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This is it. Everything learned spending millions on longevity. From: Your Immortal Unc and Auntie. To: Our Immortal nieces and nephews. 0. Sleep is the world's most powerful drug. 1. Be in your bed for 8 hours 2. Same bedtime every night, any time before midnight 3. Don’t eat right before bed 4. Calm foods for dinner 5. No screens 1 hour before bed 6. Avoid added sugar (be aware it’s in everything) 7. Avoid all things in an American convenience store 8. Avoid fried foods 9. Shoes off at the door 10. Eat whole foods, particularly veggies fruits nuts legumes berries 11. Walk a little after meals or air squats 12. Get your heart rate high routinely 13. Lift heavy things 14. Stretch daily 15. Water pik, floss, brush, tongue scrape, morning and night 16. Make an effort to drink water 17. Get sunlight when you wake up (UV is low) 18. Protect skin in midday sun 19. Stand up straight 20. See at least one friend once a week 21. Avoid plastic where you can (in all things) 22. Circulate air in rooms 23. When stressed, breathe, learn to calm your body 24. Go to the dentist 25. Avoid sitting for long times 26. Protect your hearing, the world is too loud 27. Alcohol is bad for you 28. Finish coffee before noon 29. Avoid bright lights after sunset 30. If obese, look into a GLP 31. Sleep in a cold room 32. Texting while driving is dangerous 33. Turn off all notifications 34. Limit social media use 35. Don’t smoke anything 36. If you struggle to sleep, read a physical book before bed 37. 1 hour before bed have a calm wind down routine: bath, read, light walk, listen to music 38. The body is a clock and loves routine. Have a daily morning and evening schedule. 39. Avoid long distance travel where you can 40. Baby steps first: incorporate new things slowly 41. Do less… most things don’t work. Bonus points if you get your blood checked. Start here, it will change your life.

A massive brown bear was spotted navigating the high-altitude peaks of Alaska.

Without a doubt, our best trail camera capture yet: the first documented observation of a cougar with kittens in Minnesota in modern history. Turn up the volume to hear all the vocalizations. The footage, which was captured on March 25, shows a cougar with 3 large kittens while they feed on a deer they killed just south of Voyageurs National Park. We captured this surreal footage because we started a study to understand the survival and mortality patterns of deer in our area this winter. As part of that work, we GPS-collared several deer in the area in January.  In late March, we received a mortality signal from a GPS-collared deer and found the carcass buried under a pile of leaves on a hillside—a tell tale sign of feline predation.  We suspected it was likely a bobcat but thought, just possibly, it could be a cougar. So we put up two trail cameras on the cached deer carcass and 4 hours later, two cougar kittens returned to the kill. The entire family showed up that evening and spent hours in front of our cameras. In total, we captured 7.3 hr (435 minutes) of video footage of these animals. We will share more footage soon! Huge thanks to the Minnesota Environment and Natural Resources Trust Fund for supporting the Voyageurs Wolf Project and the recent effort to understand deer survival in the area. Their support was critical to this observation—without it, we would never have captured this footage. And huge thanks to the >10,600 donors who have supported our project and enabled us to purchase trail cameras supplies. The cameras (and batteries, SD cards, mounts) we set at this kill were purchased with funds from donations.

A homeland worth fighting for. May God continue to bless the most beautiful nation on earth.

Friend started running a while back, and I asked how many miles she does a week and she told me she doesn’t know, that she just goes outside and runs and stops when she’s tired.