Most people are chasing optimization in the wrong places.This episode shows you what actually matters — and what doesn’t.Most people are chasing optimization in the wrong places.This episode shows you what actually matters — and what doesn’t.In Episode 100, Dr. Jace and Dr. Addy break down the most important lessons, frameworks, and tools from the first 100 episodes of The Functional Code. This is a practical, grounded blueprint for anyone who wants better health, performance, longevity, and quality of life — without chasing every new trend.🔥This episode is not about doing more.🔥It’s about doing the right things CONSISTENTLY.GUIDE:00:00 – Welcome to Episode 100 & gratitude for the audience 🧠01:00 – Why most people focus on the wrong health priorities ⚡02:30 – Major vs minor inputs: foundations vs “5% gains” 🧠03:45 – The non-negotiables that drive 90% of health outcomes | Tools: sleep, hydration, movement 🛠05:00 – Favorite past guests & biggest learning moments 📖07:30 – Introducing The Daily 30 concept 🧪08:40 – Joint health, CARs, and long-term movement capacity | Tools: joint rotations 🛠10:30 – Strength, end-range training, and nervous system connection ⚡12:00 – Mindset, community, and psychological health 🧠13:30 – Ancestral health patterns vs modern digital life 📖15:00 – Attention, dopamine, and technology’s impact on the brain 🧠18:30 – Childhood movement, play, and lost resilience 📖20:00 – THE LAB: The 2-Week Reset explained | Tools: sleep, nutrition, movement 🧪22:30 – Removing friction: what to subtract first 🛠24:30 – Habit stacking and sleep as the first lever 🧠26:00 – THE LAB: Heat, cold, and nervous system resilience | Tools: sauna, cold exposure 🧪28:00 – Gratitude, stress regulation, and mental resilience 🪞30:00 – Community, relationships, and long-term happiness 🧠31:30 – The “Top 5 Tools” draft begins ⚡33:00 – Sleep as the #1 performance multiplier 🛠34:30 – Strength training for longevity ⚡35:30 – Contrast therapy and adaptability 🛠37:00 – Hydration, minerals, and daily energy 🛠38:30 – Gratitude and emotional regulation 🪞40:00 – Walking, sunlight, and circadian rhythm 🛠41:30 – Long-term relationships and fulfillment 🌱43:00 – Movement longevity through joint care 🛠44:30 – THE MIRROR: Sharing progress, light, and community 🪞47:00 – What the next 100 episodes will focus on 🌱49:00 – Listener feedback, future guests, and closing thoughts 🌱🧠 WHAT YOU’LL LEARNWhy sleep is the ultimate health multiplierHow to stop wasting energy on low-ROI biohacksThe Daily 30 framework anyone can start todayHow to run a simple 2-Week ResetWhy joint health and nervous system training matter more than aestheticsHow community, gratitude, and relationships shape longevityWhat actually builds sustainable health over decades🧪 KEY TOOLS DISCUSSEDSleep consistency & circadian rhythm alignmentDaily CARs & joint rotationsStrength training for longevitySauna & cold exposureHabit stackingGratitude reflectionWalking, sunlight, and nature exposure🎧 LISTEN TO THE PODCAST🎧 Spotify:https://open.spotify.com/show/3aY5zkhwg5Rzk2q33cbIlf🍎 Apple Podcasts:https://podcasts.apple.com/us/podcast/the-functional-code-podcast/id1754585557📺 YouTube:https://www.youtube.com/channel/UC1ik_6wOJin5IxtZXvHdurw💬 JOIN THE CONVERSATION***- What are your top 3 non-negotiables for health and longevity?Drop them in the comments — we read every one.Thank you for being part of the first 100 episodes.The next 100 are just getting started.

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