Embracing Every Step: 12 Trends for Building Lifelong Vitality in 2026

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In 2026, the wellness landscape is all about recognizing that all efforts count—no matter how small. From quick exercise “snacks” that add up over time to prioritizing standing over sitting and committing to lifting weights, the focus is on sustainable, science-backed habits that enhance both the quality and length of your life. These 12 trends emphasize personalized approaches that build vitality gradually, proving that consistency in everyday actions is the true key to longevity.

1. Zone 2 Cardio

Zone 2 training involves low-to-moderate intensity aerobic exercise (about 60–70% of your max heart rate), where you can still chat comfortably. This enhances mitochondrial efficiency for improved fat burning, enhanced metabolic health, and increased cardiovascular endurance. Remember, all efforts count—even a short Zone 2 walk contributes to long-term gains without overwhelming your system.

2. High Protein Distribution

Protein is crucial for everyone, supporting bone health and muscle maintenance as we age. The 2026 trend is distributing intake evenly—aim for 0.45–0.9 grams per pound of body weight across meals—to optimize synthesis and curb hunger. Every protein-rich snack or meal adds up, reinforcing that small, consistent choices build lasting vitality. The RDA is the minimum for life…not health optimization. Plus, protein requires 25-30% of the calories ingested just to digest this macro nutrient, so your net caloric intake is less compared to carbs or fats. 😉

3. Stacking “Fat Loss Days”

Ditch extreme diets for “fat loss days” filled with whole foods, movement, and a modest 10–25% caloric deficit below your daily needs. Longevity comes from stacking these days over time, where all efforts count—each balanced day contributes to sustainable fat loss and overall health.

4. Habit Stacking

Make wellness effortless by “anchoring” new habits to existing ones, like pairing a probiotic with your morning coffee. This reduces reliance on willpower and creates routines that endure. It’s a reminder that all efforts count; even tiny stacks accumulate into powerful, lifelong habits.

5. Lifting Heavier Weights: The Ultimate Armor for Longevity

I am on repeat here, but lifting weights isn’t optional. It’s the cornerstone of 2026 wellness, emphasizing that true health demands mechanical challenge. Prioritize heavier loads to reap these benefits:

  • Muscle as a Metabolic Sink: Build more muscle to boost resting energy expenditure and insulin sensitivity for better carb processing.
  • Fast-Twitch Recruitment: Engage these fibers to combat age-related atrophy, preserving power and reducing fall risks.
  • Bone Density & Joint Resilience: Strengthen bones and tissues for injury prevention.
  • Neurological Adaptations: Enhance brain-muscle connections and cognitive function.

All efforts in the weight room count—start where you are and progress, as every lift adds up to a stronger, more resilient you. Here are a couple past posts to help:

6. Front-Loading Calories

Shift away from heavy dinners by eating most calories and carbs at breakfast and lunch, when your metabolism peaks. This aligns with your body’s rhythms to minimize fat storage. Pair it with standing more than sitting during meals to amplify benefits—every upright moment contributes to better energy use.

7. Precision Supplementation

Move beyond generic vitamins to personalized plans based on biomarkers, stressors, and age. This targeted strategy fills real gaps effectively. Remember, all efforts count; even a single, well-chosen supplement can enhance your routine when combined with habits like lifting weights.

8. Creatine for Brain Power

Once just for muscles, creatine now shines for brain health by boosting ATP production, aiding memory, focus, and stress resilience. Integrate it into your day, and combine with exercise snacks—short bursts that add up to improved mental and physical performance.

9. Optimizing Mitochondrial Health

Keep your cellular powerhouses thriving through Zone 2 cardio, strength training (especially lifting weights), and nutrients like CoQ10 and Omega-3s. All efforts count here; every session or nutrient choice supports efficient energy production and longevity.

10. Micro-Movement Snacks

Fight “sitting disease” with 30-second to 5-minute bursts—like 20 squats or a quick walk. These exercise snacks add up throughout the day, keeping your metabolism humming and joints mobile. Emphasize standing more than sitting whenever possible; even brief stands contribute to better circulation and energy levels. (Movement Matters)

11. Outdoor “Dual-Purpose” Training

Blend fitness with nature for physical and mental boosts—sunlight and fresh air lower cortisol and elevate mood better than indoor sessions. Incorporate lifting weights outdoors or standing-based activities; all efforts count, turning every park outing into a step toward vitality.

12. Smart Circadian Lighting

Use lighting that mimics the sun: bright blues in the morning for alertness, amber dims at night for melatonin. This optimizes sleep and energy. Tie it to habits like standing more during lit hours or adding exercise snacks—proving that small, integrated efforts accumulate for profound health impacts.

In essence, these 12 trends show that lifelong vitality isn’t built through extremes—it’s created through small, intentional choices repeated over time. When you combine movement, nourishment, strength, and recovery in simple, sustainable ways, your body rewards you with more energy, resilience, and joy in daily life.

Now is the perfect moment to prioritize your health. Start with one habit, one walk, one protein‑rich meal, or one micro‑movement snack. Your future self will thank you for every step you take today.

Here’s to your health in 2026!

Your Future Self Deserves the You Who Chooses Health Today

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When we think about getting older, most of us don’t picture limitations—we picture possibilities. Maybe you imagine hiking a trail you’ve always loved without needing to stop and catch your breath. Maybe you see yourself dancing at a family wedding, laughing and moving with ease. Or perhaps it’s something quieter, like being able to kneel down to garden, carry groceries without strain, or enjoy long days filled with the energy to actually do what you planned. Whatever your personal vision looks like, one thing holds true: it’s your health that will determine whether those moments feel joyful and accessible—or out of reach.

No matter what your vision looks like, it rests on one simple truth: Your body is the vessel that will carry you into those moments.

And how you care for that vessel today will shape the quality of your tomorrow.

It’s so easy to tell ourselves, “This won’t hurt,” or “I’ll get back on track next week.” It’s easy to take frequent “vacations” from healthy habits and hope the long-term impact will be small. But every choice we make—every skipped meal, every late night, every extra hour of sitting, every day we say “not today” to movement—adds up. Not necessarily in a dramatic way, but quietly, slowly, in the background.

And those small choices shape whether our last few decades feel vibrant and joyful…
or whether we’re “dying a little every day,” giving up mobility, strength, and energy that we could have protected.

The good news?
You have more control than you think.
And caring for your health doesn’t require extremes, punishment, or perfection. It requires daily actions—gentle, consistent, doable steps that honor the body you want to live in later.

Science shows that muscle health, in particular, plays a powerful role in healthy aging. When we challenge our muscles—even with low-impact sculpting or simple resistance work—the body responds beautifully. Stronger muscles support our joints, protect our bones, stabilize our balance, boost circulation, and help reduce the chronic inflammation that chips away at long-term wellness.

But this isn’t just about exercise. It’s about the foundational habits that create a body that will serve you in the decades ahead:

  • Daily movement—even 10–20 minutes adds up more than you realize.

  • Staying hydrated—fueling your cells, muscles, and brain.

  • Sleeping well—giving your body the time it needs to repair and reset.

  • Resistance and mobility work—preserving strength, balance, and ease.

  • Community—because support, connection, and accountability keep you going.

These choices are not small. They’re how you gift your future self the ability to live fully—not just survive.

Your health is worth the effort.
Your dreams are worth the consistency.
And you are worth caring for—today, tomorrow, and in every chapter still to come.

So let this be your gentle reminder—and your call to action:
Don’t wait. Start today. Choose the habits that will help you feel good, move freely, and live the life you imagine.

Your future self will thank you with every step, every adventure, every moment of joy you earned by saying, “My health matters.”

YOU got this.

Lisa

Power of the Pause: How One Breath Can Transform Your Relationships and Health

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We’ve all had those moments when a conversation suddenly shifts and becomes hard. Maybe someone’s words sting or a tone changes, and suddenly, you feel it in your body—your chest tightens, your heart races, and it feels like you can’t quite find your voice. Sometimes we lash out; other times we retreat into silence. After the encounter is over, we wish we had been able to stay steady and speak from a place of kindness and clarity instead of fear. It’s such a tender human experience, and it happens to us all.

The truth is: There’s always a small space—a pause—between what happens and how we choose to respond. In that pause lives our freedom.

A Pause is a Prescription

The simple act of pausing before you speak is more than just a polite gesture; it’s a powerful practice with tangible benefits for both your internal and external world.

The Health Benefit: Calming Your Nervous System

When we react instantly, we’re operating from our body’s “fight or flight” stress response. That tightness in your chest and racing heart? That’s a surge of cortisol and adrenaline. Constant reactivity keeps you in a state of low-grade stress, which is detrimental to long-term health. Taking even one gentle breath before you speak acts as a mini-circuit breaker. It gives your parasympathetic nervous system a chance to engage, slowing your heart rate and allowing you to soften. This little moment of presence trains your body to move from reactivity to response, which is a powerful tool for stress management.

The Relationship Benefit: Building Bridges, Not Walls

In every relationship—personal or business—the quality of our connection is determined by the quality of our communication. When we pause, we give ourselves the chance to notice what’s really happening inside and to choose words that build bridges instead of walls.

  • In Personal Relationships: A pause allows you to hear the emotion behind your loved one’s words, rather than just the content. You can move from defending your position to seeking to understand, opening the door to greater honesty, compassion, and connection.
  • In Business: When disagreements arise with a client, colleague, or team member, a reactive retort can escalate conflict and erode trust. A mindful pause allows you to formulate a response that is strategic, professional, and solution-focused, ultimately strengthening the relationship and improving outcomes.

That little moment of presence can open the door to greater understanding.

Moving Beyond “Sides” in Difficult Conversations

With practice, we can get better at this. Little by little, we can learn to bring more calm, courage, and compassion into all our conversations. Even the most difficult moments can become opportunities to grow closer and heal.

This powerful principle isn’t just for our homes and boardrooms—it is essential for our communities and our world. The biggest challenges we face, from family issues to city-wide problems, require us to move past entrenched positions. We must stop seeing people as being on an opposing “side” and start seeing them as partners in a shared purpose.

If we can bring this pause into our toughest political or community discussions, we can stop the cycle of partisan reactivity. We can commit to a simple truth: We should not be focused on winning; we should be focused on solving. When we pause, we can ask, “What is the collective good here?” instead of “How do I prove them wrong?”

The Call to Action: Pause for Progress

Every conversation is an opportunity. Every word becomes a chance to bring more love, clarity, and progress into the world—and that’s a gift we can give, again and again.

Let’s start today. The next time a conversation gets heated—whether it’s at the dinner table, in a work meeting, or even in a comment section online—I challenge you to simply:

Stop. Take one breath. Then speak.

Let the pause be your contribution to a more compassionate world. United we stand only when we choose to pause, listen, and build solutions together.

‘Till next time…WE got this!

Mid-Year Reset: Simple Habits for Big Health Wins

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It’s July, and we’re officially halfway through the year. This is a great time to check in on the goals you set back in January.

How Are Your Goals Doing?

If you’re crushing it, that’s fantastic—keep that momentum going! But if you’ve fallen a bit off track, don’t worry, you’re not alone. This isn’t a setback; it’s an opportunity to reset and refocus.

Take a moment to pause and reflect…what’s been working for you, and what hasn’t? Be honest with yourself.

Now, let’s get back to the fundamentals that truly make a difference:
* Hydrate: Aim for at least 80 oz of water daily.
* Move: Hit those 10,000 steps each day.
* Strengthen: Incorporate strength training at least 3 times a week.
* Fuel Smart: Stay on top of your calorie intake, making sure you’re nourishing your body, not hindering it.                                                                                                                      * Prioritize whole foods to meet your calorie goals & aim for .7-1.0 grams of protein per pound of your goal weight.

Simple Steps, Big Impact…

Reaching your goals doesn’t have to be complicated. You don’t need a complete overhaul—just a renewed commitment and a fresh mindset.  Your initial goals are still within reach, and you absolutely have the power to achieve them. Let’s shed any distractions or excuses that have held you back and recommit to what makes you feel strong, healthy, and powerful.

Let’s finish the year with intention and strength!  YOU got this.

The Power of Micro Wins Leading to Health & Fitness Transformations

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  • Mindset Mapping: Reflect on beliefs, habits, and past struggles. Acknowledge the cost of inconsistency and visualize the rewards of discipline.
  • Momentum Multiplier: Study role models, assess your current level of consistency, and establish accountability systems to accelerate progress.
  • Habit Hustle Protocol: A three-phase method for lasting habit change—Break & Build (eliminate harmful habits), Train & Tweak (introduce positive routines), Lock & Load (automate habits for long-term success). A 66-day minimum is recommended to cement behaviors.
  • Micro-Movement Method: Small, daily wins (S.C.A.—Small Consistent Actions) lead to big results over time. Mundane but repeated efforts build momentum. Go ahead…be boring!
  • Pyramid of Peak Performance: Establish mission-driven motivation, use strategic recovery, develop resilience, and commit to structured consistency for lifelong health and fitness success.

Remember, success in health and fitness isn’t about drastic changes—it’s about small, steady steps that compound over time.  Are you getting a good night’s sleep? If not, hacking your sleep and working on a bedtime routine could be a good place to start.  (See post, “Sleep. the Magic Pill“)

To help you map our your WHY and identify steps you can start taking today, take some time to WRITE responses to these questions:

  1. What is one powerful habit that can amplify others?
  2. What belief is making me inconsistent?
  3. Name 3 ways this inconsistency is negatively impacting you?
  4. What are 5  rewards you will get with consistency?
  5. What is 1 new move you can make each day for the next week to move closer to your desired self?
  6. Can you identify 3-5 people who are MASTERS of consistency?
  7. What do you think they do to remain consistent?
  8. Can you identify a solid accountability partner?
  9. What is your plan to get back on track?
  10. What can you do to celebrate yourself?

Small consistent steps = BIG results!

You got this!

Holiday Blues? Brighten Your Season with These Simple Tips

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The holiday season, while filled with joy and cheer, can also be a challenging time for many. Feelings of anxiety, stress, and depression can creep in, making it difficult to fully enjoy the festivities. But don’t worry, there are simple, effective ways to brighten your mood and navigate the season with greater ease.

The Power of Self-Care

Self-care isn’t a luxury; it’s a necessity, especially during stressful times. Here are a few tips to help you prioritize self-care this holiday season:

  1. Embrace the Morning Light:
  • Why it helps: Early morning sunlight helps regulate your body’s internal clock, improving sleep quality and mood.
  • How to do it: Make it a habit to wake up early and spend some time outdoors, even if it’s just for a few minutes.
  1. Move Your Body:
  • Why it helps: Exercise releases endorphins, natural mood boosters that can reduce stress and anxiety.
  • How to do it: Find activities you enjoy, whether it’s a brisk walk, yoga, or dancing.
  1. Fuel Your Body:
  • Why it helps: A balanced diet provides the energy and nutrients your body needs to function optimally.
  • How to do it: Prioritize protein-rich foods like lean meats, fish, beans, and nuts.
  1. Hydrate, Hydrate, Hydrate:
  • Why it helps: Staying hydrated can improve cognitive function, mood, and overall health.
  • How to do it: Aim to drink half your body weight in ounces of water daily.
  1. Nourish Your Soul:
  • Why it helps: Eating whole, unprocessed foods can enhance your mood and energy levels.
  • How to do it: Incorporate plenty of fruits, vegetables, and whole grains into your diet.
  1. Limit the Sugar Rush:
  • Why it helps: Excessive sugar consumption can lead to mood swings and energy crashes.
  • How to do it: Opt for natural sweeteners like honey or maple syrup and choose fruits for dessert.
  1. Connect with Loved Ones:
  • Why it helps: Strong social connections can provide support and reduce feelings of loneliness.
  • How to do it: Spend quality time with friends and family, or reach out to loved ones who live far away.
  1. Cuddle with a Pet:
  • Why it helps: Interacting with pets can reduce stress, lower blood pressure, and boost mood.
  • How to do it: Spend time with your furry friend, whether it’s a cat, dog, or other pet.

Remember, you’re not alone. If you’re struggling with holiday stress or depression, reach out to a mental health professional or a trusted friend or family member. By taking care of yourself and seeking support when needed, you can navigate the holiday season with greater peace and joy.

   

Positivity Posse: Surround Yourself with Uplifting Vibes!

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We all know the struggle: you’re brimming with positivity, determined to think and speak happy thoughts. But then, negativity creeps in from those around you. Maybe they don’t understand the power of positive thinking, or perhaps they’re stuck in a rut of complaining and criticizing.

Here’s the good news: you have a choice! You don’t have to get sucked into the vortex of negativity.

The Secret Weapon: Your Tribe

The key to staying positive is surrounding yourself with like-minded people – your “positivity posse.” These are the friends, family, or colleagues who lift you up, inspire you, and celebrate your journey.

Power in Numbers:

Let’s face it, one positive voice is great, but two (or more!) are unstoppable! Partner up with someone who shares your positive outlook. Together, you can gently nudge conversations back towards the light, subtly reminding others of the power of a good attitude.

Leading by Example:

Even if you can’t directly change someone, you can still influence their world. Be the beacon of positivity! Inject optimistic statements into conversations, or simply steer the topic towards something uplifting. Your genuine enthusiasm will be contagious.

Know Your Limits:

Not everyone thrives on positivity. Sometimes, people cling to negativity as a comfort zone. Let them know you care, but also give them the space to find their own path.

The Art of the Exit:

If negativity becomes overwhelming, it’s okay to excuse yourself. Removing your energy from the situation sends a subtle yet powerful message.

Honest Talk:

For those close to you, an honest conversation about negativity might be the key. Remember, awareness is the first step to change.

Positivity is a Magnet:

By surrounding yourself with those who share your positive outlook, you create a powerful force field that attracts others. Soon, you’ll find your positivity posse growing, lighting up the world one positive thought at a time!

You got this!

Live Life to the Fullest: How Weightlifting Can Help You Stay Active and Independent

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As we age, our muscles naturally lose strength and mass. This is called sarcopenia, and it can make everyday tasks like getting dressed or climbing stairs more challenging.

You might think sarcopenia is a problem for much older people, but it actually starts earlier than you might think! Muscle strength and power (how quickly your muscles can contract) start to decline around age 40. This happens because some muscle fibers, called type II fibers, shrink faster with age than others. These type II fibers are the ones responsible for powerful movements.

As we age, we can lose muscle mass and strength. This is called sarcopenia, and it can make everyday activities like getting dressed or climbing stairs more difficult. You might think this is just something that happens when you get really old, but it starts earlier than you might expect.

Around 40, our muscles can start to lose their power and strength. This happens because the type of muscle fibers used for powerful movements (like sprinting or lifting heavy objects) are more prone to shrinking with age.

But, here’s the good news: even though muscle loss is common as we age, it’s not inevitable! Recent research shows that strength training with weights can actually reverse some of the age-related changes in these muscle cells! This means you can potentially slow down or even prevent muscle loss by incorporating resistance training into your routine.

So my friends, it’s never too late to start strengthening your muscles. AND, the benefits of preventing muscle loss with age are clear: regular exercise, especially weight training, can help you keep your muscles strong and functional as you age. Imagine a world where everyone feels strong and capable well into their golden years!

Are ya ready to get started? Let’s ditch the “too old” mentality and embrace the power of lifting. TODAY.

Stay active, lift some weights, and keep your muscles happy! They’ll thank you for it later.

Carpe Diem,

Lisa

Maintain Your MoJo (MUSCLE!!) With Bands

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Hey…what did you think I was referring to?

Friends, you know I hate to be the bearer of bad news, BUT the natural loss of muscle mass and strength as we age is associated with all-cause mortality and linked to the incidence of many chronic diseases…like cardiovascular disease and stroke, hypertension, insulin resistance, and type 2 diabetes.

According to the National Institute of Health, muscle mass decreases 3-8% per decade after 30 and this rate of muscle decline is higher after 60!  Less muscle generally means a higher body fat percentage and higher body fat slows your metabolism down, NOT age.

Here are 5 ways to combat muscle decline:

  1. Eat protein (Ladies…are you getting enough?)
  2. Resistance train (Do you have a strength training routine that involves building muscle?)
  3. Increase your Omega 3s (Omega 3’sare anti-inflammatory and inflammation causes muscle to break down)
  4. Check your vitamin D levels (vitamin D helps with muscle protein synthesis)
  5. Walk (walking increases mobility and blood flow which helps with insulin and muscle repair)

If you don’t have access to a gym or some weights, resistance bands are an inexpensive option to help maintain or build muscle.  Many exercises can be done with resistance bands to work the upper or lower body. Here are a few upper body examples:

1. Overhead press

  • Stand with your feet shoulder-width apart and hold the band in each hand with an overhand grip.
  • Raise the band up to shoulder height, then press it overhead until it is straight above your head.
  • Slowly lower the band back down to shoulder height, then repeat.

2. Chest press

  • Lie on your back with your knees bent and your feet flat on the ground.
  • Hold the band in each hand with an overhand grip, palms facing each other.
  • Slowly lower the band down to your chest, then press it back up to the starting position.

3. Bicep curl

  • Stand with your feet shoulder-width apart and hold the band in each hand with a supinated grip (palms facing up).
  • Curl the band up to your shoulders, then slowly lower it back down.

4. Tricep extension

  • Stand with your feet shoulder-width apart and hold the band in each hand with an underhand grip (palms facing down).
  • Bend your elbows and extend your arms behind you, keeping your elbows close to your body.
  • Slowly lower your arms back down to the starting position.

These are just a few examples of exercises that can be done with resistance bands to work the upper body. There are many other exercises that can be done, so find some that you enjoy and that challenge you.

Tips for using resistance bands:

  • When choosing a resistance band, start with a light band and gradually increase the resistance as you get stronger.
  • Make sure to warm up before using resistance bands.
  • Focus on proper form and don’t sacrifice form for weight.
  • Listen to your body and don’t push yourself too hard.
  • Vary your workouts to keep your body challenged.

Resistance bands are a great way to add variety to your workouts and challenge your muscles. They are also a portable and affordable option for strength training. I take them with me when I travel!

Prevent sarcopenia (muscle loss) and get strong today.

Your body and your family will thank you.

 

 

 

 

 

 

 

Lisa

 

The Best Anti-Aging Secrets Aren’t So Secret

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The proverbial “fountain of youth”…sought by many and assumed to be so elusive. But….is it?

The truth is, much of we have come to believe as “age related decline” is not age related, but rather LIFESTYLE related –AND we can do something about each of these factors.  Boiling multiple studies down to a nutshell, we’ve learned there are six primary lifestyle factors were repeatedly identified:

  • Exercise
  • Sleep
  • Managing stress
  • Building social connections
  • Avoiding toxins, and
  • Diet

In other words, what you put into your body (or don’t), movement, socializing and sleep will impact how long you live and the quality of your life.

I’ve written about sleep before (see prior blogs) – but by now, most of you are aware of the factors that can impact a good night’s sleep. However you may not have bought into what a key role sleep plays in health, mind function, energy, and inflammation…and how it aids the other 5 longevity factors listed above.

If aging well and FEELING GOOD are important to you, prioritize sleep and then focus on the other factors. Here are a few ideas to help improve your sleep habits:

1. Establish a bedtime routine: (warm shower or bath)

  • Journal. (writing down thoughts, worries or to-dos will get them out of your head)
  • Read a book.
  • Meditate. (I have to say I love a guided meditation to fall asleep to or ocean sounds..)

2. Check out your sleep environment:

  • 60-67 degrees is ideal.
  • Are loud sounds blocked out? (a white noise machine may help)
  • Black out shades are great for keeping light from coming in.

3. We can’t omit the blue light conversation. (phone, TV, tablet, computer)

  • Sorry, but it’s true…blue light can be super disruptive. It’s best to shut screens down 2 hours BEFORE bed.

4. Become aware of when you last eat or drink.

  • You know that saying, “Eat with the sun, sleep with the moon”? It’s a good rule to follow. If you go to bed by 10, you’ll want to have dinner by 6 or 7.
  • Watch fluids …you know why.
  • That includes alcohol. Without exception, alcohol negatively impacts sleep. Cut off alcohol about the same time as dinner and limit consumption.

5. A good night’s sleep begins with bright sun light early in the day. This will keep your body’s circadian rhythm in sync and turn off melatonin.

6. Exercise or be active – just not right before bedtime!

So there you go. Feeling your best and aging well are mostly in your hands. Take a couple ideas and start incorporating them into your life because today is “some” day. Carpe diem & sleep well my friends, sleep well.

”Sleep is that golden chain that ties health and our bodies together.” –  Thomas Dekker