I just got out of the sauna at Lifetime Fitness- Folsom. Before that — cryotherapy. Before that — the massage bed. Before that — the hot tub. And this morning — a life coaching session to get clear on what I actually want and need right now. I am about to go eat. Then take a nap. These are things I almost never do. And as I sit with all of it — I realize this is exactly what I have been telling you to do for years. I just have not been doing it myself. This week's word is RESTORE. And it came to me in the most honest way possible. During my coaching session this morning, I was asked to revisit my life's purpose, how I define success, what I want to work on, etc. I have done a lot of personal development work over the last two decades — Landmark Education, Tony Robbins programs, Spirtitual Direction training, years of courses and events. I have spent thousands of dollars. I have also received far more back — in financial return, in growth, in becoming a better version of myself every time. My first real personal development work was Landmark Education back in 1999. That is where I first worked on purpose. And I wrote something that I can still say today without thinking: *I am the possibility of health and vitality for all.* Over the next 20 years, that expanded — through Tony Robbins programs and seasons of deep reflection — into this: *The purpose of my life is to be a vessel for God, an agent for change, and a force for good. A force for God. To love, laugh, and play. To appreciate my blessings. And to do healing work for myself and others.* I almost said "for others" and left it there. That slip — and the correction — is the whole lesson. I have been so focused on healing others that I forgot the last two words. *Myself and others.* That is what brought me to today. The sauna. The cryo. The massage bed. The coaching session. The nap I am about to take. All of it. Restore yourself first. Then give from the overflow. Here is what I know about restoration:

Lab Testing & Metabolic Education In person — Education Center, Life Time Folsom Virtual — Zoom: https://us02web.zoom.us/j/5212548446?pwd=OHk3TFZKa1JydE1abm80QVA1K0hZdz09 Test. Don’t guess! Most people manage their health based on how they feel. And how you feel is a starting point — but it is not the full picture. Your body has been sending signals for a long time. Fatigue. Belly fat that won't move. Sleep that isn't restorative. Cravings you can't explain. Low motivation. Mood shifts. Those symptoms are real. But without data, you're guessing at the cause. This Thursday I'm breaking down exactly what we can test — and why it matters for the 50+ body: • The 5 LTH lab panels — stress & cortisol, food sensitivity, women's and men's hormones, and inflammation • Why a 4-point cortisol curve tells you what a single blood draw never will • The difference between IgE allergies and IgG food sensitivities — and why you'll rarely connect the dots on your own • The RMA — your true resting metabolic rate and whether you're a fat burner or a carb burner • The AMA — your VO2 max and fat-burning heart rate zone • And the InBody scan This is the session where things start to click. Numbers replace guesses. Patterns become clear. And you walk out knowing exactly where to start. Free and open to everyone. Bring a friend who's been wondering what's actually going on with their energy, weight, or hormones. What question do you have about lab testing or metabolic health? Drop it in the comments and I'll answer it live. See you Thursday at 4 pm PST. — Coach Brien

If you missed Thursday’s live session — or want to watch it again — the replay is right here: 👉 https://youtu.be/bIDkNpqBm_s I also have the slides attached. We covered a lot of ground in this one. Here’s what we went through: ✅ Food Sensitivity Testing — why hidden IgG reactions cause fatigue, brain fog, bloating, and stubborn weight gain (and why they’re not allergies) ✅ Resting Metabolic Assessment (RMA) — are you a fat burner or a carb burner at rest? This one test changes your entire nutrition strategy ✅ InBody Scan — what your scale is hiding: muscle mass, body fat %, inflammation signals, and segmental imbalances ✅ LTH Lab Panels — which tests to start with based on YOUR symptoms (hormones, cortisol, blood sugar, inflammation, Vitamin D) ✅ Test Don’t Guess — a simple matching guide: belly fat → RMA + Inflammation Panel. Stressed and not sleeping → Stress & Resilience Panel. Low energy and mood shifts → Hormone Panel. The big takeaway: most people are guessing at their health. One or two targeted tests can change everything — not because the number is the answer, but because it tells you where to start. 👉 Take the free Symptoms Assessment (start here): sites.google.com/view/symptoms-assessment/home If you want to know which test is right for you, book a free 30-min strategy session with me and we’ll map it out together. 📞 Call or text: 650-514-6679 🌐 brienshamp.com 🌱 NOT IN THE COMMUNITY YET? This is a free private space for health and wellness-minded people — Thrive Thursday replays, weekly coaching content, recipes, and real conversations about what’s actually working. It has a Facebook feel but it’s private. No ads. No noise. Just people committed to thriving. → skool.com/brienshampscoaching/about Come introduce yourself. I’d love to see you in there. — Brien Shamp LTH Nutrition Lead | Life Time Folsom

Word of the Week: HEAL I am standing outside right now with my feet in the grass. Vitamin D on my face. Cool fall air. Blue sky. One of those days that reminds you why we pay California prices. And I need this more than usual today — because I have been in pain all week. Something I did during Wednesday's workout triggered a back injury I have been managing since I was 18 years old. I have not had an episode like this in 2 years. But for the last 36 years, it has come back — sometimes once a year, sometimes more — and when it does, everything hurts. Sitting. Standing. Sleeping. Just about every position is a negotiation. I have thrown everything at it this week. Two massages. Cupping. Epsom salt baths. Self-massage. Fish oil. Essential oils. TENS unit. And soon — the Wolverine Stack again, which has been remarkable for inflammation and healing in my experience. My wife asked if I would let the church pray over my back today. I said no — we can do that at home :) And as I stand here with my feet in the grass — I am asking myself why it is still hard for me to ask for help. This week's word is HEAL. Not manage. Not mask. Not numb. Heal. There is a difference — and understanding it is at the heart of everything I do as a coach. I have been in some form of pain since I was 12 years old. It started with baseball. My elbow. My shoulder. One thing after another. My mother worked for a chiropractor, which started me on this journey early — learning that the body has the ability to heal better when it is best aligned. That thread never let go of me. My baseball career ended with a knee injury. I had shoulder and elbow injuries that delayed my progress and deepened my curiosity about healing. Around 48 and 50, I tore both patellar tendons — my first knee surgery was so debilitating I could not drive for four months. Every one of those experiences taught me something. And every one of them made me a better coach. Here is what I have learned over 36 years of searching:

Benefits for all. This is a great video explaining the benefits of creatine. Let me know if you have any questions.