Your circadian rhythm is your body’s master clock 🕒Just like any system, it needs a daily reboot sequence ⚡️5-10 minutes of outdoor light within 30 mins of waking = your boot sequence for peak performance 🚀Skip this, and you’re running your body’s OS in debug mode all day.Drop a ☀️ for my morning light optimization protocol.#morninglight #circadianrhythm #naturalsunlight #PowerUpProtocol #health #ITWolverine

F*ck resolutions. Let’s talk discipline. 💪Motivation fades. Systems last. 📊In tech, we don’t rely on motivation to maintain servers. We use protocols. We execute with discipline. We measure results. 🎯Ready to optimize your health like you optimize your systems? 🚀Drop a 💪 if you’re ready to make discipline your default protocol in 2024.#PowerUpProtocol #health #wellness #nutrition #fitness #ITWolverine #2024goals

Harvard Medical School research shows evening screen exposure can slash melatonin (your sleep hormone) production by 50%. - Blue Light Has a Dark Side - July 24, 2024Its not just blue light, bright lights can suppress melatonin level by 70–90% during nighttime exposure. Where as dim light less than 15-20%. – NIH PubMed - Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans – Dec 30, 2010#health #wellness #sleep #sleepoptimization #circadianrhythm #ITWolverine #PowerUpProtocol

DESK WARRIOR ALERT: Research published in the American Journal of Medicine found sitting 6+ hours daily increases obesity risk by as much as 23%.Time to implement strategic movement protocols.#exercise #health #wellness #fitness #techlife #ITWolverine #PowerUpProtocol

Fact: In a July 2023 poll, 62% of U.S. adults reported drinking alcohol, while 38% abstained. This is down from 67% in 2022, and lower than the 71% peak between 1976 and 1978.It’s OK to say no to drinking tonight and choose health 💪#DryJanuary #SOBER

PRO TIP: Alternate cocktails with mocktails to cut calories in half, stay hydrated, and wake up ready to dominate 2025 💪MERRIMINT MOJITO MOCKTAIL 🍹INGREDIENTS: • 10 mint leaves • Fresh cranberries • 2 oz fresh lime juice • 4 oz club soda • Pinch of sugar (or sub allulose as I did) • Lime Wheels, For Garnish • IceMETHOD: Gently muddle mint, add lime juice and sugar, add ice, top with club soda. Garnish with mint, lime, and cranberries.If you plan on enjoying a MOCKTAIL 🍹 tonight throw a 💪 in the comments!#NYE2024 #MOCKTAILS #DryJanuary #PowerUpProtocol #ITWolverine

I help men who are busy IT professionals upgrade their human hardware!👊#DryJanuary #sleep #PowerUpProtocol #ITWolverine

Happy Boxing Day from Tesla! 🐱📦❣️I’ve given IT Wolverine the day off while I celebrate Boxing Day by thoroughly inspecting every box in sight. As an expert in box quality assurance (BQA), I can confirm that all boxes that have entered this household meet my strict standards for supreme lounging comfort. I’m sharing pictures of some of my favorites.Some say Boxing Day originated as a day for giving 🎁🎁🎁 to service workers, but I think we cats know the true meaning - it’s clearly a holiday dedicated to appreciating the simple joy of a good 📦. Whether it’s a box I perch upon or one that I snuggle into, each one is perfect in its own way.And remember, if you received any gifts yesterday, the boxes they came in are the real presents. Just ask any cat!Love, Tesla Chief Box Inspector 🎁✨🐱#BoxingDay #CatsInBoxes #CatsOfInstagram #IfIFitsISits #BoxObsessed #CardboardCat #CatApproved #BoxingDayTraditions #ITWolverine

PowerUp Protocol tips for optimizing sleep 😴1. Dark Room 😴 Block all light to boost melatonin. 2. Cool Temperature😴Sleep better at 60–67°F.3. Consistent Schedule 😴Wake and sleep at the same times daily.#ITWolverine #PowerUpProtocol #SleepTips #BetterSleep #SleepQuality #SleepRoutine #PowerDown #HealthyHabits #WellnessJourney #HealthyLifestyle

🥶 Winter Solstice: Time to Talk Light Optimization 💪 Darkest day of the year = perfect time to focus on Pillar 4 of the Power Up Protocol 🌑 Visited @MeadowlarkVA Winter Walk of Lights in Fairfax last night. Every December celebration centers on bringing light to darkness ✨ Swipe through the carousel to see why our ancestors knew what we optimize for - half mile of pure light energy. Sometimes the best protocols combine ancient wisdom with modern tech 🎯 Get strategic about that light exposure! 🌞 #PowerUpProtocol #health #wellness #nutrition #fitness #fitnessmotivation #techlife #motivation #strengthtraining #ITWolverine

While everyone's wearing their ugly Christmas sweaters today... ⚡️IT Wolverine💪 keeps it real with the optimized holiday tank top."#uglychristmassweater

HORMONAL HEALTH: WHERE ALL PILLARS CONNECT 🧬Sleep 😴 • 70% testosterone made during REM • Poor sleep=15% T-drop in 1 week • GH peaks in deep sleep 📈Fuel 🍖 • Essential lipids build hormones • Low fat = low T • Timing matters 🕒Movement 💪 • Heavy 🏋 spike T • 75% 1RM = max GH release • 48hr hormone cascade 🔄Light ☀️ • AM sun sets circadian rhythm • 850nm infrared penetrates for cellular hormone production • Blue light kills gains 📱Hormonal health is only as good as your habits. Every pillar feeds into optimal hormonal health 💯#PowerUpProtocol #health #wellness #nutrition #fitness #fitnessmotivation #techlife #motivation #strengthtraining #ITWolverine

🌅 Took this picture recently from just outside my restored barn in Northern VA as I headed out on my daily sunset hike - for good reason.When sunset light hits your retinas, your body's maintenance cycle kicks in: • Cortisol drops 📉 • Melatonin rises 💤 • Brain preps for cleanup 🧠15-30 min sunset walk > hours of blue light filters 💯Walking at sunset = nature's original system update 😤. Drop a 🌅 when you try it#PowerUpProtocol #health #wellness #nutrition #fitness #fitnessmotivation #techlife #motivation #strengthtraining #ITWolverine

94 Activity Score on my Oura 💍 today🔥…BUT…TRUTH 💣: Everyone’s chasing step counts🦶🦶but maybe you shouldn’tProfessor Rob Copeland’s @Sheffield Hallam University study (featured in @bbc “The Truth About Getting Fit”) dropped these FACTS 🧪Group 1: 10,000 steps (5 miles) dailyGroup 2: Just 3x10min brisk walks (1.5 miles)RESULTS 💥• Group 2 got 30% MORE fitness benefits 📈 • Only 3,000 steps vs 10,000! 🤯 • Higher heart rates = better results 💪 • Easier to stick to = more consistency 🎯Prof Copeland: “What we really wanted was to get your heart beating faster - lowering risk of diabetes, cardiovascular disease and some cancers” 🏥 Yeah, I logged 10,429 steps today, but those purposeful walks pack the REAL punch 🔥Quality > Quantity ⚡️ Intensity > Step Count 💯Your tracker should guide you, not RULE you 👊#PowerUpProtocol #health #wellness #nutrition #fitness #fitnessmotivation #techlife #motivation #strengthtraining #ITWolverine

🚨 Your Health 💖 Isn't a Bank 🏦 Account ...It's more like a Credit 💸 Default Swap 📉Think your health's a side hustle? Think again. In my latest vid, I expose why ignoring your health is like playing with credit default swaps:- Silent Compounding: Health issues creep up like debt, hitting you when you least expect it. ⏳💥- Underground Debt: Every skipped workout, every junk meal, adds up. Before you know it, you're bankrupt in health. 🍔🚫💸- The Real Cost: Neglect your body now, pay the price later. It's not just your wallet that suffers. 💊💰- Unexpected Crash: Your health can tank faster than the market. Don't wait for the wake-up call. 📉😵Don't gamble with your health. Time to invest in yourself. 💪#HealthyLiving #WellnessWarrior #PreventiveHealth #HealthIsWealth #ITWolverine #PowerUpProtocol #WellbeingFirst

Pillar 2 of the Power Up Protocol: FUEL 🍏Just like Wolverine teamed up with Deadpool recently, I'm sharing what I received from @mintmobile & @vancityreynolds 🦸‍♂️🎄Holiday Reality Check! 🚨 Cocktails are 150-300 calories a pop!Mocktails like the MerryMint Mojito are your secret weapon for staying on track while celebrating the season! 🎯👇Tell us which mocktail is your spirit-free way to make spirits bright . . . #PowerUpProtocol #HealthyHolidays #WellnessJourney #CleanDrinks #MocktailMagic #HolidaySeason #ITWolverine #HealthyChoices #MindfulDrinking #HolidayParty #WellnessWarrior #WinterWellness #Nutrition #FitnessMotivation

🔥 What’s the #1 trait among CEOs?• Ivy League degree ❌ • Rich parents ❌ • Genius IQ ❌ • Type A personality ❌ • Ruthless ambition ❌The real answer..."The most common trait among the most successful CEOs is exercise." - @profgalloway citing @harvard Grant Study where they found 76% of successful leaders exercise daily.Ready to build this CEO trait? Drop a 💪 below!#health #wellness #nutrition #fitness #fitnessmotivation #techlife #motivation #strengthtraining #ITWolverine #CEO #WellnessJourney #HealthyLifestyle #CorporateWellness #WorkLifeBalance #FitnessGoals #HealthyMindset #TechProfessional #MSPLife #WellnessWarrior #CyberSecurity #MentalHealth

Optimal vs Poor Sleep:✅ Falling asleep easily vs ❌ Trouble Falling Asleep ✅ Wake Refreshed vs ❌ Sleep Interruptions ✅ Regular Schedule vs ❌ Irregular Sleep TimesThe hard truth: You can’t out-exercise poor sleep. You can’t out-diet poor sleep. It all starts here.Which side are you on? Drop a ✅ or ❌ below!#PowerUpProtocol #health #wellness #nutrition #fitness #fitnessmotivation #techlife #motivation #strengthtraining #ITWolverine #SleepQuality #WellnessJourney #HealthyLifestyle #TechLife #WorkLifeBalance #HealthTech #WellnessWarrior

💪 BICEP GAINS: THE IT WOLVERINE WAYRule #1: Slow and controlled. ALWAYS.Your system update for perfect curls: ✅ Stack alignment: Feet shoulder-width ✅ Core initialization: Engaged ✅ Grip protocol: Palms forward ✅ Elbow position: Locked to sides/slightly back ✅ Execution: SLOW. CONTROLLED. Every. Single. Rep.🏋️‍♀️ Tip: Those elbows aren’t just pinned to your sides - they’re slightly behind your torso. This is your isolation firewall - no cheating allowed.Quality > Quantity. Always.#ITWolverine #FormFirst #SlowAndControlled #QualityReps #GymTips #TechLife #WorkoutTips #FitnessOver50 #FunctionalFitness #GymLife #WorkoutMotivation #MuscleBuilding #TechFitness #FitnessJourney

☕️Happy National Cocoa Day! 🎄 Did you know hot cocoa can be a healthy treat when you control the sugar and calories? ✨IT Wolverine’s Healthier Hot Cocoa Recipe: In a microwave-safe mug: - 1/3 packet premium cocoa mix - 2 heaping tbsp @NowFoodsOfficial Cocoa Lovers Slender Hot Cocoa - 9 oz organic unsweetened almond milk Microwave 1-1.5 mins, stir & enjoy! ✨(Top with marshmallows if you’re feeling extra festive! 🎅) Tell me - how are you celebrating #NationalCocoaDay? ❄️ #HealthySwaps #HealthyTreats #WinterWarmer #NationalCocoaDay #HolidaySeason #ITWolverine #Health #Wellness #MSP #ITLife #TechHealth #PowerUpProtocol