Be Well

January is my detox month each year. No alcohol, no carbs. I know! People say I’m crazy but I have been caught too many times by the December / January holiday over-indulgence and I just hate starting the year feeling like a blob – so detox it is! Bigger picture though, my annual detox is part of my research and learning about the modern science of nutrition and how very specifically what, how and when we eat can help or hinder our bodies strength, repair and regeneration. Over summer I have been reading and listening to Eat to Beat Disease: Optimising Your Health by Dr. William Li, one of the most influential voices in modern nutrition and a world renowned physician and scientist. Dr Li’s groundbreaking work focuses on how we can use food as medicine to support our body’s five key defense systems. Dr. Li argues that health isn’t just the absence of disease; it’s an active state supported by five biological systems. When we eat the right foods, we literally fire up these Five Defense Systems: Angiogenesis: Keeps blood vessels in balance, preventing tumours from being ‘fed’. Regeneration: Triggers stem cells to repair and renew tissues. The Microbiome: Supports the trillions of ‘good’ bacteria that manage immunity and mood. DNA Protection: Repairs damage caused by environmental toxins and aging. Immunity: Strengthens the cells that identify and destroy threats. Timing is Everything One of the key takeaways from Dr. Li’s work for me was that our metabolism is governed by circadian rhythms, internal clocks that dictate when we store energy and when we burn it. He is a proponent of giving your body a rest through Intermittent Fasting (IF) or time-restricted eating: ​The Over-Night Fast: Dr. Li suggests that the most natural time to fast is while we sleep. By extending the window between your last meal of the day and your first meal the next morning (e.g., a 14:10 or 16:8 split), you allow your insulin levels to drop. Burning ‘Harmful’ Fat: During fasting periods, the body switches from burning glucose to burning stored fat, specifically harmful visceral fat. This process also triggers autophagy, a cellular ‘spring cleaning’ where the body clears out damaged components. ​Circadian Rhythms: Dr. Li advises eating in alignment with your biological clock. Eating late at night can disrupt metabolism and negatively impact the gut microbiome. Dr Li’s advice for a daily routine is as follows: Breakfast: extend the burn Dr. Li views breakfast literally: ‘breaking your fast’. While you sleep, your insulin levels drop, shifting your body from fuel storage to fuel-burning mode. The Strategy: Don’t rush to eat the second you wake up. Delaying breakfast by just one hour can significantly extend your body’s natural fat-burning window, allowing you to burn more stored visceral fat before your first meal triggers insulin again.  Lunch: the metabolic peak Your metabolism is generally most efficient in the middle of the day. The Strategy: Dr. Li highlights research showing that eating a bioactive food (like a tomato rich in lycopene) roughly one hour before lunch can prime your metabolism. Making lunch a substantial, nutrient-dense meal helps maintain steady energy levels and prevents the mid-afternoon slump.  Dinner: The eat ‘early and light’ rule Eating late at night is one of the biggest disruptors of metabolic health. When we eat close to bedtime, the body is forced to focus on digestion rather than the deep cellular repair and fat-burning that should happen during sleep. The Strategy: Aim to finish dinner by 7:00 PM (or at least 3 hours before bed). This ensures your insulin levels have time to subside, allowing for better sleep quality and a seamless transition back into fat-burning mode overnight. So what am I doing in 2026? Firstly, I am doubling down on what Dr. Li’s, appropriately for this month in Melbourne , calls the grand slam foods: Green Tea: Boosts metabolism and DNA repair (you’ll notice a lot of green tea at Be Well!) Extra Virgin Olive Oil: High in polyphenols for heart health. Broccoli: Contains sulforaphane, a powerful anti-cancer compound. Blueberries: Rich in antioxidants that fuel stem cells. Fatty Fish: Provides Omega-3s to reduce inflammation. Secondly, I am finding it really hard to get the right amount of protein into my diet for my age and weight so I have added protein powder to my longevity supplement stack each day. ​Thirdly, I am inspired by Dr. Li’s research published in 2021 that regeneration is possible at any age, our stem cells (the regeneration system) can be reactivated even in your 70s or 80s through specific ‘bioactive’ foods like dark chocolate or squid ink, meaning it is never too late to reverse damage and do repair work. Here’s to eating for health, happiness and longevity! Navigate to more articles! PrevPreviousIssue No.147: Staying in the Liminal Zone Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

I hope everyone has had a restful, rejuvenating break over the last few weeks with family and friends. We received a very special gift on Christmas Eve – Maximilian – a joyful addition to our growing tribe of grandchildren! I love January is the liminal zone we move through, as we transition from the old year to the new. It’s the perfect time for reflection, contemplation, looking forward. I was reading a piece in the New York Times on reflective questions and decided to adapt some of them for us!  So here are seven Be Well questions to ponder this week 1. When did I feel the most joyful and carefree in my body?  Reflect on moments last year when movement felt like a reward you earned. Maybe you: climbed stairs easily, lifted groceries or children effortlessly, slept better, were lighter and more agile, played your favourite sport with more skill! The Be Well Goal: Celebrate those achievements. And when these moments arise this year, take a moment to Declare Victory, before moving on. 2. What does Living Younger look like for me this year?  Longevity isn’t just about adding years to your life (lifespan), but life to your years (healthspan). Living younger is having more energy and vitality. Its carrying groceries without wincing, keeping pace on the hiking trail, staying mentally sharp, being fit-for-life. Feeling – and being – the best version of yourself, now. The Be Well Goal: Ask: What do I want my body to do this year? Not someday – this year. Then set up the resistence & cardio & flexibility workout schedule that will change your body. Get expert advice by booking a session with Nat or Pat in the Be Well app.   3. What gave me energy, and what drained it?  Audit your lifestyle. Did your morning routine at Be Well set you up for success, or did staying up late scrolling on your phone leave you depleted? The Be Well Goal: Adjust your Work-out vs Wind-down balance to ensure you are gaining net energy every week. 4. What is one Ancient Wisdom habit I want to master?  Modern tech is great, but ancient knowledge systems such as Ayervedic, Bhuddhism, and Doaism have so much to teach us. Habits like Yoga Nidra, breathwork, or consistent meditation are the foundations of a calm nervous system. The Be Well Goal: Choose one quiet practice you will follow this year to create mind and body balance and ensure you are gaining more energy every week. 6. Who in this community can I connect with or support?  Social Fitness is a primary theme for 2026. Belonging is a health requirement, not an optional extra. The Be Well Goal: Commit to one Social Fitness act, whether it’s an 8 minute chat over tea in the Well or attending a Be Well workshop to strengthen your sense of community. 7. What fear or habit am I ready to leave in 2025?  At this time of year, many of us create high-level ‘to-do-lists’. Its just as important to create ‘not-to-do’ lists. To both add and subtract. The Be Well Goal: Your 2026 roadmap is about who you are becoming, not who you used to be. Write down a list of fears you release, or habits you have left behind, to set start the year with a clean slate. Hot Tip   Writing your answers down using pen and paper (remember those?) increases the likelihood of following through by over 40%! Here’s to a living younger, longer, happier & healthier and a wonderful 2026!  Navigate to more articles! PrevPreviousIssue No.147: Staying in the Liminal Zone Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

Stress is a reality of modern life. But here’s the good news: managing stress well through evidence-based tools is also a reality. The key lies not in eliminating the causes of stress, which is impossible, but in learning how to regulate the nervous system so the body and mind can return to balance quickly and effectively.   Among the most powerful- and often overlooked – tools for this is your breath.   Elite athletes, health professionals, peak performers, and wellbeing specialists have long highlighted how breathing patterns influence how we think, feel, sleep, move, and recover. James Nestor, author of the bestselling book Breath, calls it “the missing pillar of health,” showing how optimal breathing can reduce anxiety, improve cardiovascular function, sharpen focus, and enhance resilience. Better breathing leads to a better life- yet most of us move through the day barely aware of how we breathe. It’s like sitting on a treasure chest but never opening it!   This is where the Art of Living comes in. For over 40 years, the organisation has explored one central idea: how to harness the incredible power of the breath to bring health to the body and peace to the mind. Its flagship technique- Sudarshan Kriya™️ (SKY Breath Meditation)- uses specific breathing cycles to release stress at its root. Backed by more than 100 independent studies, SKY delivers measurable improvements in wellbeing, including a 60% drop in cortisol in 3 months, a 25% boost in social connection, a 34% reduction in depression, a 23% reduction in anxiety in 6 weeks, and a 31% reduction in insomnia.   If improving mental wellbeing, building resilience or feeling more vibrant is part of your 2026 intentions, here’s good news: SKY breath meditation is now offered at Be Well through the Art of Living Happiness Program, led by trainers with over 40 years of collective teaching experience. And what’s even better- after learning the program, you’re welcome to join free weekly 1.5-hour follow-up classes to keep your journey strong. Below are some early 2026 programs: •⁠  ⁠30 Jan- 1 Feb: https://www.artofliving.org/au-en/i_2066 •⁠  ⁠27 Feb- 1 March: https://www.artofliving.org/au-en/i_2067   “Health is having a disease-free body; a quiver-free breath; a stress-free mind; an inhibition-free intellect; an obsession-free memory; an ego that includes all, and a soul free from sorrow.” Gurudev Sri Sri Ravi Shankar, founder of The Art of Living Happy New Year! Navigate to more articles! PrevPreviousIssue No.145: Looking back and looking forward; PS: We”ve made you a video! Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

Stress is a reality of modern life. But here’s the good news: managing stress well through evidence-based tools is also a reality. The key lies not in eliminating the causes of stress, which is impossible, but in learning how to regulate the nervous system so the body and mind can return to balance quickly and effectively.   Among the most powerful- and often overlooked – tools for this is your breath.   Elite athletes, health professionals, peak performers, and wellbeing specialists have long highlighted how breathing patterns influence how we think, feel, sleep, move, and recover. James Nestor, author of the bestselling book Breath, calls it “the missing pillar of health,” showing how optimal breathing can reduce anxiety, improve cardiovascular function, sharpen focus, and enhance resilience. Better breathing leads to a better life- yet most of us move through the day barely aware of how we breathe. It’s like sitting on a treasure chest but never opening it!   This is where the Art of Living comes in. For over 40 years, the organisation has explored one central idea: how to harness the incredible power of the breath to bring health to the body and peace to the mind. Its flagship technique- Sudarshan Kriya™️ (SKY Breath Meditation)- uses specific breathing cycles to release stress at its root. Backed by more than 100 independent studies, SKY delivers measurable improvements in wellbeing, including a 60% drop in cortisol in 3 months, a 25% boost in social connection, a 34% reduction in depression, a 23% reduction in anxiety in 6 weeks, and a 31% reduction in insomnia.   If improving mental wellbeing, building resilience or feeling more vibrant is part of your 2026 intentions, here’s good news: SKY breath meditation is now offered at Be Well through the Art of Living Happiness Program, led by trainers with over 40 years of collective teaching experience. And what’s even better- after learning the program, you’re welcome to join free weekly 1.5-hour follow-up classes to keep your journey strong. Below are some early 2026 programs: •⁠  ⁠30 Jan- 1 Feb: https://www.artofliving.org/au-en/i_2066 •⁠  ⁠27 Feb- 1 March: https://www.artofliving.org/au-en/i_2067   “Health is having a disease-free body; a quiver-free breath; a stress-free mind; an inhibition-free intellect; an obsession-free memory; an ego that includes all, and a soul free from sorrow.” Gurudev Sri Sri Ravi Shankar, founder of The Art of Living Happy New Year! Navigate to more articles! PrevPreviousIssue No.145: Looking back and looking forward; PS: We”ve made you a video! Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

Collectively, we’ve walked to Sydney and back eight times, spent 112 days in the sauna, and reversed years of muscle decline together. But numbers only tell half the story. The real magic of 2025 was in the early morning high-fives, the breakthrough moments in the Pilates or Yoga classes, and the collective energy you brought through our doors 21,612 times. To at least try capture that “feeling” of Be Well, so we’ve put together a special 2025 Wrapped Video just for you. More than just a gym, a movement. This year, we didn’t just train for today; we trained for life. From the launch of the Bone Strong program to welcoming Natalie to our physio team, every hour of the 386 allied health hours served was about one thing: helping you live younger, longer. We are already buzzing for 2026, but as we turn the page, we want to celebrate your wins. Watch the video and drop a comment on YouTube to share: What was your biggest Be Well take away this year?  What is one Health & Wellbeing goal you will have achieved by this time next year?  We’ll be jumping into the comments to cheer you! Congratulations on an extraordinary year. You showed up, you grew stronger, and you helped build this incredible community. Here’s to doing it all over again (and then some) in 2026! See you are Be Well soon Navigate to more articles! PrevPreviousIssue No.144: We made you a video Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

Candles have been lit at Be Well every day for the past week since the horrific attack in Bondi on the Jewish community in Australia. We send our heartfelt condolences, love and support to all victims and their families, and to our many staff and Members of the Jewish community who are also part of the Be Well community. Should any Members’ relatives from Sydney be in Melbourne and in need of some self-care, please contact our team to arrange free Recovery sessions for them. Our friends at Art of Living are offering a 7-Day online meditation for community, healing and peace. This daily event runs from 8pm-8.20pm, starting tomorrow, Monday 22 December through to Sunday, 28 December. Everyone is welcome to sign up for one or more of these sessions here. We stand together in solidarity and spread peace and light against hate. Navigate to more articles! PrevPreviousIssue No.143:  21,612 visits. One extraordinary year. Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

How We Grew Healthier, Stronger, Happier & Younger, Together! 2025 has been a year of extraordinary transformation at Be Well. Together, we created measurable improvements in strength, mood, mobility, recovery and connection. Here is the story of what YOU achieved this year.  We show up!Members visited Be Well 21,612 times in 2025, an average of 1,801 visits every month.  If every visit were a step, you collectively walked from Melbourne to Sydney and back eight times.  And most importantly:9 in 10 members say they feel noticeably better after their first three months at Be Well. “I’ve tried lots of gyms over the years, but this feels completely different – calm, welcoming and guided. No loud music, no intimidation. Just real support.” – Be Well Member And our busiest time of day?  1:00 pm — Be Well’s Golden Hour.  Movement momentum  Compared to 2024, members participated in far more types of exercise, including strength, mobility, balance, functional training, bone density, Pilates progressions and breathwork.  Class attendance rose 50% From 2 to 3 visits per week, the equivalent of 52 extra classes per person per year.  And the impact? Pain with functional tasks dropped significantly Balance improved across the community Movement confidence skyrocketed Members moved more often and more diversely.  “Having a proper assessment and a 12-week roadmap has been a game changer. I don’t feel lost anymore, I know exactly what I’m working towards.”– Be Well Member  Mental wellbeing 2025 saw a remarkable increase in members: prioritising their mental wellbeing investing in self-care showing emotional resilience reporting improved mood and clarity reducing daily stress levels  Community mood uplift:An estimated 10–15% reduction in daily stress load across members. “As someone over 40, I love that everything here is designed with us in mind. I feel stronger, more mobile and honestly younger than I have in years.” – Be Well Member  Recovery power Members logged 2,681 hours in Recovery in 2025.Let’s put that into perspective…  That’s the equivalent of 112 days of the year spent restoring your bodies.Or 30% of an entire waking year devoted to recovery. Of those hours: 1,376 hours were spent in the Infrared Sauna Compression Massage Therapy was second-most booked.  “It feels like having a health retreat in the middle of my week. I can train, recover, see allied health and reset my mind all in one place.” – Be Well Member  Prevention  Physiotherapy and Clinical Psychology remained our highest-booked services, with members investing 386 hours of allied health. Members used our allied health services to: heal injuries build movement confidence improve posture manage stress and anxiety reduce pain build long-term resilience Remedial Massage represented 64% of all massage bookings, showing the link between strength + recovery + pain-free movement. “The clinical and rehab classes and attention to detail make me feel really safe. The instructors actually watch my form and adjust things for my body.”– Be Well Member  Strength transformation  Members using HUR reversed 5–10 years of age-related muscle decline. Biggest improvements: Hip Extension: +27% Core Strength: +26% Shoulder External Rotation: +25.8% Leg Press: +20% These are the muscles that determine independence, posture, balance and longevity. Grip strength improved equivalent to stopping 2–3 years of natural age-related decline. “At 55, I’m stronger than I was at 35. I didn’t think that was possible.”– Be Well Member We also expanded our strength ecosystem with: Olympic bars Additional discs Upgraded Be Strong classes Launched the Be Well Bone Strong program. A Rebounder  Community connectionBe Well offered 3 events every month, a 50% increase from last year. That’s a new chance to connect every 10 days. Events included: Women’s Circles Yoga Nidra Soundbath Art of Living Be Well In Conversations  “I came for the classes, but I stayed because I feel like I actually belong here.”– Be Well Member  And with 50 newsletters / year you gained a new health and longevity insight almost every week of the year.  The real story the data tells us Across 2025, you: Moved more Recovered more Connected more Reduced pain Improved balance Grew stronger Lifted your mood Prioritised your health Rebuilt confidence Created community. Congratulations on your extraordinary year at Be Well  You showed up for yourself!  Plus you helped us create a place where people feel supported, inspired and connected and where health and wellbeing is a joyful, sustainable way of life. Happy holidays from the whole team at Be Well. Here’s to living longer, younger, healthier & happier in 2026! With love Jan, David, Pat, Natalie, Dante, Dr Kate, Eavie, Eileen, Stephanie, Maddison, Divyani, Amanda, Megan, Shubhra, Geri, Ming, Holly. Navigate to more articles! PrevPreviousForward this to someone who loves you  Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

If you’d like to drop a gentle hint to someone about what you actually want this holiday season, feel free to forward them this note: Dear loved one, I know Holiday shopping can be stressful, so let me save you some time. This year, I’d really love to wind down with a massage, a recovery session, or a class pack from Be Well. Something that helps me reset, recharge, and start the new year feeling good. You can choose for me here. Bonus points if you cover a job I can’t sneak away from… like the dog walking, the garden watering, or the house cleaning 😉. Be Well’s Gift of Wellness vouchers are instant, flexible, and honestly, the gift I’ll appreciate the most. Love,[Your Name] Send the Gift of Wellness P.S. If you’re a Be Well member with family visiting over the holidays, they can enjoy full access to all classes, recovery, and the gym for just $100/week, reply to this email, or speak to the front desk for more information. A perfect way to move, reset, and spend time together. Navigate to more articles! PrevPreviousIssue No.142: Why my husband is obsessed with a ring  Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

DJ, my beloved husband and co-founder of Be Well bought a Samsung Galaxy Ring recently. It’s not his first rodeo by any means, he’s had about 20 different watches, fitbits and other health tracking gadgets for decades. He’s definitely an early adopter but none of them have transformed his life quite like this latest ring. He’s completely obsessed with the depth and breadth of the intelligence this latest wearable is giving him. So what’s new in wearables? We’re entering a new era of personal health where your wearable doesn’t just track you, it actually understands you. The latest generation of AI-powered wearables is a leap forward in how we care for ourselves.  The breakthrough isn’t the hardware. It’s the intelligence. Wearables today don’t just collect data, they learn you. They respond to your lifestyle, your stress patterns, your recovery, your environment and even your emotional state. And increasingly, they coach you in real time. This shift from reactive tracking to predictive support is the real game-changer. The standouts in 2025 Samsung Galaxy Ring DJ’s Galaxy Ring is one of the most advanced consumer-ready wearables available today. Its AI engine interprets sleep, stress patterns and recovery to give you timely nudges before burnout or overtraining creep in.Why it matters: Early intervention prevents chronic fatigue, inflammation and stress accumulation, three of the biggest drivers of ageing. Oura Ring Gen 4 Still the gold standard for recovery and sleep, Oura’s micro-goals and “readiness” scores adapt to your physiology every single morning.Why it matters: You’re coached to work with your biology, not against it, a fundamental principle of healthy ageing and longevity. Incora Health Smart Earrings Still emerging, but one of the most exciting female-first innovations: discreet earrings that track hormonal rhythms, fertility, stress and sleep.Why it matters: Women finally get continuous, non-invasive hormonal and cycle insights, something drastically missing from the wearable landscape. Circular Ring 2 Although not fully mainstream yet, Circular’s next version aims for instant heart rhythm checks and deeper cardiovascular analytics, and it’s subscription-free!Why it matters: Heart health is still the #1 predictor of longevity; more accessible early warning tools save lives. Ultrahuman Rare & Next-Gen Rings Ultrahuman continues pushing metabolic health and environmental wellness tech. A new ring design is in development.Why it matters: Understanding your stress-load, glucose patterns and recovery cycles is essential for midlife vitality. And coming soon… InTruth Using biometric emotion detection, InTruth aims to read your internal emotional landscape, not just your physiology.Why it matters: Emotional literacy is central to long-term wellbeing. Imagine receiving early signals when you’re drifting into overwhelm, anxiety or shutdown. Ultrahuman’s Next Ring The new model focuses on precision metabolic health, recovery, and environmental inputs.Why it matters: This is where wearables move from fitness gadgets to holistic health systems. Polar Loop (Screenless Tracker) A sleek, no-screen wearable designed for effortless, 24/7 use without distraction.Why it matters: It’s ideal for those who want deep insights without the noise of yet another screen, supporting mindful, distraction-free health. This isn’t about gadgets. It’s about empowerment. Wearables in 2025 help you understand: when you need rest before you burnout when your hormones shift and why you feel different when your resilience is dropping when stress is accumulating when illness or injury risk is rising how your environment affects your energy. For our Be Well community, many of whom are juggling demanding work, families, perimenopause, ageing parents, careers and health goals, this level of personalised insight is transformative. Preventive health becomes easier.Self-awareness becomes effortless.And your everyday choices become smarter, kinder and more aligned with your biology. This is the closest we’ve come to personalised, preventive health in the palm of your hand or on your finger, wrist, or even your earlobe! Here’s to living younger, longer, better – together! See you again at Be Well soon Jan ❤️ Navigate to more articles! PrevPreviousForget socks and mugs, try this instead Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

Are you still hunting for Holiday gifts that are thoughtful (and won’t end up in a drawer), we’ve got some ideas for you. This year, give someone you love the Gift of Wellness. A massage, a recovery experience, a class pack, or a custom amount they can use any way they like at Be Well Hawthorn. Instant. Meaningful. No wrapping required. You can choose from: Remedial or therapeutic massage Recovery protocols like Hygge Reset or Deep Tissue Repair Pilates, yoga, and strength class packs Custom voucher amounts Browse the Gifts of Wellness P.S. If you’re a Be Well member with family visiting over the holidays, they can enjoy full access to all classes, recovery, and the gym for just $100/week, reply to this email, or speak to the front desk for more information. A perfect way to move, reset, and spend time together. Navigate to more articles! PrevPreviousIssue No.141: 3 injections. 20 years of memory returned. Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.