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/***
* Mobile Styles
*
* 1. Overriding inline styles
*/
@media(max-width: 619px) {
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  .email-flexible-footer .center-aligned-footer,
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    text-align: center !important; /* [1] */
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  .flexible-footer-logo {
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    margin-right: 0px !important; /* [1] */
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}
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  }
}
@media (max-width: 321px) {
  .fixed-width.has-border .layout__inner {
    border-width: 1px 0 !important;
  }
  .layout,
  .stack .column {
    min-width: 320px !important;
    width: 320px !important;
  }
  .border {
    display: none;
  }
  .has-gutter .border {
    display: table-cell;
  }
}
.cmctbl--inline table {
  border-collapse: collapse;
}
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  <style type="text/css">
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      <div role="banner">
       <div class="preheader" style="Margin: 0 auto;max-width: 560px;min-width: 280px; width: 280px;width: calc(28000% - 167440px);">
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         <div class="snippet" style="display: table-cell;Float: left;font-size: 12px;line-height: 19px;max-width: 280px;min-width: 140px; width: 140px;width: calc(14000% - 78120px);padding: 10px 0 5px 0;color: #8a97ba;font-family: sans-serif;">
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         <!--[if mso]></td><td style="width: 280px" valign="top"><![endif]-->
         <div class="webversion" style="display: table-cell;Float: left;font-size: 12px;line-height: 19px;max-width: 280px;min-width: 139px; width: 139px;width: calc(14100% - 78680px);padding: 10px 0 5px 0;text-align: right;color: #8a97ba;font-family: sans-serif;">
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         <!--[if mso]></td></tr></table><![endif]-->
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       <div style="background-color: #000000;background: 29% 53%/cover no-repeat url(https://inboxflows.com/_/image/https%253A%252F%252Fi1.cmail19.com%252Fei%252Fd%252FC7%252F2F5%252FFE1%252F211340%252Fcsfinal%252FDrip-Header.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMS5jbWFpbDE5LiIsInRpbWUiOjE3NjAxMDQ2OTQuODEzNjQ3NX0:1v7DdO:gywP4xSnoZPiKhQzzZ2mGtJfHbQBotojlJ4VwPX_6Dg) #000000;background-position: 29% 53%;background-image: url(https://inboxflows.com/_/image/https%253A%252F%252Fi1.cmail19.com%252Fei%252Fd%252FC7%252F2F5%252FFE1%252F211340%252Fcsfinal%252FDrip-Header.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMS5jbWFpbDE5LiIsInRpbWUiOjE3NjAxMDQ2OTQuODEzNjQ3NX0:1v7DdO:gywP4xSnoZPiKhQzzZ2mGtJfHbQBotojlJ4VwPX_6Dg);background-repeat: no-repeat;background-size: cover;">
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          <!--[if mso]><table width="100%" cellpadding="0" cellspacing="0" role="presentation"><tr class="layout-full-width" style="background: 29% 53%/cover no-repeat url(https://inboxflows.com/_/image/https%253A%252F%252Fi1.cmail19.com%252Fei%252Fd%252FC7%252F2F5%252FFE1%252F211340%252Fcsfinal%252FDrip-Header.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMS5jbWFpbDE5LiIsInRpbWUiOjE3NjAxMDQ2OTQuODEzNjQ3NX0:1v7DdO:gywP4xSnoZPiKhQzzZ2mGtJfHbQBotojlJ4VwPX_6Dg) #000000;background-position: 29% 53%;background-image: url(https://inboxflows.com/_/image/https%253A%252F%252Fi1.cmail19.com%252Fei%252Fd%252FC7%252F2F5%252FFE1%252F211340%252Fcsfinal%252FDrip-Header.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMS5jbWFpbDE5LiIsInRpbWUiOjE3NjAxMDQ2OTQuODEzNjQ3NX0:1v7DdO:gywP4xSnoZPiKhQzzZ2mGtJfHbQBotojlJ4VwPX_6Dg);background-repeat: no-repeat;background-size: cover;background-color: #000000;"><td class="layout__edges">&nbsp;</td><td style="width: 600px" class="w560"><![endif]-->
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       </div>
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        <div class="layout__inner" style="border-collapse: collapse;display: table;width: 100%;background-color: #ffffff;">
         <!--[if mso]><table align="center" cellpadding="0" cellspacing="0" role="presentation"><tr class="layout-fixed-width" style="background-color: #ffffff;"><td style="width: 600px" class="w560"><![endif]-->
         <div class="column" style="text-align: left;color: #000;font-size: 17px;line-height: 26px;font-family: sans-serif;">
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Hey Ramy, welcome to what might be the most important email of your week!
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Every week, we’ll share new ways to preserve and optimize your health, while still being a busy, high-achieving, family-driven person.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Today’s episode reviews all the evidence so far on
             <strong>
              electrolytes
             </strong>
             ... what are they, and are they worth the fuss and attention they seem to be getting in recent years.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             We also dive into our
             <strong>
              podcast pick of this week
             </strong>
             , that covers sleep, insomnia and how to improve it. If you want to maximize your 
sleep score or want to better understand how to avoid insomnia, this is one you won’t want to miss.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             And finally, Anand shares some new longevity insights from Japan. Can a traditional Japanese breakfast item improve your cholesterol levels?
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-24" lang="x-size-24" style="Margin-top: 0;Margin-bottom: 0;font-family: Lato,Tahoma,sans-serif;font-size: 20px;line-height: 28px;">
             <span class="font-lato" style="text-decoration: inherit;">
             </span>
            </p>
            <blockquote style="Margin-top: 20px;Margin-bottom: 20px;Margin-left: 0;Margin-right: 0;padding-left: 14px;border-left: 4px solid #ccc;">
             <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 0;font-family: Lato,Tahoma,sans-serif;font-size: 24px;line-height: 32px;">
              <span class="font-lato" style="text-decoration: inherit;Margin-top: 20px;">
               <span style="text-decoration: inherit;Margin-top: 20px;color: #999999;">
                <em style="Margin-top: 20px;">
                 "Reached my 3 mile distance goals for most days last week.
                 <strong style="Margin-top: 20px;">
                  Weight trending downward
                 </strong>
                </em>
               </span>
               <span style="text-decoration: inherit;color: #999999;">
                <em style="Margin-top: 20px;">
                 "
                </em>
               </span>
              </span>
             </p>
             <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 20px;font-family: Lato,Tahoma,sans-serif;font-size: 17px;line-height: 26px;">
              <span class="font-lato" style="text-decoration: inherit;Margin-top: 20px;">
               <span style="text-decoration: inherit;Margin-top: 20px;color: #999999;">
                <em style="Margin-top: 20px;">
                 ~Sean
                </em>
               </span>
              </span>
             </p>
            </blockquote>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-28" lang="x-size-28" style="Margin-top: 0;Margin-bottom: 0;font-size: 24px;line-height: 32px;">
            </p>
            <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 0;font-size: 24px;line-height: 32px;">
             <span style="text-decoration: inherit;color: #8c8b96;">
              01
             </span>
             <span style="text-decoration: inherit;color: #b2afb8;">
              Research Review
             </span>
            </p>
            <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 24px;line-height: 32px;">
             <strong>
              Electrolytes: Science, Salt, and What You Actually Need
             </strong>
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <h1 class="size-17" lang="x-size-17" style="Margin-top: 0;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #081220;font-size: 17px;line-height: 26px;">
             Walk into any gym, scroll the socials for 30 seconds, or glance at the health aisle in a supermarket, and you’ll see it:
             <em>
              electrolyte everything
             </em>
             .
            </h1>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             From pastel-colored hydration powders to “bio-optimized” salt shots, it feels like everyone’s convinced their fatigue, headaches, or poor performance can be solved with one more scoop of sodium.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             According to Google Trends, searches for “electrolytes” are up 200–300% in 2025 compared 
to two years ago. That’s an astronomical rise for a topic that, until recently, lived in the footnotes of sports physiology papers.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             So what has changed?
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Before pouring your next $40 packet of LMNT, let’s look into that by asking:
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 17px;line-height: 26px;">
             “What
             <em>
              are
             </em>
             electrolytes, why do we need them, and who actually benefits from supplementation?”
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi1.cmail19.com%252Fei%252Fd%252FC7%252F2F5%252FFE1%252F211340%252Fcsfinal%252FChatGPTImageOct72025at01_59_04PM-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMS5jbWFpbDE5LiIsInRpbWUiOjE3NjAxMDQ2OTQuODM3NjU5MX0:1v7DdO:8dpgeSom3EmGXEtVMBjFhJ8hexS5rE2BzlZA66F-XYo" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <h2 style="Margin-top: 0;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 17px;line-height: 26px;">
             <strong>
              What Electrolytes Actually Are
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             Electrolytes are minerals that carry an electric charge when dissolved in water, crucial for nerve impulses, muscle contractions, heart rhythm, and fluid balance.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The five key players are:
            </p>
            <ul style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               Sodium (Na⁺)
              </strong>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               Chloride (Cl⁻)
              </strong>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               Potassium (K⁺)
              </strong>
             </li>
             <li style="Margin-top: 
0;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               Calcium (Ca²⁺)
              </strong>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               Magnesium (Mg²⁺)
              </strong>
             </li>
            </ul>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Of these, sodium is the main character. It’s the most abundant, most tightly regulated, and the one at the center of most controversy.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Like any supplement, in an ideal world we’d get all these minerals from real food: meat, seafood, vegetables, fruit, nuts, dairy. And for most people, that’s exactly how it should work. Electrolytes are not exotic compounds. They’re just salts; the body’s own electric circuitry.
            </p>
            <h2 style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 17px;line-height: 26px;">
             <strong>
              Sodium: The 
Spark and the Scandal
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             No mineral has a more complicated reputation than sodium. It’s simultaneously villainized and glorified. Blamed for heart disease on one side, and promoted as the secret to performance and “optimal hydration” on the other.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Let’s start with the basics.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The average adult consumes about 3,300mg of sodium per day, mainly from processed foods. While the recommended limit from most health agencies, including the American Heart Association, is 2,300mg/day, or roughly one teaspoon of table salt.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             That difference might not sound huge, but over decades it adds up.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             High sodium intake 
increases blood pressure, which remains one of the strongest predictors of cardiovascular disease worldwide.
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi2.cmail19.com%252Fei%252Fd%252FC7%252F2F5%252FFE1%252F211340%252Fcsfinal%252FChatGPTImageOct72025at01_57_21PM-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMi5jbWFpbDE5LiIsInRpbWUiOjE3NjAxMDQ2OTQuODM3OTI3fQ:1v7DdO:IqXjOK3vcyBJODI6s37MMh_Ae8e6gWd3xJ7sOwkX5C0" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <h3 class="size-20" lang="x-size-20" style="Margin-top: 0;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #3c88e6;font-size: 17px;line-height: 26px;">
             <strong>
              <span style="text-decoration: inherit;color: #000000;">
               The J-Shaped Curve Controversy
              </span>
             </strong>
            </h3>
            <p style="Margin-top: 12px;Margin-bottom: 0;">
             You may have seen influencers or podcasters argue that
             <em>
              too little salt is dangerous
             </em>
             , citing research that shows a “J-shaped curve”, meaning that both low and high intakes are associated with worse health outcomes.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The trouble is those studies often rely on spot urine samples, a notoriously unreliable way to estimate sodium intake. One small urine sample can misrepresent daily intake by up to 7.5g of salt (that’s three days’ worth of error).
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             Even worse, people who restrict salt are often doing so
             <em>
              because they already have heart problems
             </em>
             , which confounds the results and creates an extra problem called reverse causality.
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi3.cmail19.com%252Fei%252Fd%252FC7%252F2F5%252FFE1%252F211340%252Fcsfinal%252FChatGPTImageOct72025at02_00_45PM-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMy5jbWFpbDE5LiIsInRpbWUiOjE3NjAxMDQ2OTQuODM4MDg3M30:1v7DdO:-9M0omKx_LzuuwXfOgC-3h9ta2pVPvHV4ZZKZI6CqOA" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
             Importantly, when researchers use more accurate multiple 24-hour urine collections, the J-shape disappears. Instead, the data shows a linear relationship: cardiovascular risk rises steadily with sodium intake, starting from about 1,500mg per day.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             So the most evidence-based stance remains the boring one: less sodium is usually better, especially for general health.
            </p>
            <h2 style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 17px;line-height: 26px;">
             <strong>
              But What About Athletes?
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             This is where things get more interesting, and perhaps the global fitness revolution has a part to play in the boost in interest and marketing we’ve seen.
            </p>
            <p style="Margin-top: 
20px;Margin-bottom: 0;">
             Sodium’s reputation in the athletic world is almost the inverse of the general population’s. While sedentary adults are told to
             <em>
              cut salt
             </em>
             , endurance athletes are told to
             <em>
              add more,
             </em>
             often in the form of electrolyte powders, salt capsules, or “hydration packs.”
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The logic seems sound: we lose sodium through sweat, therefore we must replace it.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Except…
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Sweat is actually “hyptonic” which means it is less salty than blood.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             When you sweat,
             <em>
              you lose more water than sodium.
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             This means that, paradoxically, blood sodium concentration tends to 
rise, not fall. The brain detects this and triggers thirst to drive rehydration, keeping things in balance.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             So most people finishing a 90-minute workout aren’t “sodium-depleted.” They’re just mildly dehydrated. And the body knows what to do: drink, eat, recover.
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi4.cmail19.com%252Fei%252Fd%252FC7%252F2F5%252FFE1%252F211340%252Fcsfinal%252FChatGPTImageOct72025at02_04_50PM-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpNC5jbWFpbDE5LiIsInRpbWUiOjE3NjAxMDQ2OTQuODM4MjMwNn0:1v7DdO:1cfqw1ois-4bwXF4cXkq0zEOSFMVuh5pmoh33KIXrLg" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <h3 class="size-20" lang="x-size-20" style="Margin-top: 0;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #3c88e6;font-size: 17px;line-height: 26px;">
             <span style="text-decoration: inherit;color: #000000;">
              <strong>
               Hyponatremia: When Water Becomes the Problem
              </strong>
             </span>
            </h3>
            <p style="Margin-top: 12px;Margin-bottom: 0;">
             Where real danger appears is actually on the opposite end —
             <em>
              too much water
             </em>
             .
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Exercise-Associated Hyponatremia (EAH) occurs when someone drinks faster than they can sweat it out, diluting blood sodium levels. It’s seen in marathoners, Ironman triathletes, and military trainees who overconsume fluids. The symptoms — confusion, nausea, even seizures — can be fatal.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Crucially, this condition is caused by water 
overload, not sodium deficiency. Even electrolyte drinks can’t protect against it, because they contain far less sodium than the bloodstream (often &lt;500mg/L versus 3,200mg/L in plasma). The kidneys also complicate things by sometimes holding onto water and excreting sodium in a hormonal effect called SIADH.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             In short: chugging water can be even more dangerous than losing salt.
            </p>
            <h2 style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 17px;line-height: 26px;">
             <strong>
              Dehydration: The Real Performance Killer
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             Now, dehydration
             <em>
              does
             </em>
             impair performance, but the threshold matters. Research shows that when body weight loss exceeds
             <strong>
              2%
             </strong>
             , physical performance drops measurably. That’s 
why marathoners weigh themselves before and after long runs. To gauge hydration changes rather than to chase electrolytes.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             In most cases, simply drinking to thirst and seasoning food normally is enough to maintain balance. The body’s regulatory systems are extraordinary; the kidneys can conserve or excrete sodium with surgical precision.
            </p>
            <h2 style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 17px;line-height: 26px;">
             <strong>
              When Electrolyte Supplementation Actually Makes Sense
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             So, does anyone need an electrolyte supplement?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Yes... but it’s a pretty small group.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Here’s a quick test. If you can answer 
“yes” to all four of the following, you might benefit from targeted sodium replacement:
            </p>
            <ol style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: decimal;">
             <li style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;">
              Are you exercising for longer than 4 hours continuously?
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Is your sweat rate less than 1.8L/hour (meaning you’re not losing massive volumes of water)?
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Are you trying to replace more than 70% of your sweat losses to prevent &gt;2% dehydration?
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Is your sweat sodium concentration over 1g/L?
             </li>
            </ol>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             If that sounds like you, you’re probably an 
ultra-endurance athlete — triathlete, desert runner, Ironman competitor.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             For everyone else, you probably don’t need a neon-colored electrolyte packet. You need water, food, and salt to taste.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Even for elite athletes, whole foods can be surprisingly effective at rehydration. Milk, broth, or a balanced post-event meal replenishes both water and electrolytes efficiently. Your body is designed to adapt.
            </p>
            <h2 style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 17px;line-height: 26px;">
             <strong>
              The Cramping Myth
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             Perhaps the most persistent myth is that cramps = low electrolytes. It’s comforting to believe that a sip of a sports drink can make that stabbing calf pain 
vanish, but the evidence doesn’t hold up.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Controlled studies show that cramps are rarely linked to electrolyte levels. Instead, they’re more likely due to neuromuscular fatigue and inadequate conditioning, which is essentially the muscle’s wiring misfiring after repetitive or unaccustomed effort.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Dehydration can contribute, but salt rarely solves it.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             If cramps were purely electrolyte-driven, they’d affect both sides of the body evenly, when in reality they almost always hit one specific muscle that’s been overworked.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             That tells you it’s more likely a local fatigue issue, not a systemic salt crisis.
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi5.cmail19.com%252Fei%252Fd%252FC7%252F2F5%252FFE1%252F211340%252Fcsfinal%252FChatGPTImageOct72025at02_07_37PM-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpNS5jbWFpbDE5LiIsInRpbWUiOjE3NjAxMDQ2OTQuODM4MzU2M30:1v7DdO:hy7qOAWDDjsRT9OXfLZ46P1X3QOZKt5wP5Zc4J9oOZk" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <h2 style="Margin-top: 0;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 17px;line-height: 26px;">
             <strong>
              The Other Electrolytes: Overlooked and Overhyped
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             Beyond sodium, the others — potassium, magnesium, calcium — have quieter stories.
            </p>
            <ul style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;">
              Potassium: Most people
              <em>
               do
              </em>
              fall short on potassium intake, which supports blood pressure regulation and heart rhythm. But the best fix isn’t an electrolyte mix; it’s eating more fruits and vegetables. A banana, avocado, or sweet potato provides far more usable potassium than any drink.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Magnesium: 
Important for muscle and nerve function, but only marginally lost through sweat. Deficiencies arise from poor diet, not exercise.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Calcium and Chloride: Present in abundance in dairy, leafy greens, and salt; deficiencies are rare.
             </li>
            </ul>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             If you’re consuming an electrolyte drink for potassium but also ingesting an extra
             <strong>
              1000mg of sodium
             </strong>
             to get the equivalent of
             <em>
              half a banana
             </em>
             , that’s a poor trade-off for your heart and wallet alike.
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             <strong>
              So why the obsession?
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             It’s a perfect storm of modern anxieties: health optimization, biohacking, and the fear of 
dehydration. Add clever branding, with terms like “scientifically formulated,” “clinically proven hydration,” “electrolyte-enhanced wellness”.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Brands exploit the language of sports science while ignoring context. A product designed for a triathlete burning 8,000 calories a day is being sold to an office worker walking 5000 steps. The mismatch is huge.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Even the term “electrolyte imbalance” gets thrown around as if mild fatigue or brain fog were evidence of medical deficiency. In reality, true imbalances are rare and typically occur in hospital settings, not after a 45-minute gym session.
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             <strong>
              So where does this leave 
us?
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             For 99% of people, the formula is simple:
            </p>
            <ol style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: decimal;">
             <li style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               Drink when thirsty.
              </strong>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               Eat real food.
              </strong>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               Add salt to taste.
              </strong>
             </li>
            </ol>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             That’s it. Your body has evolved over millions of years to maintain precise fluid balance — without the need for raspberry-flavored powders.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             If you’re training intensely in the heat for hours, then yes, monitor your sweat rate. You can do this easily: weigh yourself before 
and after a long session (without drinking in between). Every kilogram of loss equals roughly one liter of sweat. Replace about 1–1.2x that volume afterward with water and food. Job done.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The beauty of human physiology is that it adapts. The kidneys, sweat glands, and hormones form an elegant self-regulating system. Trying to “hack” it with constant supplementation often does more harm than good.
            </p>
            <h2 style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 17px;line-height: 26px;">
             <strong>
              A Balanced Takeaway
             </strong>
            </h2>
            <p style="Margin-top: 16px;Margin-bottom: 0;">
             Electrolytes matter, but not in the way TikTok hydration gurus suggest. They are not performance enhancers, detoxifiers, or miracle cures for fatigue. They are simple charged minerals that the body already 
manages exceptionally well in most situations.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Yes, sodium is essential. So is balance. Both too little and too much can be harmful, but for most people, the danger lies in excess, not deficiency.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             If your goal is better health, not an Ironman podium, focus on what truly moves the needle:
            </p>
            <ul style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;">
              A diet rich in fruits and vegetables for potassium and magnesium
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Moderate sodium intake aligned with public health recommendations
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              Sufficient hydration guided by thirst, not fear
             </li>
             <li style="Margin-top: 0;Margin-bottom: 
0;Margin-left: 0;">
              Rest, recovery, and conditioning to prevent cramps
             </li>
            </ul>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             In a world obsessed with shortcuts, the truth is actually refreshingly simple:
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             <strong>
              Hydration is not usually a supplement problem, it’s a lifestyle one.
             </strong>
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div class="btn btn--flat btn--large" style="Margin-bottom: 20px;text-align: center;">
            <!--[if !mso]><!-->
            <a style="border-radius: 4px;display: inline-block;font-size: 14px;font-weight: bold;line-height: 24px;padding: 12px 24px;text-align: center;text-decoration: none !important;transition: opacity 0.1s ease-in;color: #ffffff !important;background-color: #003cff;font-family: sans-serif;">
             Track sodium and more with Food XRAY
            </a>
            <!--<![endif]-->
            <!--[if mso]><p style="line-height:0;margin:0;">&nbsp;</p><v:roundrect xmlns:v="urn:schemas-microsoft-com:vml" href="https://camp.gyrosco.pe/t/d-l-gsdhx-yultlrktit-r/" style="width:237.75pt" arcsize="9%" fillcolor="#003CFF" stroke="f"><v:textbox style="mso-fit-shape-to-text:t" inset="0pt,8.25pt,0pt,8.25pt"><center style="font-size:14px;line-height:24px;color:#FFFFFF;font-family:sans-serif;font-weight:bold;mso-line-height-rule:exactly;mso-text-raise:1.5px">Track sodium and more with Food XRAY</center></v:textbox></v:roundrect><![endif]-->
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
            </p>
            <blockquote style="Margin-top: 20px;Margin-bottom: 20px;Margin-left: 0;Margin-right: 0;padding-left: 14px;border-left: 4px solid #ccc;">
             <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 0;font-family: Lato,Tahoma,sans-serif;font-size: 24px;line-height: 32px;">
              <span class="font-lato" style="text-decoration: inherit;Margin-top: 20px;">
               <span style="text-decoration: inherit;Margin-top: 20px;color: #999999;">
                <em style="Margin-top: 20px;">
                 "Tracking food again, dropping sugar and
                 <strong style="Margin-top: 20px;">
                  switching to less processed foods
                 </strong>
                 , sleeping longer hours."
                </em>
               </span>
              </span>
             </p>
             <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 20px;font-family: Lato,Tahoma,sans-serif;font-size: 17px;line-height: 26px;">
              <span class="font-lato" style="text-decoration: 
inherit;Margin-top: 20px;">
               <span style="text-decoration: inherit;Margin-top: 20px;color: #999999;">
                <em style="Margin-top: 20px;">
                 ~Nick
                </em>
               </span>
              </span>
             </p>
            </blockquote>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-17" lang="x-size-17" style="Margin-top: 0;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
            </p>
            <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 0;font-size: 24px;line-height: 32px;">
             <span style="text-decoration: inherit;color: #6f63f7;">
              02
             </span>
             <span style="text-decoration: inherit;color: #e8e8e8;">
              <strong>
              </strong>
             </span>
             <span style="text-decoration: inherit;color: #bac1ff;">
              Pod-of-the-Week
             </span>
            </p>
            <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 24px;line-height: 32px;">
             <strong>
              How To Cure Insomnia &amp; Fall Asleep Fast
             </strong>
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
            <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi6.cmail19.com%252Fei%252Fd%252FC7%252F2F5%252FFE1%252F211340%252Fcsfinal%252FScreenshot2025-10-08at11.33.56-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpNi5jbWFpbDE5LiIsInRpbWUiOjE3NjAxMDQ2OTQuODM4NDcxMn0:1v7DdO:oNcoCAOWyi-3fZWjVbpbc3TSLJn20UnjLwXGoUfUPzU" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
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          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
             We thought this chat was fascinating, and a did a great job at demystifying sleep challenges and providing ideas and techniques for sleep sufferers to try.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Through real-life examples, deep dives into common sleep problems, and actionable strategies like Cognitive Behavioral Therapy for Insomnia (CBTI), the discussion covers not only how sleep works, but how to overcome cycles of worry, stress, and sleeplessness for lasting improvement.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Here are our top 5 takeaways, but we recommend giving it the full listen if you have time!
            </p>
            <h2 style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 17px;line-height: 26px;">
             <strong>
              Stimulus Control &amp; Sleep Associations
             </strong>
            </h2>
            <ul style="Margin-top: 
16px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li style="Margin-top: 16px;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               What It Is:
              </strong>
              Stimulus control is a behavioral approach designed to retrain the brain to link the bed and bedroom specifically with sleep—and to break connections between the bed and wakeful activities such as worrying, using phones, or working. Over time, spending awake, stressed, or engaged in non-sleep activities in bed teaches the body to actually expect wakefulness rather than rest, fueling a loop of sleeplessness that builds negative associations with bedtime. Consistently reserving the bed only for sleep (and sex) works to reverse this pattern and helps restore healthy, rapid sleep onset.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               Why It Matters:
              </strong>
              Poor stimulus control creates a 
cycle where being in bed is linked with stress or alertness, making sleep harder. This is a major driver of chronic insomnia.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               What To Do:
              </strong>
              Only use the bed for sleep. If unable to sleep, get up and do something relaxing elsewhere until drowsy. Avoid scrolling or working in bed; instead, reserve it as a strong cue for sleep.
             </li>
            </ul>
            <h2 style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 17px;line-height: 26px;">
             <strong>
              Sleep Hygiene and Predictability
             </strong>
            </h2>
            <ul style="Margin-top: 16px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li style="Margin-top: 16px;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               What It Is:
              </strong>
              Sleep hygiene refers to a suite of habits and environmental settings that collectively foster the 
body’s natural ability to fall asleep and stay asleep. This includes keeping a regular evening routine, winding down with low lights, reducing stimulating activities, and creating a restful bedroom environment. Good sleep hygiene is about providing consistent cues for the brain and body so that they can anticipate rest, making it easier to achieve and maintain high-quality sleep.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               Why It Matters:
              </strong>
              Predictability and routine help align circadian rhythms, allowing the brain to anticipate sleep, resulting in faster sleep onset and better sleep quality.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               What To Do:
              </strong>
              Stick to consistent routines before bed (even if the bedtime varies). Dim lights 30–60 minutes before sleep, use orange/red-tinted glasses if needed, and 
avoid blue light at night. Prioritize a cool, dark, and quiet bedroom.
             </li>
            </ul>
            <h2 style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 17px;line-height: 26px;">
             <strong>
              Power of Morning Light Exposure
             </strong>
            </h2>
            <ul style="Margin-top: 16px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li style="Margin-top: 16px;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               What It Is:
              </strong>
              Exposure to bright daylight soon after waking—especially sunlight—serves as a critical signal for the body’s internal clock, or circadian rhythm. This daily ritual helps synchronize sleep-wake timing, signaling the brain that it’s daytime and reinforcing the right timing for nighttime sleep onset. Regular morning light also lessens the impact of evening artificial light, acting as a natural counterbalance to 
screens and indoor lighting.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               Why It Matters:
              </strong>
              Morning light sets the body's circadian rhythm, making it easier to fall asleep later. It also reduces the negative impact of nighttime screen or artificial light exposure ("inoculating" you against screen light disruptions).
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               What To Do:
              </strong>
              Go outdoors for at least 15–30 minutes soon after waking. Build this into your daily routine by walking, exercising, or simply sitting outside first thing. This is more effective than focusing solely on a fixed bedtime.
             </li>
            </ul>
            <h2 style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 17px;line-height: 26px;">
             <strong>
              Cognitive Behavioral Therapy for Insomnia 
(CBT-I)
             </strong>
            </h2>
            <ul style="Margin-top: 16px;Margin-bottom: 0;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li style="Margin-top: 16px;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               What It Is:
              </strong>
              CBT-I is a structured and research-backed set of strategies specifically developed to interrupt and reverse patterns of chronic insomnia. This therapy includes skills like stimulus control, sleep restriction, cognitive restructuring, and relaxation training, each targeting the thoughts, behaviors, and feelings that maintain insomnia. CBT-I treats insomnia at its root by addressing both the physiological and psychological cycles that keep people from sleeping, providing lasting improvement without dependence on medications.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               Why It Matters:
              </strong>
              This treatment directly addresses conditioned arousal 
(the cycle of stress and alertness causing insomnia), and is proven more effective and safer long-term than sedative medications.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               What To Do:
              </strong>
              Try DIY CBT-I basics: leave the bed if not asleep, set up wind-down routines, and compress your sleep window temporarily to build true sleep pressure. For persistent insomnia, seek out a trained CBT-I therapist or digital CBT-I program.
             </li>
            </ul>
            <h2 style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #000;font-size: 17px;line-height: 26px;">
             <strong>
              Sleep Banking and Resilience
             </strong>
            </h2>
            <ul style="Margin-top: 16px;Margin-bottom: 20px;Margin-left: 24px;padding: 0;list-style-type: disc;">
             <li style="Margin-top: 16px;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               What It Is:
              </strong>
              Sleep banking is the proactive process of getting 
a little more sleep than usual in the days or weeks before anticipated stress, travel, or demanding events. Building a “reserve” of high-quality sleep improves the body’s resilience, meaning brief losses—like a poor night before an important event—have less negative impact. This strategy is about long-term patterns: those who sleep well most of the time are much better protected against the consequences of occasional sleep debt or disruption.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               Why It Matters:
              </strong>
              One or two bad nights don’t drastically harm performance if you’re generally well-rested. Consistently good sleep also boosts overall resilience; cognitive, physical, and emotional.
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <strong>
               What To Do:
              </strong>
              Focus on maintaining balanced, 
quality sleep over the weeks leading up to important events, not just the night before. Prioritize extra sleep during quieter periods, and use eye masks or ear plugs to consolidate sleep during travel or noisy times.
             </li>
            </ul>
           </div>
          </div>
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            <!--[if !mso]><!-->
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             Watch the original podcast
            </a>
            <!--<![endif]-->
            <!--[if mso]><p style="line-height:0;margin:0;">&nbsp;</p><v:roundrect xmlns:v="urn:schemas-microsoft-com:vml" href="https://camp.gyrosco.pe/t/d-l-gsdhx-yultlrktit-j/" style="width:169.5pt" arcsize="9%" fillcolor="#003CFF" stroke="f"><v:textbox style="mso-fit-shape-to-text:t" inset="0pt,8.25pt,0pt,8.25pt"><center style="font-size:14px;line-height:24px;color:#FFFFFF;font-family:sans-serif;font-weight:bold;mso-line-height-rule:exactly;mso-text-raise:1.5px">Watch the original podcast</center></v:textbox></v:roundrect><![endif]-->
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          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
            </p>
            <blockquote style="Margin-top: 20px;Margin-bottom: 20px;Margin-left: 0;Margin-right: 0;padding-left: 14px;border-left: 4px solid #ccc;">
             <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 0;font-family: Lato,Tahoma,sans-serif;font-size: 24px;line-height: 32px;">
              <span class="font-lato" style="text-decoration: inherit;Margin-top: 20px;">
               <em style="Margin-top: 20px;">
                <span style="text-decoration: inherit;Margin-top: 20px;color: #999999;">
                 "Eating well. Hitting my daily fitness goals.
                 <strong style="Margin-top: 20px;">
                  Seeing noticeable improvements
                 </strong>
                 to my upper body physique."
                </span>
               </em>
              </span>
             </p>
             <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 20px;font-family: Lato,Tahoma,sans-serif;font-size: 17px;line-height: 26px;">
              <span class="font-lato" style="text-decoration: inherit;Margin-top: 20px;">
               <span style="text-decoration: inherit;Margin-top: 20px;color: #999999;">
                <em style="Margin-top: 20px;">
                 ~Joseph
                </em>
               </span>
              </span>
             </p>
            </blockquote>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-28" lang="x-size-28" style="Margin-top: 0;Margin-bottom: 0;font-size: 24px;line-height: 32px;">
            </p>
            <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 0;font-size: 24px;line-height: 32px;">
             <span style="text-decoration: inherit;color: #faa273;">
              03
             </span>
             <span style="text-decoration: inherit;color: #b5ebc9;">
             </span>
             <span style="text-decoration: inherit;color: #ffcaad;">
              Behind the Scenes
             </span>
            </p>
            <p class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 0;font-size: 20px;line-height: 28px;">
             <strong>
              Longevity Insights from Japan
             </strong>
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Hey it’s Anand here, reporting in from Japan.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             For the next few weeks, I’ll be exploring various traditions that seem correlated with longevity. Hopefully we can figure out the active ingredients here and find the best insights that can improve everyone’s longevity, without needing to change your entire lifestyle.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Most people have heard of sushi and ramen, but today I want to talk about a Japanese ingredient that you’ve possibly never eaten:
             <strong>
              natto.
             </strong>
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             If you’ve browsed the heart section of the Labs, you’ll see
             <strong>
              <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
               <span style="text-decoration: inherit;color: #4562e6;">
                eat natto
               </span>
              </a>
             </strong>
             is one of the habits that seems to have a strong effect.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Here’s a quick overview from the Labs page
             <strong>
              <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
               <span style="text-decoration: inherit;color: #4562e6;">
                for natto
               </span>
              </a>
              :
             </strong>
            </p>
            <blockquote style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;Margin-right: 0;padding-left: 14px;border-left: 4px solid #ccc;">
             <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 17px;line-height: 26px;">
              Nattokinase may help improve heart health by potentially lowering blood pressure, lowering cholesterol, preventing blood clots and slowing down the onset of atherosclerosis.
             </p>
            </blockquote>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             The first time I ate natto was at a restaurant in Japan a few years ago.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 17px;line-height: 26px;">
             The waiter was
             <em>
              really
             </em>
             excited that I was ordering it, and then as I took a bite he was watching eagerly to see if I liked it.
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi7.cmail19.com%252Fei%252Fd%252FC7%252F2F5%252FFE1%252F211340%252Fcsfinal%252Fstockimg-2-30874693-9900000000079e3c.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpNy5jbWFpbDE5LiIsInRpbWUiOjE3NjAxMDQ2OTQuODM4NjAzN30:1v7DdO:ar_RcwoFWAuNtJwW0dtBMiiZymhFF-LYblhqEulhiDc" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-17" lang="x-size-17" style="Margin-top: 0;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Natto is a bit of an acquired taste. Something parents make their kids eat because it is healthy, rather than a delicious snack or something popular at a restaurant.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             But many people are terrified of it. Most of the fear comes from the texture rather than the taste.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             It has a bit of a sticky/slimy residue. But the actual taste is quite mild, and not too different from other beans.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             I am actually allergic to soy — things like soy 
protein or soy milk or edamame actually make me feel pretty sick — but things like soy sauce and tofu are generally ok.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             So it was a 50/50 coin flip of what eating natto would do, and I was a bit nervous as I took my first bite.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             However, the magic of
             <em>
              natto
             </em>
             (and many other similar products—like miso, etc.) come from being
             <em>
              fermented.
             </em>
             Instead of the regular proteins, they could be broken down a bit by the bacteria.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             And it turned out these bacteria helped save the day. It had a bit of a strong taste, 
but I had no allergic reaction.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Are bacteria good or bad?
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             We still understand very little about bacteria and human health.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             For thousands of years, we didn’t even know that bacteria existed or why people got sick, and instead had many superstitions about it.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Then we discovered microscopes and saw bacteria and viruses, and invented the idea of hygeine. This was a new insight: that there are lots of tiny germs around us, that we 
need to avoid them or else we get sick. Using soap and drinking only clean water, etc. and avoiding germs probably saved many lives. Plus things like refrigerating food to avoid it getting bacteria, and getting dangerous food poisoning.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             So we even invented antibacterial hand sanitizers and soaps to keep us safe from al bacteria. And for a long time, we overcorrected, avoiding any exposure to bacteria. Even now if we mention bacteria, in your head it probably pops up as a bad thing.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Now we are at the third stage of learning. It turns out bacteria got a bad rap and weren’t all evil. Like humans or animals or plants, they are just a category with many 
variations.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 17px;line-height: 26px;">
             You may think your species is human, Ramy. But in reality, you are a combination of many species working together. Both human cells
             <em>
              and
             </em>
             bacteria. And there are trillions of little bacteria that are
             <em>
              part of you
             </em>
             that are arguably as important as your human cells.
            </p>
           </div>
          </div>
          <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
           <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi8.cmail19.com%252Fei%252Fd%252FC7%252F2F5%252FFE1%252F211340%252Fcsfinal%252Fstockimg-2-3992943-9900000000079e3c.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpOC5jbWFpbDE5LiIsInRpbWUiOjE3NjAxMDQ2OTQuODM4NzkzM30:1v7DdO:rJavyj00v1N-4rLzLae-pFI9IpjvNjo7ln3ovbd8FDU" style="border: 0;display: block;height: auto;width: 100%;max-width: 900px;" width="600"/>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-17" lang="x-size-17" style="Margin-top: 0;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             We still understand very little about our bacterial components, but so far it seems most of them live in our gut.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             They’re responsible not just for digesting food though, as you may imagine, but even things like our mood, immune system, and producing essential neurotransmitters for our brain.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Back to natto...
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             It is made by combining soybeans with a special bacteria.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Probably just adding this one food won’t make you live to 100. But it may help.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Anyways, it is pretty cool that just now with science and tracking, we are starting to understand more about
             <em>
              what actually
             </em>
             makes “healthy” foods that grandmas have been recommending for generations, actually work.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             There are possibly a few factors at play here:
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             One is that it is a
             <span style="text-decoration: inherit;color: #4562e6;">
             </span>
             <strong>
              <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
               <span style="text-decoration: inherit;color: #4562e6;">
                fermented food
               </span>
              </a>
             </strong>
             , with helpful fiber too, so that is going to be an enjoyable treat for your gut bacteria family. Just like your brain enjoys when you drink coffee or eat sugar, your gut really enjoys fiber and fermented foods.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             For someone wanting to lose bodyfat, optimizing total calories and protein intake will be the primary thing to focus on.
             <em>
              But for all humans wanting to stay alive
             </em>
             , keeping your gut bacteria operating 
with enough fiber, probiotics and nutrient-rich meals is essential for health.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Not everyone needs to eat natto, but this is your reminder that you probably should add
             <em>
              some
             </em>
             form of fiber and fermented food in your diet daily. Maybe kimchi or saurkraut, or pickles. It’s probably not a coincidence that these sort of fermented foods are found in so many cultures.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Both a diet high in fiber and high in fermented-food are common best practices for gut health, and this one ingredient happens to checks those boxes!
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Natto is
             <em>
              also
             </em>
             particularly interesting for heart health because it has a special chemical called
             <strong>
              <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
               <span style="text-decoration: inherit;color: #4562e6;">
                nattokinase
               </span>
              </a>
              .
             </strong>
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             So if you recently did your blood test and
             <strong>
              <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
               <span style="text-decoration: inherit;color: #4562e6;">
                measured your ApoB and other markers
               </span>
              </a>
              and they came back higher than expected,
             </strong>
             this could be something to try 
for a few months.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             The benefits according to some studies include:
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             - Blood Pressure: Studies show nattokinase helps to lower both systolic and diastolic blood pressure in people with hypertension (high blood pressure).
             <br/>
             - Cholesterol: Research shows nattokinase may lower total cholesterol, LDL cholesterol, and triglyceride levels.
             <br/>
             - Blood clots: Nattokinase has fibrinolytic and antithrombolytic properties, which may prevent blood clots from forming and potentially even dissolve blood clots.
             <br/>
             - Atherosclerosis: Nattokinase has antiplatelet and anticoagulant effects that may help clean arteries and slow the development of atherosclerosis.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
            </p>
            <blockquote style="Margin-top: 20px;Margin-bottom: 20px;Margin-left: 0;Margin-right: 0;padding-left: 14px;border-left: 4px solid #ccc;font-size: 17px;line-height: 26px;">
            </blockquote>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-17" lang="x-size-17" style="Margin-top: 0;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Pretty powerful for some old beans! And pretty cool that someone figured all this out hundreds of years before we had ChatGPT or even electricity to tell us things.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Anyways, I’ve started eating natto on most days for breakfast, so we can review the data in the next few months after my next blood test, and see if there have been any improvements here.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Though many people are turning to tools like statins or more extreme approaches to lower their cholesterol, things like optimizing nutrition or adding natto may be a way to try doing it 
naturally before resorting to more extreme approaches.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             PS: for anyone who wants to follow along and also do this experiment, they actually taste pretty good in a sandwich, especially with some hot sauce!
            </p>
            <p class="size-15" lang="x-size-15" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 15px;line-height: 23px;">
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
            <p class="size-32" lang="x-size-32" style="Margin-top: 0;Margin-bottom: 0;font-size: 28px;line-height: 36px;">
            </p>
            <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 0;font-size: 24px;line-height: 32px;">
             <span style="text-decoration: inherit;color: #f57af5;">
              04
             </span>
             <span style="text-decoration: inherit;color: #8c8b96;">
             </span>
             <span style="text-decoration: inherit;color: #ffbdff;">
              FAQ
             </span>
            </p>
            <blockquote style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;Margin-right: 0;padding-left: 14px;border-left: 4px solid #ccc;">
             <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 0;font-size: 24px;line-height: 32px;">
              <strong style="Margin-top: 20px;">
               "I just got a new phone and transferred my apps over. Now Gyroscope is not opening!"
              </strong>
             </p>
            </blockquote>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 
0;font-size: 17px;line-height: 26px;">
             First of all, congrats on the new phone!
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             <strong>
              The solution is very simple:
             </strong>
             just install the app from the App Store and go through the setup process on the new phone.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             This is your yearly PSA that the app
             <em>
              can’t be
             </em>
             <em>
              successfully
             </em>
             transferred from one phone to another phone with the default restore process. The syncing is quite complex, so it just isn’t compatible with that type of restore.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 
20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             But you can just delete it on your new phone and then install it and go through the setup again.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             And also remember,
             <em>
              you can delete the app
             </em>
             and everything will be ok and nothing will be lost. You may get a warning about data in Apple Health but that is incidental to your actual data, which is stored securely
             <em>
              in the Gyroscope website.
             </em>
             (And one of the reasons the membership costs money — syncing and storing all that stuff is quite complex — but it means you can easily view your info on the website as well as in the app, and your AI coach 
can also give feedback on it).
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             That means even if you drop your phone in a volcano (yes this happened to one of our users) or lose it or it breaks, or you just get a new one, you can simply reinstall the app and pick up where you left off, with no gaps in history or data!
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             So to answer the question which possibly many people who bought new iPhones have,
             <strong>
              you delete the app on your new phone, and then install it cleanly
             </strong>
             from
             <strong>
              <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
               <span style="text-decoration: inherit;color: 
#4562e6;">
                the App Store.
               </span>
              </a>
             </strong>
             After you log back in, you should be able to finish the setup in just a few minutes and check all the boxes to get all the features operational.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Why does this happen? There are a few reasons this is needed.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             First of all, permissions don’t automatically get transferred over, so even if you had authorized stuff before like access to your steps or locations, etc. those may need to get turned on again on the new phone for it to work correctly. All this is done during the initial sync.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Most 
apps don’t sync data with your phone in realtime, so this doesn’t affect them. But if your Gyroscope app has syncing turned on and  is running and then moved to another phone, it will just get confused and crash instantly when all the things it was in the middle of doing have disappeared.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             To make matters worse, generally restoring your phone will load in all your apple health history from a backup. If for some reason the app didn’t crash, it
             <em>
              will try to sync
             </em>
             all that new info as it comes in. Usually one workout or a few steps come in as you take them, so this is a manageable amount and the data gets quickly synced to your account so you always have accurate data for the day. But if 5-10 years of data come in, that is hundreds of 
millions of items all at the same time — way too much to deal with, also overloading your phone and likely causing a crash.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             So we recommend letting your phone finish re-downloading the data and restoring, and
             <em>
              then
             </em>
             set up Gyroscope to catch up and keep going.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             If you still have any issues getting set up, please email us and we are here to help out.
            </p>
            <p class="size-28" lang="x-size-28" style="Margin-top: 20px;Margin-bottom: 0;font-size: 24px;line-height: 32px;">
            </p>
            <blockquote style="Margin-top: 20px;Margin-bottom: 0;Margin-left: 0;Margin-right: 0;padding-left: 14px;border-left: 4px solid #ccc;">
             <p class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 0;font-size: 20px;line-height: 28px;">
              <strong style="Margin-top: 20px;">
               "I always weigh my ingredients and measure them, so I know to the gram how much of everything is in there, and I cook a lot of meals from scratch, I am not convinced a photo can include that much detail!"
              </strong>
             </p>
            </blockquote>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             A new member recently asked us this, who was switching over from MyFitnessPal.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             It's a common question about AI photo analysis, especially when coming from a barcode-based approach where inputting the exact grams of each item is
             <em>
              required.
             </em>
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 
20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             How could AI know more than you? Is it psychic or just omniscient? Surely one photo can’t be more than
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             And it's a valid concern.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             How could taking a blurry photo of something like a risotto be as accurate as measuring out all the ingredients and inputting them all in one by one?
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             There’s two answers to this:
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             First of all, you 
definitely
             <em>
              can
             </em>
             replicate the previous experience of inputting every single gram and weighing things out. You don’t have to do
             <em>
              just
             </em>
             a photo. You can think of it as all the info you had previously,
             <em>
              plus
             </em>
             a photo for even more data and verification.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             But for the 80% of people who are too busy or lazy to weigh out your food, you still
             <em>
              can
             </em>
             probably reach your goals and get great results.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Let us explain...
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             For most cases,
             <strong>
              consistency
             </strong>
             is the most important 
thing of all.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             The
             <em>
              number one
             </em>
             most inaccurate meal logging is
             <em>
              missing a meal entirely.
             </em>
             This is what happens with overreliance on something like a barcode scanner or traditional calorie apps. In computer vocabulary, that is referred to as
             <em>
              overfitting.
             </em>
             It works
             <em>
              really
             </em>
             well in some areas, and feels rewarding. Scanning the barcode of the item you eat, or your perfectly weighed out meal. Getting your calories to 5 decimal points. Maybe in that case the accuracy is 95% vs just a photo in XRAY would have gotten only 90% and been a bit off.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             But then you go to a party or restaurant and its 
useless, and 0 calories get tracked for that entire event. Or you’re not going to interrupt your date by asking them how many grams your food is, or stop your waiter and ask them for a list of the ingredients by gram. But those meals also matter, and so you need
             <em>
              a reliable
             </em>
             strategy for logging them too.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             If you are able to track
             <strong>
              all your
             </strong>
             meals in the app — and not just “official meals” like sit-down lunch, but any snacks and drinks and other things eaten — then these small discrepancies in exact weight from a photo vs scale will generally even themselves out.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             On the other hand, if you really 
precisely track your eating at home with a traditional barcode scanning app, but then completely miss the meals eaten with friends or out of the house, then all the data will end up pretty useless, or look really good on paper — “Hey I only eat 1,000 calories a day!” but not match reality.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             When it comes to fat loss and body comp, the
             <strong>
              average calorie intake
             </strong>
             over the week is the most important factor, so usually being consistent, monitoring outcomes and adjust when needed is enough.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             This goes for database-based tracking (the old way, with apps that had a specific food database) as much as photo analysis (analyzing it from a 
photo instead of entering items by gram).
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             That said, if you do weigh your food and happen to know the ingredients and exact quantities, that's really great!
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             Our coach Ollie is also a fan of precision calorie tracking, being from a fitness and macro-tracking background, and he firmly believes that if you have the info and are happy to put the effort in, all the better for it.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             So, if you do already weigh your food...
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             And have 
access to a food scale...
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             <strong>
              You can literally take a photo of each ingredient when it's being weighed and XRAY will do the rest!
             </strong>
             So you can put as much or as little effort into the food tracking as you want.
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             For the people who want to go all-out, this is the ultimate food tracking combination.
            </p>
           </div>
          </div>
         </div>
         <!--[if mso]></td></tr></table><![endif]-->
        </div>
       </div>
       <div style="background-color: #ffffff;">
        <div class="layout one-col stack" style="Margin: 0 auto;max-width: 600px;min-width: 320px; width: 320px;width: calc(28000% - 167400px);overflow-wrap: break-word;word-wrap: break-word;word-break: break-word;">
         <div class="layout__inner" style="border-collapse: collapse;display: table;width: 100%;">
          <!--[if mso]><table width="100%" cellpadding="0" cellspacing="0" role="presentation"><tr class="layout-full-width" style="background-color: #ffffff;"><td class="layout__edges">&nbsp;</td><td style="width: 600px" class="w560"><![endif]-->
          <div class="column" style="text-align: left;color: #000;font-size: 17px;line-height: 26px;font-family: sans-serif;">
           <div style="Margin-left: 20px;Margin-right: 20px;">
            <div style="mso-line-height-rule: exactly;line-height: 15px;font-size: 1px;">
            </div>
           </div>
          </div>
          <!--[if mso]></td><td class="layout__edges">&nbsp;</td></tr></table><![endif]-->
         </div>
        </div>
       </div>
       <div style="background-color: #ffffff;">
        <div class="layout one-col stack" style="Margin: 0 auto;max-width: 600px;min-width: 320px; width: 320px;width: calc(28000% - 167400px);overflow-wrap: break-word;word-wrap: break-word;word-break: break-word;">
         <div class="layout__inner" style="border-collapse: collapse;display: table;width: 100%;">
          <!--[if mso]><table width="100%" cellpadding="0" cellspacing="0" role="presentation"><tr class="layout-full-width" style="background-color: #ffffff;"><td class="layout__edges">&nbsp;</td><td style="width: 600px" class="w560"><![endif]-->
          <div class="column" style="text-align: left;color: #000;font-size: 17px;line-height: 26px;font-family: sans-serif;">
           <div align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;">
            <img alt="" class="gnd-corner-image gnd-corner-image-center gnd-corner-image-top" src="https://inboxflows.com/_/image/https%253A%252F%252Fi9.cmail19.com%252Fei%252Fd%252FC7%252F2F5%252FFE1%252F211340%252Fcsfinal%252FIMG_1446-9906db045105143c.PNG/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpOS5jbWFpbDE5LiIsInRpbWUiOjE3NjAxMDQ2OTQuODM4OTMwNn0:1v7DdO:UqrkNc5Q5P0Ll20P-URN_cICBsTHmb-_YXtAak5e7u4" style="border: 0;display: block;height: auto;width: 100%;max-width: 457px;" width="457"/>
           </div>
           <div style="Margin-left: 20px;Margin-right: 20px;Margin-top: 20px;">
            <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
             <p class="size-17" lang="x-size-17" style="Margin-top: 0;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
              Tips for accuracy: having the item weighed on a scale is the ultimate way to know the quantity, but otherwise you can also try to put standard objects in the shot and frame it so that the size can be seen. For example, your hand, a standard fork, or a bit of perspective can help with scale — plus sharing details in the caption like if it was particularly small or big.
             </p>
             <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
              Or you can literally write the quantities and ingredients into the caption.
             </p>
             <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
              If you're thinking "but typing in all the details takes too long" – remember 
finding every ingredient one by one in a database is what other apps
              <em>
               require,
              </em>
              and then you need to guess yourself how many grams it was.
             </p>
             <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
              If you are eating branded items, or have a label with the nutritional info on there, you can also take photo of that!
             </p>
             <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
              Ultimately, life and the foods we eat are complicated. It isn’t all barcode-scannable bottles of soylent with a barcode (hopefully). So we’ve designed XRAY (with years of testing and feedback from our members) to be compatible with this kind of real life. Even going on dates or to a party or somewhere, you can simply take a quick photo of your meal and then not be antisocial.
             </p>
             <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
              The goal here is to have a flexible and simple to use system, and one that learns about you every day and gets smarter the more you use it.
             </p>
             <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
              Learns your daily habits and common ingredients. And most importantly, helps you keep optimizing rather than just silently logging.
             </p>
             <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
              Finally, if you weigh your food and cook set recipes, once you have logged something once you can access it again
              <strong>
               from your repeat meals feature
              </strong>
              , and add it and the press of a button.
             </p>
             <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 
17px;line-height: 26px;">
              We like to think you can use XRAY just as you would a nutritionist you send food photos too...
             </p>
             <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
              <em>
               You will get a pretty good analysis with just a photo... Better than almost any human could do on their own.
              </em>
             </p>
             <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
              <em>
               But if you provide even more info when needed it can be better...
              </em>
             </p>
             <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
              And unlike waiting for a nutritionist, the info you get back is instant.
             </p>
             <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 17px;line-height: 26px;">
              But overall, however you do it, 
the feedback from tracking your meals should be enough for your coach to find really valuable insights, and help you reach your goals — which ultimately is the whole point.
             </p>
            </div>
           </div>
           <div style="Margin-left: 20px;Margin-right: 20px;">
            <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
             <p style="Margin-top: 0;Margin-bottom: 0;">
             </p>
             <p class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 0;font-size: 20px;line-height: 28px;">
              <strong>
               A quick favor Ramy...
              </strong>
             </p>
             <p class="size-16" lang="x-size-16" style="Margin-top: 20px;Margin-bottom: 0;font-size: 16px;line-height: 24px;">
              If you are finding Gyroscope useful and want to help us bring good health to more people, we could really use your help!
             </p>
             <p class="size-16" lang="x-size-16" style="Margin-top: 20px;Margin-bottom: 0;font-size: 16px;line-height: 24px;">
              <strong>
               If you have a few minutes, can you do us a big favor Ramy?
              </strong>
             </p>
             <p class="size-16" lang="x-size-16" style="Margin-top: 20px;Margin-bottom: 0;font-size: 16px;line-height: 24px;">
              Can you post
              <strong>
               <a data-emb-iscopy="true" style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
                <span style="text-decoration: inherit;color: #003cff;">
                 a review in the App Store?
                </span>
               </a>
              </strong>
             </p>
             <p class="size-18" lang="x-size-18" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
              (Or just a 5-star rating if you are in a rush!)
             </p>
             <p class="size-18" lang="x-size-18" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
              We rely on our current members to share their stories and help us spread the word, and to help power our privacy-focused business model that relies on individual subscriptions from users like you.
             </p>
             <p class="size-18" lang="x-size-18" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
              Plus we always love to hear your stories, and how you’re using the app in your own life.
             </p>
             <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             </p>
             <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
              Thanks,
              <br/>
              The Gyroscope Team
             </p>
            </div>
           </div>
          </div>
          <!--[if mso]></td><td class="layout__edges">&nbsp;</td></tr></table><![endif]-->
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              <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi10.cmail19.com%252Fei%252Fd%252FC7%252F2F5%252FFE1%252F211340%252Fcsfinal%252Fappstore-9903cf0451028a3c.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMTAuY21haWwxOSIsInRpbWUiOjE3NjAxMDQ2OTQuODM5MDMyNn0:1v7DdO:SC17VlZn-bfNc819fvQrpJ4cOgOvq5RvEg7vvRigma8" style="border: 0;display: block;height: auto;width: 100%;max-width: 253px;" width="253"/>
             </a>
            </div>
           </div>
           <div style="Margin-left: 20px;Margin-right: 20px;">
            <div style="mso-line-height-rule: exactly;mso-text-raise: 11px;vertical-align: middle;">
             <p style="Margin-top: 0;Margin-bottom: 0;">
             </p>
             <p class="size-22" lang="x-size-22" style="Margin-top: 20px;Margin-bottom: 0;font-size: 18px;line-height: 26px;">
              <span style="text-decoration: inherit;color: #ffffff;">
               Live longer with Gyroscope.
              </span>
             </p>
             <p style="Margin-top: 20px;Margin-bottom: 0;">
              <span style="text-decoration: inherit;color: #8d98b3;">
               Gyroscope is
               <strong>
                a new operating system
               </strong>
               for the human body.
              </span>
              <br/>
              <strong style="color:#8d98b3; font-family:inherit; font-size:inherit; font-style:inherit; font-variant-caps:inherit; font-variant-ligatures:inherit">
               <a data-emb-iscopy="true" style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
                <span style="text-decoration: inherit;color: #c0c6cf;">
                 Free fat loss course
                </span>
               </a>
              </strong>
              <span style="text-decoration: inherit;color: #c0c6cf;">
               ·
              </span>
              <strong style="color:#8d98b3; font-family:inherit; font-size:inherit; font-style:inherit; font-variant-caps:inherit; font-variant-ligatures:inherit">
               <a data-emb-iscopy="true" style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
                <span style="text-decoration: inherit;color: 
#c0c6cf;">
                 Download the app
                </span>
               </a>
              </strong>
              <span style="text-decoration: inherit;color: #c0c6cf;">
               ·
              </span>
              <strong style="color:#8d98b3; font-family:inherit; font-size:inherit; font-style:inherit; font-variant-caps:inherit; font-variant-ligatures:inherit">
               <a data-emb-iscopy="true" style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
                <span style="text-decoration: inherit;color: #c0c6cf;">
                 Science Guides
                </span>
               </a>
              </strong>
             </p>
             <p style="Margin-top: 20px;Margin-bottom: 0;">
             </p>
            </div>
           </div>
          </div>
          <!--[if mso]></td><td class="layout__edges">&nbsp;</td></tr></table><![endif]-->
         </div>
        </div>
       </div>
       <div style="background-color: #000000;">
        <div class="layout three-col stack" style="Margin: 0 auto;max-width: 600px;min-width: 320px; width: 320px;width: calc(28000% - 167400px);overflow-wrap: break-word;word-wrap: break-word;word-break: break-word;">
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          <div class="column" style="text-align: left;color: #000;font-size: 17px;line-height: 26px;font-family: sans-serif;max-width: 320px;min-width: 200px; width: 320px;width: calc(72200px - 12000%);Float: left;">
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             <img alt="" class="gnd-corner-image gnd-corner-image-center gnd-corner-image-top gnd-corner-image-bottom" src="https://inboxflows.com/_/image/https%253A%252F%252Fi1.cmail19.com%252Fei%252Fd%252FC7%252F2F5%252FFE1%252F211340%252Fcsfinal%252Fqr-black-9900000000028a3c.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMS5jbWFpbDE5LiIsInRpbWUiOjE3NjAxMDQ2OTQuODM5MTMzM30:1v7DdO:K8I5gXvBA4zpqlALxGJOtjglqqmOwdJjq3usS0JKRJ8" style="border: 0;display: block;height: auto;width: 100%;max-width: 480px;" width="200"/>
            </a>
           </div>
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            <div style="mso-line-height-rule: exactly;line-height: 20px;font-size: 1px;">
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             <p class="size-14" lang="x-size-14" style="Margin-top: 0;Margin-bottom: 0;font-size: 14px;line-height: 21px;text-align: center;">
              <span style="text-decoration: inherit;color: #ffffff;">
               “You’ll know more about yourself than ever before”
               <br/>
               –App Store
              </span>
             </p>
            </div>
           </div>
          </div>
          <!--[if mso]></td><td style="width: 200px" valign="top" class="w160"><![endif]-->
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               “It's more than just an app. it's a comprehensive health coach that fits right in your pocket.” –Hans
              </span>
             </p>
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                        San Francisco CA 94104
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