Non-Sleep Deep Rest: A Neurobiologist’s Take

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How to get many benefits of sleep, while awake!

Today we’re talking about Dr. Andrew Huberman, a neuroscientist and professor in the department of neurobiology at Stanford School of Medicine.

He’s also a popular podcaster, and as his Wikipedia page notes:

❝In episodes lasting several hours, Huberman talks about the state of research in a specific topic, both within and outside his specialty❞

Today, we won’t be taking hours, and we will be taking notes from within his field of specialty (neurobiology). Specifically, in this case:

Non-Sleep Deep Rest (NSDR)

What is it? To quote from his own dedicated site on the topic:

What is NSDR (Yoga Nidra)? Non-Sleep Deep Rest, also known as NSDR, is a method of deep relaxation developed by Dr. Andrew Huberman, a neuroscientist at Stanford University School of Medicine.

It’s a process that combines controlled breathing and detailed body scanning to bring you into a state of heightened awareness and profound relaxation. The main purpose of NSDR is to reduce stress, enhance focus, and improve overall well-being.❞

While it seems a bit bold of Dr. Huberman to claim that he developed yoga nidra, it is nevertheless reassuring to get a neurobiologist’s view on this:

How it works, by science

Dr. Huberman says that by monitoring EEG readings during NSDR, we can see how the brain slows down. Measurably!

  • It goes from an active beta range of 13–30 Hz (normal waking) to a conscious meditation state of an alpha range of 8–13 Hz.
  • However, with practice, it can drop further, into a theta range of 4–8 Hz.
  • Ultimately, sustained SSDR practice can get us to 0.5–3 Hz.

This means that the brain is functioning in the delta range, something that typically only occurs during our deepest sleep.

You may be wondering: why is delta lower than theta? That’s not how I remember the Greek alphabet being ordered!

Indeed, while the Greek alphabet goes alpha beta gamma delta epsilon zeta eta theta (and so on), the brainwave frequency bands are:

  • Gamma = concentrated focus, >30 Hz
  • Beta = normal waking, 13–30 Hz
  • Alpha = relaxed state, 8–13 Hz
  • Theta = light sleep, 4–8 Hz
  • Delta = deep sleep, 1–4 Hz

Source: Sleep Foundationwith a nice infographic there too

NSDR uses somatic cues to engage our parasympathetic nervous system, which in turn enables us to reach those states. The steps are simple:

  1. Pick a time and place when you won’t be disturbed
  2. Lie on your back and make yourself comfortable
  3. Close your eyes as soon as you wish, and now that you’ve closed them, imagine closing them again. And again.
  4. Slowly bring your attention to each part of your body in turn, from head to toe. As your attention goes to each part, allow it to relax more.
  5. If you wish, you can repeat this process for another wave, or even a third.
  6. Find yourself well-rested!

Note: this engagement of the parasympathetic nervous system and slowing down of brain activity accesses restorative states not normally available while waking, but 10 minutes of NSDR will not replace 7–9 hours of sleep; nor will it give you the vital benefits of REM sleep specifically.

So: it’s an adjunct, not a replacement

Want to try it, but not sure where/how to start?

When you’re ready, let Dr. Huberman himself guide you through it in this shortish (10:49) soundtrack:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to try it, but not right now? Bookmark it for later

Take care!

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  • The Autoimmune Cure – by Dr. Sara Gottfried

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    We’ve featured Dr. Gottfried before, as well as another of her books (“Younger”), and this one’s a little different, and on the one hand very specific, while on the other hand affecting a lot of people.

    You may be thinking, upon reading the subtitle, “this sounds like Dr. Gabor Maté’s ideas” (per: “When The Body Says No”), and 1) you’d be right, and 2) Dr. Gottfried does credit him in the introduction and refers back to his work periodically later.

    What she adds to this, and what makes this book a worthwhile read in addition to Dr. Maté’s, is looking clinically at the interactions of the immune system and nervous system, but also the endocrine system (Dr. Gottfried’s specialty) and the gut.

    Another thing she adds is more of a focus on what she writes about as “little-t trauma”, which is the kind of smaller, yet often cumulative, traumas that often eventually add up over time to present as C-PTSD.

    While “stress increases inflammation” is not a novel idea, Dr. Gottfried takes it further, and looks at a wealth of clinical evidence to demonstrate the series of events that, if oversimplified, seem unbelievable, such as “you had a bad relationship and now you have lupus”—showing evidence for each step in the snowballing process.

    The style is a bit more clinical than most pop-science, but still written to be accessible to laypersons. This means that for most of us, it might not be the quickest read, but it will be an informative and enlightening one.

    In terms of practical use (and living up to its subtitle promise of “cure”), this book does also cover all sorts of potential remedial approaches, from the obvious (diet, sleep, supplements, meditation, etc) to the less obvious (ketamine, psilocybin, MDMA, etc), covering the evidence so far as well as the pros and cons.

    Bottom line: if you have or suspect you may have an autoimmune problem, and/or would just like to nip the risk of such in the bud (especially bearing in mind that the same things cause neuroinflammation and thus, putatively, depression and dementia too), then this is one for you.

    Click here to check out the Autoimmune Cure, and take care of your body and mind!

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  • Older Americans Say They Feel Trapped in Medicare Advantage Plans

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    In 2016, Richard Timmins went to a free informational seminar to learn more about Medicare coverage.

    “I listened to the insurance agent and, basically, he really promoted Medicare Advantage,” Timmins said. The agent described less expensive and broader coverage offered by the plans, which are funded largely by the government but administered by private insurance companies.

    For Timmins, who is now 76, it made economic sense then to sign up. And his decision was great, for a while.

    Then, three years ago, he noticed a lesion on his right earlobe.

    “I have a family history of melanoma. And so, I was kind of tuned in to that and thinking about that,” Timmins said of the growth, which doctors later diagnosed as malignant melanoma. “It started to grow and started to become rather painful.”

    Timmins, though, discovered that his enrollment in a Premera Blue Cross Medicare Advantage plan would mean a limited network of doctors and the potential need for preapproval, or prior authorization, from the insurer before getting care. The experience, he said, made getting care more difficult, and now he wants to switch back to traditional, government-administered Medicare.

    But he can’t. And he’s not alone.

    “I have very little control over my actual medical care,” he said, adding that he now advises friends not to sign up for the private plans. “I think that people are not understanding what Medicare Advantage is all about.”

    Enrollment in Medicare Advantage plans has grown substantially in the past few decades, enticing more than half of all eligible people, primarily those 65 or older, with low premium costs and perks like dental and vision insurance. And as the private plans’ share of the Medicare patient pie has ballooned to 30.8 million people, so too have concerns about the insurers’ aggressive sales tactics and misleading coverage claims.

    Enrollees, like Timmins, who sign on when they are healthy can find themselves trapped as they grow older and sicker.

    “It’s one of those things that people might like them on the front end because of their low to zero premiums and if they are getting a couple of these extra benefits — the vision, dental, that kind of thing,” said Christine Huberty, a lead benefit specialist supervising attorney for the Greater Wisconsin Agency on Aging Resources.

    “But it’s when they actually need to use it for these bigger issues,” Huberty said, “that’s when people realize, ‘Oh no, this isn’t going to help me at all.’”

    Medicare pays private insurers a fixed amount per Medicare Advantage enrollee and in many cases also pays out bonuses, which the insurers can use to provide supplemental benefits. Huberty said those extra benefits work as an incentive to “get people to join the plan” but that the plans then “restrict the access to so many services and coverage for the bigger stuff.”

    David Meyers, assistant professor of health services, policy, and practice at the Brown University School of Public Health, analyzed a decade of Medicare Advantage enrollment and found that about 50% of beneficiaries — rural and urban — left their contract by the end of five years. Most of those enrollees switched to another Medicare Advantage plan rather than traditional Medicare.

    In the study, Meyers and his co-authors muse that switching plans could be a positive sign of a free marketplace but that it could also signal “unmeasured discontent” with Medicare Advantage.

    “The problem is that once you get into Medicare Advantage, if you have a couple of chronic conditions and you want to leave Medicare Advantage, even if Medicare Advantage isn’t meeting your needs, you might not have any ability to switch back to traditional Medicare,” Meyers said.

    Traditional Medicare can be too expensive for beneficiaries switching back from Medicare Advantage, he said. In traditional Medicare, enrollees pay a monthly premium and, after reaching a deductible, in most cases are expected to pay 20% of the cost of each nonhospital service or item they use. And there is no limit on how much an enrollee may have to pay as part of that 20% coinsurance if they end up using a lot of care, Meyers said.

    To limit what they spend out-of-pocket, traditional Medicare enrollees typically sign up for supplemental insurance, such as employer coverage or a private Medigap policy. If they are low-income, Medicaid may provide that supplemental coverage.

    But, Meyers said, there’s a catch: While beneficiaries who enrolled first in traditional Medicare are guaranteed to qualify for a Medigap policy without pricing based on their medical history, Medigap insurers can deny coverage to beneficiaries transferring from Medicare Advantage plans or base their prices on medical underwriting.

    Only four states — Connecticut, Maine, Massachusetts, and New York — prohibit insurers from denying a Medigap policy if the enrollee has preexisting conditions such as diabetes or heart disease.

    Paul Ginsburg is a former commissioner on the Medicare Payment Advisory Commission, also known as MedPAC. It’s a legislative branch agency that advises Congress on the Medicare program. He said the inability of enrollees to easily switch between Medicare Advantage and traditional Medicare during open enrollment periods is “a real concern in our system; it shouldn’t be that way.”

    The federal government offers specific enrollment periods every year for switching plans. During Medicare’s open enrollment period, from Oct. 15 to Dec. 7, enrollees can switch out of their private plans to traditional, government-administered Medicare.

    Medicare Advantage enrollees can also switch plans or transfer to traditional Medicare during another open enrollment period, from Jan. 1 to March 31.

    “There are a lot of people that say, ‘Hey, I’d love to come back, but I can’t get Medigap anymore, or I’ll have to just pay a lot more,’” said Ginsburg, who is now a professor of health policy at the University of Southern California.

    Timmins is one of those people. The retired veterinarian lives in a rural community on Whidbey Island just north of Seattle. It’s a rugged, idyllic landscape and a popular place for second homes, hiking, and the arts. But it’s also a bit remote.

    While it’s typically harder to find doctors in rural areas, Timmins said he believes his Premera Blue Cross plan made it more challenging to get care for a variety of reasons, including the difficulty of finding and getting in to see specialists.

    Nearly half of Medicare Advantage plan directories contained inaccurate information on what providers were available, according to the most recent federal review. Beginning in 2024, new or expanding Medicare Advantage plans must demonstrate compliance with federal network expectations or their applications could be denied.

    Amanda Lansford, a Premera Blue Cross spokesperson, declined to comment on Timmins’ case. She said the plan meets federal network adequacy requirements as well as travel time and distance standards “to ensure members are not experiencing undue burdens when seeking care.”

    Traditional Medicare allows beneficiaries to go to nearly any doctor or hospital in the U.S., and in most cases enrollees do not need approval to get services.

    Timmins, who recently finished immunotherapy, said he doesn’t think he would be approved for a Medigap policy, “because of my health issue.” And if he were to get into one, Timmins said, it would likely be too expensive.

    For now, Timmins said, he is staying with his Medicare Advantage plan.

    “I’m getting older. More stuff is going to happen.”

    There is also a chance, Timmins said, that his cancer could resurface: “I’m very aware of my mortality.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Lower Cholesterol Naturally

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    Lower Cholesterol, Without Statins

    We’ll start this off by saying that lowering cholesterol might not, in fact, be critical or even especially helpful for everyone, especially in the case of women. We covered this more in our article about statins:

    Statins: His & Hers?

    …which was largely informed by the wealth of data in this book:

    The Truth About Statins – by Dr. Barbara H. Roberts

    …which in turn, may in fact put a lot of people off statins. We’re not here to tell you don’t use them—they may indeed be useful or even critical for some people, as Dr. Roberts herself also makes makes clear. But rather, we always recommend learning as much as possible about what’s going on, to be able to make the most informed choices when it comes to what often might be literally life-and-death decisions.

    On which note, if anyone would like a quick refresher on cholesterol, what it actually is (in its various forms) and what it does, why we need it, the problems it can cause anyway, then here you go:

    Demystifying Cholesterol

    Now, with all that in mind, we’re going to assume that you, dear reader, would like to know:

    • how to lower your LDL cholesterol, and/or
    • how to maintain a safe LDL cholesterol level

    Because, while the jury’s out on the dangers of high LDL levels for women in particular, it’s clear that for pretty much everyone, maintaining them within well-established safe zones won’t hurt.

    Here’s how:

    Relax

    Or rather, manage your stress. This doesn’t just reduce your acute risk of a heart attack, it also improves your blood metrics along the way, and yes, that includes not just blood pressure and blood sugars, but even triglycerides! Here’s the science for that, complete with numbers:

    What are the effects of psychological stress and physical work on blood lipid profiles?

    With that in mind, here’s…

    How To Manage Chronic Stress (Even While Chronically Stressed)

    Not chemically “relaxed”, though

    While relaxing is important, drinking alcohol and smoking are unequivocally bad for pretty much everything, and this includes cholesterol levels:

    Can We Drink To Good Health? ← this also covers popular beliefs about red wine and heart health, and the answer is no, we cannot

    As for smoking, it is good to quit as soon as possible, unless your doctor specifically advises you otherwise (there are occasional situations where something else needs to be dealt with first, but not as many some might like to believe):

    Addiction Myths That Are Hard To Quit

    If you’re wondering about cannabis (CBD and/or THC), then we’d love to tell you about the effect these things have on heart health in general and cholesterol levels in particular, but the science is far too young (mostly because of the historic, and in some places contemporary, illegality cramping the research), and we could only find small, dubious, mutually contradictory studies so far. So the honest answer is: science doesn’t know this one, yet.

    Exercise… But don’t worry, you can still stay relaxed

    When it comes to heart health, the most important thing is keeping moving, so getting in those famous 150 minutes per week of moderate exercise is critical, and getting more is ideal.

    240 minutes per week is a neat 40 minutes per day, by the way and is very attainable (this writer lives a 20-minute walk away from where she does her daily grocery shopping, thus making for a daily 40-minute round trip, not counting the actual shopping).

    See: The Doctor Who Wants Us To Exercise Less, And Move More

    If walking is for some reason not practical for you, here’s a whole list of fun options that don’t feel like exercise but are:

    No-Exercise Exercise!

    Manage your hormones

    This one is mostly for menopausal women, though some people with atypical hormonal situations may find it applicable too.

    Estrogen protects the heart… Until it doesn’t:

    Menopause can bring increased cholesterol levels and other heart risks. Here’s why and what to do about it

    See also: World Menopause Day: Menopause & Cardiovascular Disease Risk

    Here’s a great introduction to sorting it out, if necessary:

    Dr. Jen Gunter: What You Should Have Been Told About Menopause Beforehand

    Eat a heart-healthy diet

    Shocking nobody, but it has to be said, for the sake of being methodical. So, what does that look like?

    What Matters Most For Your Heart? Eat More (Of This) For Lower Blood Pressure

    (it’s fiber in the #1 spot, but there’s a list of most important things there, that’s worth checking out and comparing it to what you habitually eat)

    You can also check out the DASH (Dietary Approaches to Stop Hypertension) edition of the Mediterranean diet, here:

    Four Ways To Upgrade The Mediterranean Diet

    As for saturated fat (and especially trans-fats), the basic answer is to keep them to minimal, but there is room for nuance with saturated fats at least:

    Can Saturated Fats Be Healthy?

    And lastly, do make sure to get enough omega 3 fatty-acids:

    What Omega-3s Really Do For Us

    And enjoy plant sterols and stanols! This would need a whole list of their own, so here you go:

    Take These To Lower Cholesterol! (Statin Alternatives)

    Take care!

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  • When You “Can’t Complain”

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    A Bone To Pick… Up And Then Put Back Where We Found It

    In today’s Psychology Sunday feature, we’re going to be flipping the narrative on gratitude, by tackling it from the other end.

    We have, by the way, written previously about gratitude, and what mistakes to avoid, in one of our pieces on positive psychology:

    How To Get Your Brain On A More Positive Track (Without Toxic Positivity)

    “Can’t complain”

    Your mission, should you choose to accept it (and come on, who doesn’t like a challenge?) is to go 21 days without complaining (to anyone, including yourself, about anything). If you break your streak, that’s ok, just start again!

    Why?

    Complaining is (unsurprisingly) inversely correlated with happiness, in a self-perpetuating cycle:

    Pet Peeves and Happiness: How Do Happy People Complain?

    And if a stronger motivation is required, there’s a considerable inverse correlation between all-cause happiness and all-cause mortality, even when potential confounding factors (e.g., chronic health conditions, socioeconomic status, etc) are controlled for, and especially as we get older:

    Investing in Happiness: The Gerontological Perspective

    How?

    You may have already formulated some objections by this point, for example:

    • Am I supposed to tell my doctor/therapist “I’m fine thanks; how are you?”
    • Some things are worthy of complaint; should I be silent?

    But both of these issues (communication, and righteousness) have answers:

    On communication:

    There is a difference between complaining, and giving the necessary information in answer to a question—or even volunteering such information.

    For example, when our site went down yesterday, some of you wrote to us to let us know the links weren’t working. There is a substantive difference (semantic, ontological, and teleological) between:

    • The content was great but the links in “you may have missed” did not work.❞ ← a genuine piece of feedback we received (thank you!)
    • Wasted my time, couldn’t read your articles! Unsubscribing, and I hope your socks get wet tomorrow! ← nobody said this; our subscribers are lovely (thank you)
    • Note that the former wasn’t a complaint, it was genuinely helpful feedback, without which we might not have noticed the problem and fixed it.
    • The latter was a complaint, and also (like many complaints) didn’t even address the actual problem usefully.

    What makes it a complaint or not is not the information conveyed, but the tone and intention. So for example:

    “You’ve only done half the job I asked you to!” → “Thank you for doing the first half of this job, could you please do the other half now?”

    Writer’s anecdote: my washing machine needs a part replaced; the part was ordered two weeks ago and I was told it would take a week to arrive. It’s been two weeks, so tomorrow I will not complain, but I will politely ask whether they have any information about the delay, and a new estimated time of arrival. Because you know what? Whatever the delay is, complaining won’t make it arrive last week!

    On righteousness:

    Indeed, some things are very worthy of complaint. But are you able to effect a solution by complaining? If not, then it’s just hot air. And venting isn’t without its own merits (we touched on the benefits of emotional catharsis recently), but that should be a mindful choice when you choose to do that, not a matter of reactivity.

    Complaining is a subset of criticizing, and criticizing can be done without the feeling and intent of complaining. However, it too should definitely be measured and considered, responsive, not reactive. This itself could be the topic for another main feature, but for now, here’s a Psychology Today article that at least explains the distinction in more words than we have room for here:

    React vs Respond: What’s the difference?

    This, by the way, also goes the same for engaging in social and political discourse. It’s easy to get angry and reactive, but it’s good to take a moment to pick your battles, and by all means fight for what you believe in, and/but also do so responsively rather than reactively.

    Not only will your health thank you, but you’re also more likely to “win friends and influence people” and all that!

    What gets measured, gets done

    Find a way of tracking your streak. There are apps for that, like this one, or you could find a low-tech method you prefer.

    Bonus tip: if you do mess up and complain, and you realize as you’re doing it, take a moment to take a breath and correct yourself in the moment.

    Take care!

    Don’t Forget…

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    Learn to Age Gracefully

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  • How To Unchoke Yourself If You Are Dying Alone

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    The first things that most people think of, won’t work. This firefighter advises on how to actually do it:

    Steps to take

    Zero’th step: he doesn’t mention this, but try coughing first. You might think coughing will be a natural reaction anyway, but that tends only to happen automatically with small partial obstructions, not a complete blockage. Either way, try to cough forcefully to see if it dislodges whatever you’re choking on. If that doesn’t work…

    Firstly: don’t rely on calling for help if you’re alone and cannot speak; you’re unlikely to be able to communicate and you will just waste time (when you don’t have time to waste). Even if you call emergency services and they trace your location, chances are that, at most, a cop car will show up some hours later to see what it was about. They will not dispatch an ambulance on the strength of “someone called and said nothing”.

    Secondly, it is probable that will not be able to perform an abdominal thrust (also called Heimlich maneuvre in the US) on yourself the way you could on another person, and hitting your chest with your hand will produce insufficient force even if you’re quite strong. Nor are you likely to be able to slap yourself on the back to way you might another person.

    Instead, he advises:

    • Find a sturdy object: use a chair, table, countertop, or another firm surface that has an edge.
    • Use gravity to perform self-Heimlich: position yourself with the edge of the object just below your sternum (he says ribcage, but the visuals show he clearly means the bottom of the sternum, where the diaphragm is, not the lower ribs). Fall onto the object forcefully to create pressure and dislodge the obstruction. This will not be fun.
    • If it doesn’t work indoors: move to a visible outdoor location like your yard or a neighbor’s lawn. Falling visibly on the ground will likely alert someone to call for help.

    While doing the above, remain as calm as possible, as this will not only increase the length of time you have before passing out, but will also help avoid your throat muscles tightening even more, worsening the choking.

    After doing the above, seek medical attention now that you can communicate; you’ve probably broken some ribs and you might have organ damage.

    For more on all this plus visual demonstrations, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    How To Survive A Heart Attack When You’re Alone ← very different advice for this scenario!

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Switchcraft – by Dr. Elaine Fox

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    How do we successfully balance “a mind is like a parachute: it only works if it’s open”, with the importance of also actually having some kind of personal integrity and consistency?

    Dr. Fox recommends that we focus on four key attributes:

    • Mental agility
    • Self-awareness
    • Emotional awareness
    • Situational awareness

    If this sounds a little wishy-washy, it isn’t—she delineates and explains each in detail. And most importantly: how we can build and train each one.

    Mental agility, for example, is not about being able to rapidly solve chess problems or “answer these riddles three”. It’s more about:

    • Adaptability
    • Balancing our life
    • Challenging (and if appropriate, changing) our perspective
    • Developing our mental competence

    This sort of thing is the “meat” of the book. Meanwhile, self-awareness is more a foundational conscious knowledge of one’s own “pole star” values, while emotional awareness is a matter of identifying and understanding and accepting what we feel—anything less is self-sabotage! And situational awareness is perhaps most interesting:

    Dr. Fox advocates for “trusting one’s gut feelings”. With a big caveat, though!

    If we trust our gut feelings without developing their accuracy, we’re just going to go about being blindly prejudiced and often wrong. So, a whole section of the book is devoted to honing this and improving our ability to judge things as they really are—rather than as we expect.

    Bottom line: this book is a great tool for not only challenging our preconceptions about how we think, but giving us the resources to be adaptable and resilient without sacrificing integrity.

    Click here to check out Switchcraft on Amazon and level up your thinking!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: