How to last longer? 👀 And much more…

Pleasure is health and a human right, and it’s time we make the conversations surrounding sexual wellness more accessible.

No but seriously, episode 69 (yep) with @chloe_macintosh, founder at @kama.lab is available everywhere!

On this episode, we tackle everything you need to know to support sexual wellness, last longer, and revolutionize your sex life.

We even discuss the impact of dating apps, social media, and porn on our expectations and how to de-learn a lot of what we’ve seen for a better and more intimate experience with our partners.

Enjoy the show!

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Be honest:

How often do you look at supplements for answers rather than habits and lifestyle change?

I’ve spent $$$$ experimenting with all the above supplements, and unfortunately there’s no way to test or feel whether they worked (the fallacy of most, if not all, human studies on longevity).

But one thing I know for sure is that consistent maintenance of the habits that create these agents endogenously (naturally by the body) guarantees feeling pretty awesome and there’s a TON of data in randomized, placebo-controlled trials to prove it.

Believe it or not, the evidence agrees that the best stuff you can get your hands on for longevity is completely free.

You can take all these supplements every day for the rest of your life, but if those lifestyle foundations aren’t met, they won’t even make a dent.

Lifestyle > Supplements!

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What if...

- Instead of exogenous hormone supplementation, we slept better and normalized our endogenous (by the body) production?

- Instead of spending countless hours in the gym, we slept better and gained more muscle with less effort, taking 5-6 sessions down to 3?

- Instead of reaching for another cup of coffee, we slept better and our intrinsic drive and ability to focus and perform was all we needed to carry us through the day?

- Instead of doctor’s visits and pills, we slept better and allowed our body to repair and recover on its own without any additional help or influence?

- What if we discovered how to sleep optimally, and some of our biggest problems started to disappear?

*Sign up for our incoming SLEEP MASTERY WEBINAR by visiting the link in bio, free for anyone tuning in live.


The more you #knowyourphysio…

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In our modern world, there is no such thing as “optimal health” without a persistent effort to counter-balance the environmental toxins we’re constantly exposed to: microplastics, mold, air pollution, heavy metals in our food and water, etc.

It’s not our fault, but it is our responsibility to limit and eliminate these toxins as an integral part of a healthy lifestyle. This is how we set the standard for human EXCELLENCE.

Learn more about environmental toxins and how to deal with them, all about updated medicine, and even cancer prevention on my recent @knowyourphysio podcast episode with @connealymd

Available everywhere.

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What else would you add to this list?

These habits will make you physically, physiologically, and psychologically weaker by making you less human and more like a creature of convenience.⁣

- It’s easy to do what society thinks we should do, but that is seldom where our heart is.⁣

- It’s easy to stay inside and supplement Vitamin D, but sunlight does so much more.⁣

- It’s easy for our sleep to suffer when we lack the purpose that motivates us to pursue the best versions of ourselves, or when we fall under the impression that less of it give us the time to accomplish more.⁣

- It’s easy to get distracted, to be delegated, and to be chronically stressed because we are not chasing the meaning that inspires us to slow down, be present, and breath how and when we need to.⁣

- It’s easy to choose weakness, but being weak is not easy.⁣

- It’s easy to consume what satisfies us immediately, but it often results in neglect towards what will satisfy us immensely.⁣

- It’s easy to be warm, cozy, and comfortable, but that’s not a very good way to prepare for the suffering of real life.⁣

- It’s easy to surround ourselves with people that are there, but those are not the same people that will be there when it counts.⁣

All of this is so easy, that it makes it extremely difficult to see or consider the negative, compounding effects of a lifestyle of convenience.

Choose to chase meaning and trust your body to adapt and strengthen with the stress that follows, because that’s what being human is all about.⁣

Stay strong,⁣


#KnowYourPhysio #Strength #Darwinian #TheObstacleIsTheWay #StressForStrength

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Why do you take magnesium?

It’s a key element involved in over 300 metabolic reactions, though more than 75% of Americans are deficient in it.

Most folks who supplement magnesium are ingesting just a single variety (ie citrate, glycinate, malate, etc), meaning they might be seeing improvements in sleep and mood, but magnesium does so much more.

Why are we so deficient in magnesium? What are the health implications? How do we get our hands on the full-spectrum and highly bioavailable stuff?!

Learn about all this and more on Episode 56 of the @knowyourphysio podcast, “Magnesium Breakthrough with Wade Lightheart” available everywhere.

Link in bio.

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Share this with your favorite vegan as a reminder for them to take their B12, Vitamin D, Iron, Omega 3, Zinc, Calcium, Iodine, and Choline Supplements today. ...

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1. The better you’re doing in life, the less you feel as if you need to prove it. I’ve been living the dream, there isn’t a story or post about it, you can only take my word for it.

2. There is definitely such thing as working in the shadows and winning in silence. Nothing beats the intrinsic drive to succeed, esp. when you’re following your passion.

3. Privacy is pretty sweet.

4. I have a gift to share with the world, which means I’m here to serve you, no matter how sweet the sound of silence or the mystery of privacy.

5. Regular breaks from social media are a HUGE investment towards mental health, personal and professional growth in the long-run. You’ll gain far more and “miss out” on far less than you imagine.

This isn’t the first break and it certainly won’t be the last, but I’m back. Thank you for reading this and for supporting me, it means far more than I’m able to express with words 🙏🏼

I’m thrilled to be here and to continue to support you along your health and wellness journey!

Onward and upward,


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The best way to get to the top is by constantly reminding yourself why you need to get there.

The most successful people are guided by unparalleled purpose.

If your “why” isn’t clear or built for the top, neither is your path.

Find your WHY —> count on every step you take.

#FindYourWhy #PassionPurposeProductivity #PurpooseDriven #OptimalHealth #PerformanceOptimization #Longevity

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POV: you caught and cooked your own dinner.

Would you be up for it? It’s pretty easy to do and makes for some really unforgettable moments and flavors.

Ingredients: Wild Caught Rainbow Trout, homemade Bone Marrow Butter with EVOO, Palmini Pasta, Organic Zucchini and Sweet Peppers, Balsamic Vinegar, Celtic Sea Salt, fresh Thyme from the garden.

#FlyFishing #RainbowTrout #CatchandCook #MadRiver #Sugarbush #SugarbushVT

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Harvesting some wild Reishi Mushrooms while foraging in Vermont! Right in the backyard.

These are some of the most medicinal mushrooms in the world… Some of the most recent studies show that Reishi Mushroom (Ganoderma Lucidum) helps with:

- Immune Support (PMID: 12916709)
- Anti-Inflammation (PMID: 16030389)
- Allergy Support (PMID: 25960757)

And there’s a plethora of pre-clinical trials, anecdotal evidence, and rodent models suggesting that it can also help calm the nervous system for sleep, is anti-carcinogenic, and can help to regulate blood sugar levels.

Beyond these recent studies, Reishi has played a powerful role in Chinese Medicine for thousands of years, and even goes by Ling Zhi, or “Spirit Plant.” Practitioners use it to treat forgetfulness, chronic fatigue, diabetes, to detox liver, hepatitis, lower cholesterol, prevent tumor growth, etc.

Have you used Reishi? Be sure to let us know how and why below.

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Instant notifications are the end of productivity.

Here’s a quick and easy guide to keep your screen time productive and intentional:

1. Clear your Home Screen. All your apps are transferred to your library, meaning you have to manually search for the app you want to use.

2. Create an “Essentials” folder for easy access. Try to limit to one page (9 apps) with NO social media or email. Good place to keep notes and voice memos (ideation), calendars, maps, biometrics, etc.

3. Turn off all NON-ESSENTIAL notifications in your settings, typically 90% of all your apps. ESPECIALLY SOCIAL MEDIA 🙂

4. For in-between apps (somewhat essential but not time-sensitive) use SCHEDULED SUMMARY and set for non-work hours.

5. Keep your phone on DO NOT DISTURB from 12:00 AM to 11:59 PM, allowing only select people to contact you and essential apps to notify you throughout the day.

The result?


Be sure to SAVE and share this post! 👉🏽

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I’ve been donating my blood for years…

Considering how quick and painless it is, not to mention how readily our body can replenish a pint, it only makes sense to me to do this as often as possible considering all the amazing benefits.

And trust me, I HATE needles, but I can’t even begin to imagine how painful it must be to find yourself in a situation where you need a stranger’s blood to keep you going. This is why I love donating!

Added bonus, from an “optimal health” perspective:

You get a free health screening, donating blood gives our body the chance to offload excess iron and/or heavy metals, producing fresh new blood cells burns about 500-600+ calories over the course of 24-48 hrs.

As someone who’s at risk for hereditary hemochromatosis (genetic condition that causes you to store too much iron, affecting 1 in 200 people in the US) this is especially helpful and an awesome preventative measure.

Be sure to donate and tag a friend you’d like to go with!

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Dopamine is the currency of motivation, spend it wisely.

Starting the day with cheap dopamine expenditure, leaving the hard work for the end of the day, and getting poor sleep because you’re stressed and up late is the backwards version of becoming your best self.

Sleep is arguably the best way to replenish your dopamine, which means it counts to double-up on it and to organize your day so you can take care of the most challenging tasks first, before you’ve spent the bulk of this precious resource.

After doing the challenging work early, reward yourself generously to create positive reinforcement, making hard work and accomplishment a habit.

Later in the day, focus on creative work and easy tasks that you can knock off your to-do list.

Do this for ONE day and just watch how far you get. Do this for a month and you’re a new person. Do this for a year and you’ll have what it takes to start a colony on another planet.

Either way, be sure to share this post and help your community level-up with you.

The more you #KnowYourPhysio…

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There’s no reason to feel helpless when you’re stressed and/or overwhelmed.

You can, in fact, take attention away from the recurring thoughts that are stressing you out with just a few easy steps, while also leveraging evolutionarily-preserved mechanisms known to aid in stress management.

These strategies work well for me because they don’t require a lot of energy or commitment either, and help me feel better immediately.

Stress isn’t the killer; our perception and ability to manage it is.

Be sure to SAVE AND SHARE for quick and easy access next time you’re stressed and to help your fellow human do the same— stress is a completely normal (and essential) part of life!

Hope this helps ✌🏽

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Follow mission not mood.

Unpopular opinion:

“Doing what feels good” is overly optimistic, shortsighted, and frankly, keeping you from actually accomplishing your mission.

Most of us tend to overdo what “feels good” with cheap hits of dopamine from social media, porn, weed, gaming, etc. It’s human nature, and looking back, I’m guilty of all the above.

Dopamine is the molecule of more, meaning it’s easy to develop a habit and routine out of minor behaviors that are seemingly harmless.

Dopamine expenditure adds up, and the more we give into what simply “feels good,” the less motivated we’ll be to pursue what REALLY gives us a sense of satisfaction: pursuing our mission.

Now, this isn’t to say that it shouldn’t feel good to carve out your path and pursue your mission, on the contrary! It’s the timing of gratification that makes the difference.

It’s obvious that personal and professional growth, optimizing your health, becoming self-actualized, finding your soul mate, etc. are good things that pretty much anyone would love to achieve.

The difference is that we’re only able to afford these massive hits of dopamine via delayed gratification.

Delayed gratification doesn’t mean you’re betting all your chips on happiness in some future instance, either. It means you are aware that life is unpredictable, that you trust the process no matter what, and that you will not trade long-term satisfaction for short-term pleasure.

There is no such thing as instant gratification when it comes to accomplishing greatness, and following mood instead of mission will simply bring you to the path of least resistance.

Keep your expectations low and your standards high! This keeps you happy while you spend your dopamine wisely.

The molecule of more can bring you greatness beyond belief, so long as you follow mission, not mood.

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It’s finally here! The SUPERFOOD Protein Shakes and Juices menu I curated for Avo Miami, rated the best Mediterranean Restaurant in Miami!

Everything you need to power you up, recover and replenish post exercise, support optimal health and longevity, and more.

Each shake contains a minimum 25g of protein and superfoods sourced directly from the purest, cleanest, and most sustainable brands in the world. We spent months formulating the perfect synergistic blends of ingredients. Each shake has it’s own unique effect with a delicious flavor profile and consistency.


🥑 AVO SMOOTHIE (323 calories, 26g protein)

Organic Hass Avocado, Truvani Plant Based Vanilla Protein, Unsweetened Almond Milk, Organic Shredded Coconut, Local Raw Honey, Chlorella, Chlorophyll

🫐 BLUE POWER (285 calories, 26g protein)

Organic Blueberries, Truvani Plant Based Vanilla Protein, Unsweetened Almond Milk, Chia Seeds, Spirulina, Resveratrol

🍌 BANANA MEDJOOL (385 calories, 28g protein)

Banana, Organic Medjool Dates, Kion Grassfed Vanilla Whey Isolate Protein, Unsweetened Almond Milk, Virgin Coconut Oil, Mogu Mushrooms Synergy Blend

🍫 CHOCOLATE WHEY WARRIOR (313 calories, 30g protein)

Kion Grassfed Chocolate Whey Isolate Protein, Kion Grassfed Colostrum, Unsweetened Almond Milk, Flax Seed Oil, Organic Raw Cacao Nibs


🌱 AVO GREEN: Cucumber, Spinach, Lime, Celery, Parsley

🥕 AVO CARROT: Carrot, Celery, Lemon, Ginger, Turmeric, Black Pepper

🌶 AVO BEET: Beets, Carrots, Orange, Cayenne Pepper

Mindfully curated by yours truly with the help of my team at @knowyourphysio! Everything from research and design, to formulating, tasting, training staff, and more.


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From now on this is a foodie page 🤪

Jokes. But forreal go out there with some friends and find some fun food to eat, because food is more than just macros, micros, and calories.

We spent about 3 hours in line before indulging in this feast. You could smell the pork skin getting crispy, feel the machete go chop-chop, and dance along to upbeat salsa clave from over half a mile away while mingling with strangers who were just as eager to dig in.

Once we were finally in the trailer and high on propane, Angel put on a show with his machete before telling us a little bit about the past 25 years he’s spent working hard and supporting his community. The guy is quite literally a living legend.

Shortly after came a generous tasting session and then our combo order of lechón (roasted pork), pulpo (octopus), camarón (shrimp), tostones (fried plantain), mofongo (fried plantains smashed with garlic and pork rinds), and arroz (rice) under a bath of garlic lime sauce.

Hats off to “el señorito” Angel! Thank you for reminding us what it means to work hard, do what you love, support your community, and that food is about much more than calories!

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