episode #66 on deliberate use of cold and episode # 69

Use science-backed tools for enhancing focus, learning, creativity, sleep, physical strength and endurance, and brain and body health.

Transform Your Life: 5 Powerful Daily Habits

# Introduction

Hey there! Dr. Kim here. I'm excited for you to experience this day of personal growth and self-improvement. We're combining five transformative habits into one powerful daily practice. This routine will help you:

• Build a stronger mindset
• Overcome mental barriers
• Nurture your well-being

I've seen it work wonders in my own life and in the lives of countless clients. You've got this!

# Benefits

• Start your day with increased self-belief and motivation
• Make decisions with confidence by overcoming loss aversion
• Celebrate progress and let go of perfectionism
• Prioritize your well-being without guilt
• End your day with self-love and compassion

Are you tired of feeling stuck in a rut? Are you sick of self-loathing and self-doubt?

If you're ready to break free from old habits and start living your best life, don't go anywhere. This week, I'm diving into the psychology behind personal growth, uncovering the secrets to real, lasting transformation!

Forget the quick fixes and empty promises. I'm sharing 5 powerful habits that will not only improve your health and well-being but also ignite a major shift in your life.

From believing in yourself to prioritizing self-love, each habit is a stepping stone toward a brighter, more fulfilling future.

Hit play now to take the first step!

💛 xo Dr. Kim

# Free Resources

• Change Your Mindset, Change Your Life workbook
• The Ultimate Morning Routines Menu

# What to Watch Next

• 10 Healthy Habits That Changed My Life
• Upgrade Your Life in 2024 | Unconventional New Year's Resolutions

# Links

• Dr. Kim Foster's Website
• Dr. Kim's Instagram
• Health & Wellness Coaching Career Guide

# Disclaimer

This post & video is designed for educational and/or informational purposes only and should not be used in any other manner. This information is not intended to substitute individualized medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider. A consultation with your health care professional is the appropriate method to address your health concerns. You are encouraged to consult your health care provider with any questions or concerns you may have regarding your condition.

# Video Timestamps

• 00:00 Introduction
• 02:37 Believe it's possible
• 04:44 Loss aversion
• 09:02 All or nothing thinking
• 10:37 Make feeling good a priority
• 12:24 Self love
• 13:34 Conclusion and next steps

Bulletproof Coffee and Intermittent Fasting

Start your day with a carefully prepared cup of Bulletproof Coffee, designed to potentially enhance your intermittent fasting experience without significantly impacting your fasting state.

# Benefits:

• Increased energy and alertness
• Potential support for fat burning and improved metabolism
• May help with satiety during fasting periods

# Does Bulletproof Coffee Break a Fast?

There are many opinions on whether drinking Bulletproof Coffee in the morning breaks your fast. Let's examine this controversial question and attempt to separate fact from fiction.