2 . Sleep Tip for March: The Hidden Longevity Risk of Irregular Sleep Schedules
Getting enough sleep is important, but when you sleep matters just as much as how long you sleep. Irregular sleep and wake times can disrupt your circadian rhythm, which plays a critical role in recovery, hormone regulation, metabolism, and long-term cardiovascular health.

Studies show that inconsistent sleep schedules are associated with lower Heart Rate Variability (HRV), increased inflammation, poorer glucose regulation, and higher long-term disease risk — even in people who technically get 7–8 hours of sleep. For longevity, consistency is one of the most overlooked recovery factors.

Do these things for better sleep consistency:

• Go to bed and wake up at the same time daily (including weekends)

• Aim for a consistent 7–9 hour sleep window

• Get morning sunlight within 30–60 minutes of waking

• Track sleep trends (not just one night) using a wearable

• Create a wind-down routine to signal your body it’s time to sleep

Avoid these for better recovery and circadian health:

• Going to bed at different times (2+ hour variances)

• Late-night screen exposure right before bed

• Heavy meals or alcohol close to bedtime

• Irregular weekend sleep schedules (“social jet lag”)

• Late caffeine intake (especially after mid-afternoon)

3 . Exercise Tip for March: Sedentary Time vs. Exercise: What Actually Matters More
Many people believe that a single workout offsets an entire day of sitting — but research suggests otherwise. You can exercise for 30–60 minutes and still experience negative health effects if the rest of your day is largely sedentary.

Prolonged sitting is linked to reduced circulation, poorer metabolic health, lower energy expenditure, and increased long-term risk for cardiovascular disease. Longevity is less about isolated workouts and more about total daily movement. In other words, consistent movement throughout the day often matters more than short bursts of intense activity.

Do these things to reduce sedentary risk:

• Aim for 7,000–10,000+ steps per day

• Take walking breaks every 30–60 minutes

• Walk after meals to support glucose regulation

• Use walking meetings or phone walks when possible

• Stand, stretch, or move during long work sessions

Avoid these daily habits:

• Sitting for long uninterrupted periods (2+ hours)

• Relying only on workouts while staying inactive all day

• Skipping movement breaks during work hours

• Excessive screen time without physical breaks

• Treating exercise as a replacement for daily movement