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.wrapper .footer__share-button a:focus {
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div.header {
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div.preheader {
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}
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    Float: none !important;
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  .email-footer {
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    width: 560px !important;
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  .has-gutter.x_has-border {
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    width: 602px !important;
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}
@supports (display: flex) {
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    .fixed-width.has-border .layout__inner {
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}
/***
* Mobile Styles
*
* 1. Overriding inline styles
*/
@media(max-width: 619px) {
  .email-flexible-footer .left-aligned-footer .column,
  .email-flexible-footer .center-aligned-footer,
  .email-flexible-footer .right-aligned-footer .column {
    max-width: 100% !important; /* [1] */
    text-align: center !important; /* [1] */
    width: 100% !important; /* [1] */
  }
  .flexible-footer-logo {
    margin-left: 0px !important; /* [1] */
    margin-right: 0px !important; /* [1] */
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  .email-flexible-footer .left-aligned-footer .flexible-footer__share-button__container,
  .email-flexible-footer .center-aligned-footer .flexible-footer__share-button__container,
  .email-flexible-footer .right-aligned-footer .flexible-footer__share-button__container {
    display: inline-block;
    margin-left: 5px !important; /* [1] */
    margin-right: 5px !important; /* [1] */
  }
  .email-flexible-footer__additionalinfo--center {
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  .email-flexible-footer .center-aligned-footer table,
  .email-flexible-footer .right-aligned-footer table {
    display: table !important; /* [1] */
    width: 100% !important; /* [1] */
  }
  .email-flexible-footer .footer__share-button,
  .email-flexible-footer .email-footer__additional-info {
    margin-left: 20px;
    margin-right: 20px;
  }
}
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  .tweet {
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  }
  .linkedinshare {
    background-image: url(https://inboxflows.com/_/image/https%253A%252F%252Fi9.cmail19.com%252Fstatic%252Feb%252Fmaster%252F13-the-blueprint-3%252Fimages%252Flishare%25402x.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpOS5jbWFpbDE5LiIsInRpbWUiOjE3NTExMzgzMzcuOTI1ODQ2Nn0:1uVb4j:Qk_Sa2oM1afW59dUIk2dZveQ5Kt9McerSQiu25rVmog) !important;
  }
  .forwardtoafriend {
    background-image: url(https://inboxflows.com/_/image/https%253A%252F%252Fi10.cmail19.com%252Fstatic%252Feb%252Fmaster%252F13-the-blueprint-3%252Fimages%252Fforward%25402x.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMTAuY21haWwxOSIsInRpbWUiOjE3NTExMzgzMzcuOTI1OTc5OX0:1uVb4j:9JJuO0WgH_zaQ7hLQsVXYOwPnJdbFj8zuR8ub69v_x4) !important;
  }
}
@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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  <table cellpadding="0" cellspacing="0" class="wrapper" role="presentation" style="border-collapse: collapse;table-layout: fixed;min-width: 320px;width: 100%;background-color: #fff;">
   <tbody>
    <tr>
     <td>
      <div role="banner">
       <div class="preheader" style="Margin: 0 auto;max-width: 560px;min-width: 280px; width: 280px;width: calc(28000% - 167440px);">
        <div style="border-collapse: collapse;display: table;width: 100%;">
         <!--[if mso]><table align="center" class="preheader" cellpadding="0" cellspacing="0" role="presentation"><tr><td style="width: 280px" valign="top"><![endif]-->
         <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]-->
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         <!--[if mso]></td></tr></table><![endif]-->
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      <div>
       <div style="background-color: #000000;background: 29% 53%/cover no-repeat url(https://inboxflows.com/_/image/https%253A%252F%252Fi1.cmail19.com%252Fei%252Fd%252F95%252F049%252F96B%252F220612%252Fcsfinal%252FDrip-Header.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMS5jbWFpbDE5LiIsInRpbWUiOjE3NTExMzgzMzcuOTI2MTAyNn0:1uVb4j:OPE7EbbK6X6km5KaxBMy8Tuho6U8QpQUdGtM8l109iU) #000000;background-position: 29% 53%;background-image: url(https://inboxflows.com/_/image/https%253A%252F%252Fi1.cmail19.com%252Fei%252Fd%252F95%252F049%252F96B%252F220612%252Fcsfinal%252FDrip-Header.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMS5jbWFpbDE5LiIsInRpbWUiOjE3NTExMzgzMzcuOTI2MTAyNn0:1uVb4j:OPE7EbbK6X6km5KaxBMy8Tuho6U8QpQUdGtM8l109iU);background-repeat: no-repeat;background-size: cover;">
        <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: 29% 53%/cover no-repeat url(https://inboxflows.com/_/image/https%253A%252F%252Fi1.cmail19.com%252Fei%252Fd%252F95%252F049%252F96B%252F220612%252Fcsfinal%252FDrip-Header.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMS5jbWFpbDE5LiIsInRpbWUiOjE3NTExMzgzMzcuOTI2MTAyNn0:1uVb4j:OPE7EbbK6X6km5KaxBMy8Tuho6U8QpQUdGtM8l109iU) #000000;background-position: 29% 53%;background-image: url(https://inboxflows.com/_/image/https%253A%252F%252Fi1.cmail19.com%252Fei%252Fd%252F95%252F049%252F96B%252F220612%252Fcsfinal%252FDrip-Header.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMS5jbWFpbDE5LiIsInRpbWUiOjE3NTExMzgzMzcuOTI2MTAyNn0:1uVb4j:OPE7EbbK6X6km5KaxBMy8Tuho6U8QpQUdGtM8l109iU);background-repeat: no-repeat;background-size: cover;background-color: #000000;"><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;">
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          <!--[if mso]></td><td class="layout__edges">&nbsp;</td></tr></table><![endif]-->
         </div>
        </div>
       </div>
       <div style="mso-line-height-rule: exactly;line-height: 15px;font-size: 15px;">
       </div>
       <div class="layout one-col fixed-width 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%;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;">
             Hey Ramy,
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             You may have seen the new study going around about how some glass bottles had more microplastics than plastic.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Beer was one of the biggest offender, but even spring water which was supposed to be really clean turned out to have a ton of microplastics.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Why? It turns out, the metal caps used a special paint which leaked a lot of plastics. Oops.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             In other news, someone on Twitter had posted about how they don’t drink espresso and instead prefer V60 or Aeropress because of the LDL issues from diterpines.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             If you haven’t heard of diterpines (I hadn’t until this 
week), apparently they are in espresso and unfiltered coffees, and increase your LDL levels. More research on this shared below, with some of the highlights and solutions.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Anyways, in the last week I’ve switched to cold brew or drip coffees instead of espresso—theoretically better for cholesterol while tasting mostly the same. Will report back later and see if the numbers change.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Some people may get frustrated by all this negative news.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Studies showing almost everything is bad. If everything is killing us, why even bother trying?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             In the grand scheme of things, these are very small and fixable problems that can be addressed with proper research.
            </p>
            <p style="Margin-top: 
20px;Margin-bottom: 0;">
             Once you do figure it out, you can get the benefits of that 5-10 minutes of research every day for years.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Once you
             <em>
              do
             </em>
             have the right knowledge and research, it can also be transmitted to all humans easily and for free, and everyone benefits. Each person doesn’t need to do 5 hours of research, just one person can do it and then billions of people can get the benefits of that knowledge.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Before we continue, it is necessary to have our usual disclaimer about medical advice and talking to your doctor before making any changes. Also,
             <strong>
              to stay focused on the big picture
             </strong>
             and your actual Health Score, and not too distracted or stressed about these small optimizations.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 
0;">
             Theoretically if you had espresso every day and microplastic-soaked water and lots of other suboptimal things, but still went to the gym and slept well and avoided alcohol, you would be fairly well off and your Health Score would probably be in the 80s.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             And on the opposite end, if you spent all day optimizing small things and buying supplements but never went to the gym and didn’t eat protein and didn’t sleep well, you wouldn’t be successful and Health Score may still be stuck in the 60s or 70s.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             So the first insight is to
             <em>
              really figure out the basics
             </em>
             .
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Today’s issue will be focused on the topic of beverages: reviewing the latest studies around alcohol, coffee, water and more—with some practical 
tips to save you money
             <em>
              and
             </em>
             help you live longer.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
            </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-17" lang="x-size-17" style="Margin-top: 0;Margin-bottom: 20px;font-size: 17px;line-height: 26px;">
             Love,
             <br/>
             Anand Sharma
             <br/>
             Founder &amp; CEO, Gyroscope
            </p>
           </div>
          </div>
          <div align="left" 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%252F95%252F049%252F96B%252F220612%252Fcsfinal%252Fsignature-99028a0145028a3c-99079e028a028a3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMS5jbWFpbDE5LiIsInRpbWUiOjE3NTExMzgzMzcuOTQzNjI1Mn0:1uVb4j:VimSTlAys2mLdIVTLLdMDP7cb5PNnWxVU13N_ElN8LQ" style="border: 0;display: block;height: auto;width: 100%;max-width: 226px;" width="226"/>
          </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;">
             <span style="text-decoration: inherit;color: #b6c3d6;">
              <strong>
               IN THIS ISSUE
              </strong>
             </span>
             <br/>
             01
             <strong>
              Coach’s Corner:
             </strong>
             The sobering truth about alcohol
             <br/>
             02
             <strong>
              Meta Analysis:
             </strong>
             Daily espresso for heart health
             <br/>
             03
             <strong>
              Study Breakdown:
             </strong>
             Is sitting for too long bad?
             <br/>
             04
             <strong>
              Health &amp; AI News
             </strong>
             <br/>
             05
             <strong>
              Member Stories:
             </strong>
             New fat loss insights and guidance
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             (Recent conversation on X)
            </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%252F95%252F049%252F96B%252F220612%252Fcsfinal%252Funnamed-99028a03cf04513c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMi5jbWFpbDE5LiIsInRpbWUiOjE3NTExMzgzMzcuOTQzODAzM30:1uVb4j:LoGvkpzlrafGheN7Xly8vQfbfn9XHR0P7-cREkbuMU8" style="border: 0;display: block;height: auto;width: 100%;max-width: 532px;" width="532"/>
          </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-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: #e8e8e8;">
              <strong>
               Essay
              </strong>
             </span>
            </p>
            <h1 style="Margin-top: 20px;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #081220;font-size: 22px;line-height: 31px;">
             <strong>
              Alcohol
             </strong>
            </h1>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Drinking used to be a popular thing everyone did at parties.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Now the trends are changing, and people are starting to calculate the true costs. Not just the dollars spent — which can be thousands per year, on all the beers, cocktails, 
wine and drinks adding up, plus tax and tip too — but also on your health, your HRV, sleep scores, blood levels and more.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Most of these things were never tracked before so it was easy to ignore, but now that everyone can see their Health Score and realtime body status, changing these habits is an obvious next step.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             Earlier this year, we added a small feature to Gyroscope:
             <strong>
              a realtime counter
             </strong>
             showing
             <strong>
              days since your last drink.
             </strong>
            </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%252F95%252F049%252F96B%252F220612%252Fcsfinal%252Funnamed-2-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMy5jbWFpbDE5LiIsInRpbWUiOjE3NTExMzgzMzcuOTQzOTI1MX0:1uVb4j:4nhTCZDnHuV0jTbtT_6324ZS1desjghoAAKoulxQFCI" 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;">
             One of our members requested we add it alongside the fasting timer and workout timer, being part of a recovery community where tracking streaks is a big part of the process and that number of days is useful to know.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Since Food XRAY detects alcohol along with many other ingredients, it is actually possible to automatically detect it just from taking photos of all food and drinks.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             I didn’t think I needed it, but actually found it quite useful earlier this year.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             I didn’t feel that much of an urge to drink, but there were definitely times where I was on the fence. At a restaurant or dinner with friends, or bar where people are drinking.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 
0;">
             Then I remembered it would reset my countdown, and it just didn’t feel special enough to be worth it, or since I had a 100 day streak better to just keep it going.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             I got pretty far—about 120 days without drinking according to the app.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Every time I checked my messages, I would see the number go up.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Then, last week one night we went to dinner at some new restaurant. The waiter brought out a complimentary “welcome cocktail”. It was a small mezcal-based drink.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             It tasted pretty good, and we had a nice dinner. But the next day, my streak was reset back to “0.1 days.”
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             It wasn’t the end of the world. I still 
got pretty good sleep, and my Health Score maybe only went down by 0.05 points from that small drink.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             But it was a good reminder: even if you don’t seek it out, alcohol is everywhere. It sneaks into dinners, celebrations, casual hangouts.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             So that was the inspiration for this week's essay—how to be in control of our choices and what goes in our body. Especially when something has such a high cost, or can become extremely addictive. So much so that there are entire communities dedicated to helping people stop.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             One of the most common things really holding people back from losing fat effectively, or sabotaging their lifespan goals is unfortunately alcohol. Once we started tracking it, the correlations became quite 
obvious.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Now with Food XRAY it can be tracked for the first time (ethanol is not usually included in most nutrition labels for some reason, so we had to build the detection ourselves).
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Before we get into this, I want to make it clear:
             <strong>
              I get it.
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             I’ve enjoyed a good cocktail, and also wines and champagnes. I’ve sampled some pretty old scotches with friends. Over Christmas this year, we had a lot of margaritas and it was a fun time too. All that to say I understand the appeal of these drugs, and why people enjoy them.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             We can’t really tell you what to do or how to live your life, but today we’ll go more into the most recent studies, and I’ll share a 
bit more of the decisions and tradeoffs I’m making around this for my own health.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Our goal is starting from first principles, and understanding all the data to decide how to do things correctly...
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Rather than just doing things because “that is just the way it is done” and instead figuring out how it
             <em>
              should be done
             </em>
             if everyone had perfect information and context of the consequences.
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             <strong>
              So today, let’s explore more of the science of ethanol...
             </strong>
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 17px;line-height: 26px;">
             <strong>
              This week’s essay covers how to track it, the 
latest studies, the optimal amount —
             </strong>
             and I’ll share a bit more of my personal tricks and habits I’ve found useful in the last few years, while still being able to hang out with friends or be social.
            </p>
           </div>
          </div>
          <div style="Margin-left: 20px;Margin-right: 20px;">
           <div class="btn btn--flat fullwidth btn--large" style="Margin-bottom: 20px;text-align: center;">
            <!--[if !mso]><!-->
            <a style="border-radius: 4px;display: 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: #3d63e0;font-family: sans-serif;">
             Read the full essay
            </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-sulclt-yultlrktit-r/" style="width:420pt" arcsize="9%" fillcolor="#3D63E0" 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">Read the full essay</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 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: #8c8b96;">
              02
             </span>
             <span style="text-decoration: inherit;color: #e8e8e8;">
              <strong>
               Meta Analysis
              </strong>
             </span>
            </p>
            <p class="size-32" lang="x-size-32" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 28px;line-height: 36px;">
             <strong>
              What is the best type of coffee?
             </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;">
            <p style="Margin-top: 0;Margin-bottom: 0;">
             On the topic of drinks, let’s take a look at one of the other most popular beverages:
             <strong>
              coffee.
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Bad news: there are some things like microplastics and diterpines to dodge here.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Here’s the good news. Coffee actually seems to be helpful.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             So you don’t need to quit it.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             It actually seems to have a positive health benefit, as long as you have it in the morning and it doesn’t affect your sleep. (You can check your genetics report in Gyroscope to see your exact caffeine metabolism speed and cutoff time, but for most people it should be around 1-2pm)
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 
0;">
             <strong>
              Caffeine is a performance molecule.
             </strong>
             Randomized trials show a single dose sharpens reaction time, working memory and even esports marksmanship. You’ve probably experienced this yourself, getting more work done or a more effective workout with coffee.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             In addition to useful caffeine, it can deliver
             <strong>
              polyphenols
             </strong>
             . Large cohort meta-analyses still find a 10-15 % lower risk of type-2 diabetes, Parkinson’s disease and all-cause mortality at  2-4 cups/day.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             So the right cup of coffee can be a positive longevity habit.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             But what is the best source of coffee? Are they all the same?
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Here are some of the key concepts to optimize coffee:
            </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;">
              <p style="Margin-top: 0;Margin-bottom: 20px;">
               <strong>
                Filter + medium roast
               </strong>
               → minimal diterpenes &amp; acrylamide.
              </p>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <p style="Margin-top: 0;Margin-bottom: 20px;">
               <strong>
                Glass/ceramic contact only
               </strong>
               → avoids plastic leachates
              </p>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <p style="Margin-top: 0;Margin-bottom: 20px;">
               <strong>
                Stay &lt; 400 mg caffeine, all before 2 p.m.
               </strong>
               → preserves sleep &amp; BP.
              </p>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <p style="Margin-top: 0;Margin-bottom: 20px;">
               <strong>
                Zero-sugar base drink
               </strong>
               → add milk/cream sparingly, 
skip syrups.
              </p>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <p style="Margin-top: 0;Margin-bottom: 20px;">
               <strong>
                Fresh, dry-stored beans
               </strong>
               → limits mycotoxins, optimizes flavour.
              </p>
             </li>
            </ol>
            <p style="Margin-top: 20px;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>
              What are diterpenes?
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The crema of an Italian espresso carries about 1 – 2 mg of the diterpenes
             <strong>
              cafestol
             </strong>
             and
             <strong>
              kahweol
             </strong>
             per 30-mL shot. Every 10 mg of cafestol consumed raises serum total/LDL-cholesterol by ~0.13 mmol L⁻¹ (≈5 mg dL⁻¹).
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Mechanism
             </strong>
             <br/>
             Cafestol is a potent agonist for the nuclear receptors
             <strong>
              FXR
             </strong>
             and
             <strong>
              PXR
             </strong>
             .
             <em>
              Activation of these receptors represses hepatic CYP7A1 and other bile-acid-synthesis genes, decreasing LDL-receptor activity and slowing LDL clearance – hence the rise in circulating LDL particles.
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Five shots a day therefore add roughly 0.10 mmol L⁻¹ (4 mg dL⁻¹) to LDL, while drip-filtered or
             <em>
              even instant coffee
             </em>
             supplies
             <strong>
              almost none of these compounds.
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             As much as we love espresso and espresso drinks, having it unfiltered daily may not be worth the blood level impact. Of course one or two aren’t a big deal so don’t stress about this too much, but if you are a daily coffee drinker 
a small tweak here could significantly change your blood panels with minimal effort.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Or at least it may be good
             <strong>
              <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
               <span style="text-decoration: inherit;color: #297bff;">
                to do a blood test
               </span>
              </a>
             </strong>
             and check your current LDL levels and lipid ratios. However, filtering the coffee is so simple and easy that it seems like a wise choice for those drinking coffee daily.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Human evidence
             </strong>
            </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;">
              <p style="Margin-top: 0;Margin-bottom: 
20px;">
               Meta-analysis of 14 randomized trials (up to 6 weeks) showed a clear dose-response: unfiltered coffee raised LDL by ≈0.15 mmol L⁻¹ (6 mg dL⁻¹) for every ~5 cups/day, while paper-filtered coffee had negligible impact.
              </p>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <p style="Margin-top: 0;Margin-bottom: 20px;">
               In the large Tromsø cohort (21,083 adults, 2022), drinking 3–5 espressos daily was linked with a
               <strong>
                0.09 mmol L⁻¹
               </strong>
               LDL increase in women and
               <strong>
                0.16 mmol L⁻¹
               </strong>
               in men versus non-drinkers, after adjusting for lifestyle factors.
              </p>
             </li>
             <li style="Margin-top: 0;Margin-bottom: 0;Margin-left: 0;">
              <p style="Margin-top: 0;Margin-bottom: 20px;">
               Newer workplace-machine studies find
               <em>
                even higher
               </em>
               diterpene levels in some capsule or metal-filter 
systems, reinforcing the brewing-method point. Maybe not good news for those convenient nespresso machines.
              </p>
             </li>
            </ul>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Practical takeaway and solutions
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Switching to paper-filtered pour-over, AeroPress with a paper disk, or simply capping espresso at one shot a day keeps diterpene exposure low, while still giving you the antioxidant and metabolic upsides!
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             Those are just one of the variables in your daily coffee. Let’s do a quick review of
             <em>
              all
             </em>
             the coffee beverage options, so you can find the best balance that fits your needs and preferences...
            </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%252F95%252F049%252F96B%252F220612%252Fcsfinal%252Funnamed-9900000000079e3c.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpNC5jbWFpbDE5LiIsInRpbWUiOjE3NTExMzgzMzcuOTQ0MDIyMn0:1uVb4j:Ey1fcJpe8toudMVj19sF0Fdw7fKmwwy1SerPkNdQNOM" 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;">
             A caramel frapuccino is clearly the worst option, with an F grade. Lots of sugar, in a plastic cup.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The highest rated seem to be a pour-over with paper filter, which reduces the microplastic risk as well as the diterpine load, and also doesn’t have any extra calories.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Other options like cold brew also seem good.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             French press or capsule-based coffee like nespresso or standard espresso may not be good choices for repeating thousands of times.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 20px;">
             Bon apetit.
            </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-30" lang="x-size-30" style="Margin-top: 0;Margin-bottom: 0;font-size: 26px;line-height: 34px;">
            </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;">
              03
             </span>
             <span style="text-decoration: inherit;color: #e8e8e8;">
              <strong>
               Study Of The Week
              </strong>
             </span>
            </p>
            <p class="size-32" lang="x-size-32" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 28px;line-height: 36px;">
             <strong>
              How to make sitting less bad for you
             </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;">
            <p style="Margin-top: 0;Margin-bottom: 0;line-height: 26px;">
             <em>
              Every week, we will breakdown a new study to help you stay on top of the latest health and longevity developments. This week’s topic is about how sitting for long periods may affect muscle protein
             </em>
             <em>
              synthesis...and what to do about it.
             </em>
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 17px;line-height: 26px;">
             <em>
              Read the full original study
              <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
               here
              </a>
              .
             </em>
            </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%252F95%252F049%252F96B%252F220612%252Fcsfinal%252FChatGPTImageJun272025at10_48_30PM-990514028a04513c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpNS5jbWFpbDE5LiIsInRpbWUiOjE3NTExMzgzMzcuOTQ0MTI4M30:1uVb4j:O6j4xH47XJsDOStas3-k6PA-vsVgw35fTme4akPQk_I" style="border: 0;display: block;height: auto;width: 100%;max-width: 524px;" width="524"/>
          </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-20" lang="x-size-20" style="Margin-top: 0;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             The central idea behind this study is that prolonged sitting can be detrimental to muscle growth, and breaking up long periods of sitting with "exercise snacks" (also called "activity snacks") might counteract this negative effect.
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             But does it?
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             <em>
              Read on to find out...
             </em>
            </p>
            <p class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 0;font-size: 20px;line-height: 28px;">
             <strong>
              Background and Key Concepts
             </strong>
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 
26px;">
             <strong>
              Health Risks of Sitting:
             </strong>
             Prior research indicates that many hours of sitting can pose health risks. The focus may be better placed on the number of hours of continuous sitting without large muscle group movements, rather than total daily sitting hours.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Exercise Snacks Defined:
             </strong>
             Exercise snacking refers to brief periods of high-intensity movement or exercise, typically lasting about two minutes. Common examples include quickly climbing stairs, jumping jacks, bodyweight squats, or burpees. While the study investigated bodyweight squats and walking, most definitions include short bursts of higher-intensity activities.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Muscle Protein Synthesis (MPS):
             </strong>
             This is a prerequisite cellular process required for building new muscle 
mass. Muscle growth cannot occur without increasing MPS or decreasing muscle protein breakdown. MPS is increased by consuming protein (which is broken down into amino acids) that are then incorporated into existing muscle tissue.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Anabolic Resistance:
             </strong>
             This refers to the reduced ability of muscle tissue to effectively utilize ingested protein (and its constituent amino acids) to synthesize new muscle proteins.
            </p>
            <p class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 0;font-size: 20px;line-height: 28px;">
             <strong>
              Study Purpose/Research Question
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The researchers investigated whether breaking up prolonged sitting periods with exercise snacks (walking or bodyweight squats) would make the muscles more receptive to absorbing ingested protein throughout the 
day. Stated differently, they wanted to know if frequent low-level exercise bouts would induce an anabolic effect on muscle by increasing muscle protein synthesis.
            </p>
            <p class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 0;font-size: 20px;line-height: 28px;">
             <strong>
              Participants
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The study included 12 healthy males (n=7) and females (n=5). All participants exercised less than 2.5 hours per week and sat for more than seven hours per day.
            </p>
            <p class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 0;font-size: 20px;line-height: 28px;">
             <strong>
              Study Design and Interventions
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The study utilized a randomized, crossover study design, meaning each subject underwent all three interventions at different times.
            </p>
            <p style="Margin-top: 
20px;Margin-bottom: 0;">
             The three treatment conditions were:
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Prolonged Sitting (SIT):
             </strong>
             Uninterrupted sitting for 7.5 hours. This served as the control condition.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Sitting with Intermittent Walking (WALK):
             </strong>
             Sitting interrupted by 2-minute walks every 30 minutes for 7.5 hours. The walking speed was set at 3.1 miles/hour (5 kilometers/hour), which is considered an average adult walking speed.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Sitting with Intermittent Body Weight Squats (BW SQUAT):
             </strong>
             Sitting interrupted by 15 bodyweight squats (chair stand to calf raise) every 30 minutes for 7.5 hours.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             For females, a washout period of approximately four weeks was implemented between trials to account for 
menstrual cycle phases (trials conducted in the mid-follicular phase, days 4-10).
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Male visits were separated by at least one week. The order of the three trials was randomized.
            </p>
            <p class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 0;font-size: 20px;line-height: 28px;">
             <strong>
              Pre-Study Standardization and Nutrition Information
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Standardization:
             </strong>
             For four days prior to each intervention, subjects abstained from structured physical activity and walked less than 7,500 steps. A controlled diet was also provided the day before each treatment, supplying 1.4x their resting metabolic rate calories (approximately 2,000 calories per day, composed of 55% carbohydrate, 15% protein, and 30% fat).
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Pilot 
Testing:
             </strong>
             Prior to the study, researchers confirmed that the calorie expenditure from the 15 bodyweight squats and 2-minute walking bouts were equal.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Trial Day Nutrition:
             </strong>
             On each of the three research days, subjects received a standardized breakfast (around 7 am, 20% of total daily calories) and lunch (around 10:30 am, 30% of total daily calories). The protein intake was provided as a complete amino acid mixture, rather than whole foods. Protein intake was based on a total daily intake of 1.2 grams of protein per kg body weight (0.55 g/pound), with 0.24 g/kg for breakfast and 0.36 g/kg for lunch. The more amino acids muscles take up and utilize, the greater the expected MPS and muscle growth over time. The protein intakes were the same across all three conditions.
            </p>
            <p class="size-24" lang="x-size-24" style="Margin-top: 
20px;Margin-bottom: 0;font-size: 20px;line-height: 28px;">
             <strong>
              Measured Outcome Variables
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The primary variable of interest was muscle protein synthesis. The researchers aimed to determine if the low-level exercise bouts (walking and bodyweight squats) would be sufficient to increase MPS rates during the 7.5-hour period compared to uninterrupted sitting.
            </p>
            <p class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 0;font-size: 20px;line-height: 28px;">
             <strong>
              Results
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <strong>
              Muscle Protein Synthesis (MPS):
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             As expected, the SIT (prolonged sitting) treatment had the lowest level of muscle protein synthesis.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Surprisingly, both the WALK 
and BW SQUAT treatments significantly increased muscle protein synthesis rates above the SIT condition.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             The WALK treatment increased muscle protein synthesis more than the BW SQUAT treatment. The authors noted a "moderate effect of [BW] SQUAT and a large effect of WALK" compared to SIT, although the difference between WALK and BW SQUAT was not statistically significant. The reviewer found this surprising, expecting BW SQUAT to have a larger impact given its closer mimicry of resistance training.
            </p>
            <p class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 0;font-size: 20px;line-height: 28px;">
             <strong>
              Final Thoughts
             </strong>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Perhaps unsurprisingly, sitting all day is not idea for optimizing MPS.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <em>
              But even if you 
do
             </em>
             , breaking up prolonged sitting every 30 minutes with easy, low-effort activities like two-minute walks or 15 bodyweight squats can significantly increase muscle protein synthesis. This was surprising given the low intensity of these activities.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             While increased MPS is essential for muscle building, short-term increases do not guarantee long-term muscle tissue accretion. Resistance training (with optimal protein intake) is the primary stimulus for significant muscle mass over time. However, the study still demonstrates that low-intensity "exercise snacks" are enough to positively influence MPS.
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 17px;line-height: 26px;">
             <em>
              The authors suggested that reducing sedentary time may be more important for enhancing the anabolic potential 
of dietary amino acids than total physical activity. This implies that breaking up continuous sitting might be more beneficial for MPS than a single, longer workout if sedentariness is otherwise high.
             </em>
            </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-28" lang="x-size-28" style="Margin-top: 0;Margin-bottom: 0;font-size: 24px;line-height: 32px;">
            </p>
            <p class="size-32" lang="x-size-32" style="Margin-top: 20px;Margin-bottom: 0;font-size: 28px;line-height: 36px;">
             <span style="text-decoration: inherit;color: #c8c8d4;">
              04
             </span>
             <span style="text-decoration: inherit;color: #8c8b96;">
             </span>
             <span style="text-decoration: inherit;">
              <strong>
               News Round-Up
              </strong>
             </span>
            </p>
            <p class="size-20" lang="x-size-20" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 17px;line-height: 26px;">
             <em>
              <span style="text-decoration: inherit;">
               The Latest News in Health and Artificial Intelligence
              </span>
             </em>
            </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%252Fi6.cmail19.com%252Fei%252Fd%252F95%252F049%252F96B%252F220612%252Fcsfinal%252FChatGPTImageJun132025at02_04_16PM-9900000000079e3c.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpNi5jbWFpbDE5LiIsInRpbWUiOjE3NTExMzgzMzcuOTQ0MjQ5fQ:1uVb4j:FhUjCPZQ92tejbDfNGi9gDHJmmAk2-nJFrioutRoejA" 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-24" lang="x-size-24" style="Margin-top: 0;Margin-bottom: 0;font-style: normal;font-weight: normal;color: #3c88e6;font-size: 20px;line-height: 28px;">
             <strong>
              <span style="text-decoration: inherit;color: #000000;">
               Health and Longevity
              </span>
             </strong>
            </h3>
            <h3 class="size-17" lang="x-size-17" style="Margin-top: 12px;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>
               Sleep: The #1 Longevity Habit
              </strong>
             </span>
             <br/>
             <span style="text-decoration: inherit;color: #000000;">
              Experts stress 7–9 hours of sleep nightly as essential for genomic health, Alzheimer's prevention, metabolic regulation, and mortality reduction
             </span>
            </h3>
            <p style="Margin-top: 12px;Margin-bottom: 0;">
             <span style="text-decoration: inherit;color: #000000;">
              <strong>
               Gut Microbiome &amp; Aging
              </strong>
              <br/>
              Studies reveal specific gut microbes and viromes in centenarians may contribute to long life
             </span>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <span style="text-decoration: inherit;color: #000000;">
              <strong>
               Senolytic Drugs Lower Epigenetic Age
              </strong>
              <br/>
              Compounds (JQ1, nutlin-3a, AMG232) show promising reversal of epigenetic aging in vitro blood samples
             </span>
            </p>
            <p class="size-24" lang="x-size-24" style="Margin-top: 20px;Margin-bottom: 0;font-size: 20px;line-height: 28px;">
             <strong>
              Artificial Intelligence
             </strong>
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             <strong>
              AI Carbon Footprint Soars
             </strong>
             <br/>
             Accenture projects that AI data centers could account for 3.4% of global emissions by 2030, pushing an elevenfold increase this decade—urging greener practices
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 0;font-size: 17px;line-height: 26px;">
             <strong>
              New Wave of “Reasoning” AI Models
             </strong>
             <br/>
             OpenAI's models (o1 &amp; o3), Google’s Gemini, xAI’s Grok, and Anthropic’s Claude Opus are driving a leap in multi-step reasoning capabilities—being compared to microprocessor-level innovation
            </p>
            <p class="size-17" lang="x-size-17" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 17px;line-height: 26px;">
             <strong>
              Tech–Pentagon Alliance Accelerates
             </strong>
             <br/>
             Major AI firms like OpenAI, Google, Anthropic, and Meta are now deeply engaged in military AI partnerships. OpenAI secured a $200 M contract; several Silicon Valley execs were commissioned into Army Reserve roles—marking a major strategic shift
            </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-28" lang="x-size-28" style="Margin-top: 0;Margin-bottom: 0;font-size: 24px;line-height: 32px;">
            </p>
            <p class="size-32" lang="x-size-32" style="Margin-top: 20px;Margin-bottom: 20px;font-size: 28px;line-height: 36px;">
             <span style="text-decoration: inherit;color: #c8c8d4;">
              05
             </span>
             <span style="text-decoration: inherit;color: #8c8b96;">
             </span>
             <span style="text-decoration: inherit;">
              <strong>
               Member Stories
              </strong>
             </span>
            </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: 20px;">
             This week, we're checking in with longtime member Jay, who's actually been on our X program for a while (since before G1 launched) but had some great results and things to say about his time with Gyroscope...
            </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%252F95%252F049%252F96B%252F220612%252Fcsfinal%252FScreenshot2025-06-27at20.40.57-bad54d7715c1b4d2.png/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpNy5jbWFpbDE5LiIsInRpbWUiOjE3NTExMzgzMzcuOTQ0MzQ3NH0:1uVb4j:tMdOdOIP2LvaYyTkfiNRgBxJbDUBcY7ZKWsm4r6Tn7Y" 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;">
             <em>
              1- What were your main goals and reasons to for using a service such as Gyroscope?
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Juggling all the different elements of my health, such as nutrition, fitness, sleep and mental health, is challenging enough on their own. What Gyroscope is great at is bringing them all together into one place. Rather than jumping between apps and services, I have a single place where I can track my progress across all these dimensions, and a coach that can see the whole picture as well.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <em>
              2- In what ways has Gyroscope and it's coaches helped you reach your goals and keep making progress?
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Having accountability to a coach is huge. Often I know what to do to maintain my health, but it's easy to put 
off. Knowing that a coach will see my progress (or lack thereof) has often made the difference between my making the right decision or not. Additionally, the actionable insight that the app and coaches have been able to provide me have helped to keep things manageable and realistic, and cut down on the information overload of all the possible or ideal things I could potentially do.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <em>
              3- What is your favourite and / most useful aspect of using Gyroscope? (you can mention more than one thing here!)
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             Having all my data in one place was why I started using the app all those years ago. Since coaching was introduced, having a coach that can see all that data and that I felt accountable to has been a huge motivator towards my goals. Most recently, being able to use the AI tracking for 
food has helped simplify my nutrition tracking when other strategies have failed.
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             <em>
              4- If you were to describe Gyroscope to another person in a couple of sentences, what would you say?
             </em>
            </p>
            <p style="Margin-top: 20px;Margin-bottom: 0;">
             It's an operating system or hub for your all of your health and fitness. All of your data is in one place, and it uses it to take the overwhelm out of maintaining your health and translate it into manageable, actionable next steps.
            </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;">
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          <!--[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]-->
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           <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;">
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          <!--[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;mso-text-raise: 11px;vertical-align: middle;">
             <p style="Margin-top: 0;Margin-bottom: 0;">
             </p>
             <p style="Margin-top: 20px;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;">
              That’s all for this week’s newsletter.
             </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;">
              <strong>
               Thanks for being an early Gyroscope member!
              </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;background: 0% 0%/auto auto no-repeat url(https://inboxflows.com/_/image/https%253A%252F%252Fi2.cmail19.com%252Fei%252Fd%252F95%252F049%252F96B%252F220612%252Fcsfinal%252Fbg51.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMi5jbWFpbDE5LiIsInRpbWUiOjE3NTExMzgzMzcuOTI2NTQ5NH0:1uVb4j:fdkXgDALSRABN4OnVwrqO74ybe0cbJtc-SluCaqSAb4) #000000;background-position: 0% 0%;background-image: url(https://inboxflows.com/_/image/https%253A%252F%252Fi2.cmail19.com%252Fei%252Fd%252F95%252F049%252F96B%252F220612%252Fcsfinal%252Fbg51.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMi5jbWFpbDE5LiIsInRpbWUiOjE3NTExMzgzMzcuOTI2NTQ5NH0:1uVb4j:fdkXgDALSRABN4OnVwrqO74ybe0cbJtc-SluCaqSAb4);background-repeat: no-repeat;background-size: auto auto;">
        <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: 0% 0%/auto auto no-repeat url(https://inboxflows.com/_/image/https%253A%252F%252Fi2.cmail19.com%252Fei%252Fd%252F95%252F049%252F96B%252F220612%252Fcsfinal%252Fbg51.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMi5jbWFpbDE5LiIsInRpbWUiOjE3NTExMzgzMzcuOTI2NTQ5NH0:1uVb4j:fdkXgDALSRABN4OnVwrqO74ybe0cbJtc-SluCaqSAb4) #000000;background-position: 0% 0%;background-image: url(https://inboxflows.com/_/image/https%253A%252F%252Fi2.cmail19.com%252Fei%252Fd%252F95%252F049%252F96B%252F220612%252Fcsfinal%252Fbg51.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpMi5jbWFpbDE5LiIsInRpbWUiOjE3NTExMzgzMzcuOTI2NTQ5NH0:1uVb4j:fdkXgDALSRABN4OnVwrqO74ybe0cbJtc-SluCaqSAb4);background-repeat: no-repeat;background-size: auto auto;background-color: #000000;"><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: 112px;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: #000000;">
        <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: #000000;"><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 align="center" style="font-size: 12px;font-style: normal;font-weight: normal;line-height: 19px;Margin-bottom: 20px;">
             <a style="text-decoration: underline;transition: opacity 0.1s ease-in;color: #3175bf;">
              <img alt="" src="https://inboxflows.com/_/image/https%253A%252F%252Fi8.cmail19.com%252Fei%252Fd%252F95%252F049%252F96B%252F220612%252Fcsfinal%252Fappstore-9903cf0451028a3c.jpg/?inbox_flows_img_sig=eyJwYXRoIjoiaHR0cHMlM0ElMkYlMkZpOC5jbWFpbDE5LiIsInRpbWUiOjE3NTExMzgzMzcuOTQ0NDM4N30:1uVb4j:L6KV_OYtGrSXmfQx1sKP-gat3lsEeAhd9SDnA-1nG5I" 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>
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