Biohacking & Executive Wellness for Women Over 40: All Green Lights CEO

All Green Lights CEO | Alysia Bell
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For the execYOUtive™ — the female professional who leads at work, leads at home, and is ready to bring that executive intensity to herself. You don't want your balance sheet, or your biology, in the red. Hosted by Alysia Bell — executive, mom, and N-of-1 experimenter with 4,000 straight days of nutrition tracking. Realistic biohacking protocols for the woman managing her ASSETS: stress, sleep, steps, strength, protein, and calories. Without sacrificing presence at home or performance at work. Real data. Executive context. Because when you're optimized, everyone wins. 🟢 allgreenlightsceo.com

Episodes

  1. 3d ago

    My Exact 15-Minute Sleep Protocol: Deep Sleep at 40+

    Sleep disruptions cost executives an estimated $2,000 in lost productivity annually. In this episode, we'll uncover the exact four-step, 15-minute nightly protocol that meaningfully improved deep sleep numbers. No expensive app subscriptions. No $300 supplement stacks. This is Episode 3 of the ASSETS Series: six foundational pillars for executive health — Activity, Strength, Sleep, Equilibrium (stress), Total Energy (calories), and Sustenance (protein). _________________________________________________ WHAT YOU'LL LEARN IN THIS EPISODE: 1. The Passive Heating Protocol — why a hot shower triggers a core temperature drop that signals your brain to power down, and how impacts deep sleep, which is front-loaded in the first half of the night. 2. Magnesium Every Night — the science behind the 50% deficiency stat, why magnesium glycinate matters for bioavailability, and the 10-second nightly habit Alysia never skips. 3. The Sensory Shutdown — three low-tech, no-charger-required items that block the light and noise disrupting your sleep architecture. 4. Waves — the zero-cost sleep aid that's always on Alysia's nightstand and travels everywhere with her. Plus: four common questions answered — including what to do when you can't shower two hours before bed, how to gauge deep sleep without a wearable, and what to try when you wake at 2AM with a racing mind. _________________________________________________ THE 15-MINUTE PROTOCOL AT A GLANCE: Shower. Magnesium. Sensory shutdown. Delta waves. Done. Whether spread out across your evening or done back to back, total active time is 15 minutes. A 90-minute routine looks great on the internet — but it collapses under the weight of a demanding calendar. A 15-minute protocol survives the chaos. _____________________________________________ FREE RESOURCE: The ASSETS Audit — self-rate all six pillars in 60 seconds and identify your one green light move for the next 24 hours: https://www.allgreenlightsceo.com/playbook ____________________________________________CHAPTERS: 0:00 - The Importance of Sleep for Executives0:58 - Series Intro & Overview2:22 - Step 1: Hot Shower Protocol3:50 - Step 2: Magnesium5:37 - Step 3: Sensory Shutdown6:57 - Step 4: Delta Waves8:49 - Q&A11:13 - Next Steps_____________________________________________👇 LINKS & RESOURCES:🟢 As a Thorne Ambassador: the magnesium glycinate I mentioned → https://get.aspr.app/SH1jtd 10% off, no code needed I receive a small commission at no cost to you. I've been buying this product on my own for months. Results vary — consult your doctor before changing your supplement routine. 💍OURA ring: ouraring.com/?srsltid=AfmBOopZeTzU51jJ3IkE6jUwSAcCqZ7Sxh-DUz6DMzygJN9g--oruUGc *Links are affiliate — I earn a small commission at no cost to you.______________________________________________🔗 CONNECT WITH ME: 🌐 Website: https://www.allgreenlightsceo.com 📧 Newsletter: https://substack.com/@allgreenlightsceo 📸 Instagram: https://www.instagram.com/allgreenlightsceo 💼 LinkedIn: https://www.linkedin.com/company/allgreenlightsceo ───────────────────────────── ⚠️ DISCLAIMER: I am not a doctor or medical professional. Content is for educational purposes and reflects my personal N-of-1 experiments. Consult a professional before changing your health protocol.

    12 min

  2. May 29

    Strength Training for Women Over 40: Build Muscle in 2 Workouts a Week | ASSETS Series, Ep. 2

    After 40, you're losing muscle whether you're lifting or not — 3 to 8% per decade. That's the bad news. The good news? You can take that back. Completely. In this episode, Alysia Bell — executive, mom, and N-of-1 biohacker who tracks her body composition with annual DEXA scans — breaks down why strength training is the single highest-ROI investment a busy professional can make in her 40s and beyond. Two 20-minute sessions a week. No gym lifestyle required. This is Episode 2 of the ASSETS Series: six foundational pillars for executive health — Activity, Strength, Sleep, Equilibrium (stress), Total Energy (calories), and Sustenance (protein). --- WHAT YOU'LL LEARN IN THIS EPISODE: 1. Muscle Is the Organ of Longevity — the three numbers linking muscle mass to all-cause mortality, grip strength, and long-term health markers 2. The 20-Minute, Twice-a-Week System — inspired by exercise scientist Dr. Mike Israetel's advice on minimum effective dose for building muscle, and the strategic full-body session structure Alysia actually uses 3. Lift Heavy, You're Stronger Than You Think — why light weights and endless reps leave results on the table, and how to claim your space at the heavy rack 4. Deadlifts and Deadlines — the open-loop payoff: how physical strength generates a quiet confidence that changes your posture at the table and the firmness of your business decisions Plus: four common objections from women exactly like you — including "won't I get bulky?" and "what does a 20-minute session actually look like?" — answered honestly. --- BONUS — QUICK-START SESSION TEMPLATE: One compound push + one compound pull. Upper and lower. Four movements, three working sets each, heavy enough that the last two reps are genuinely hard. Write them down before you walk in. The session that's planned is the session that happens. --- FREE RESOURCE: The ASSETS Audit — self-rate all six pillars in 60 seconds and identify your one green light move for the next 24 hours. Get it HERE. --- TIMESTAMPS: 00:00 – Teaser: 3–8% muscle loss per decade — and how to reverse it 00:18 – Welcome back to the ASSETS Series 00:24 – About Alysia: realistic applications of executive biohacking, annual DEXA tracking 00:55 – #1: Muscle is the organ of longevity 03:00 – #2: You need 20 minutes, twice a week 05:00 – Free ASSETS Audit 05:30 – #3: Lift heavy — you're stronger than you think 08:00 – #4: Deadlifts and deadlines (the open-loop payoff) 09:30 – Mindset Anchor: Executive presence starts when you pick up the weight 10:00 – Four common objections answered 11:00 – Hard CTA + ASSETS Audit 11:30 – Coming next: Pillar 3, Sleep --- Sources: National Library of Medicine (sarcopenia and age-related muscle loss); PubMed (muscle strength and all-cause mortality; grip strength and health markers); ACSM (physical activity, cognition, and brain outcomes). Dr. Mike Israetel referenced for minimum effective training volume. Not medical advice. Alysia is a busy professional sharing N-of-1 self-experimentation — consult your own practitioner before changing your routine. 🟢 allgreenlightsceo.com | Because when you're optimized, everyone wins.

    13 min

  3. May 22

    How I Hit 10K Steps on a 10-Hour Workday (No Gym Required) | ASSETS Series, Ep. 1

    If you're ending a 10-hour workday with 3,000 steps and no energy left — this episode is for you. Same workday. Same back-to-back Zoom meetings. Different system. In this episode, Alysia Bell — executive, mom, and N-of-1 biohacker with nearly 4,000 straight days of tracking — walks through the exact four-part protocol she uses to hit 10,000 steps on her busiest workdays. No gym. No dedicated workout block. No showing up sweaty to your next on-camera meeting. This is Episode 1 of the ASSETS Series: six foundational pillars for executive health — Activity, Strength, Sleep, Equilibrium (stress), Total Energy (calories), and Sustenance (protein). --- WHAT YOU'LL LEARN IN THIS EPISODE: 1. The Color-Coded Walking Meeting — how to identify which calls to take on foot, and the one pace rule that keeps it camera-ready and sustainable 2. The Indoor Backup — what a walking pad actually delivers in steps per hour, and what questions to ask before you buy one 3. Lunch Hour Leverage — the protocol for dense-calendar days when no meeting is walkable 4. Incidental ROI — the open-loop payoff: how household tasks stack 5,000 steps without leaving the house (and why delegation has limits) Plus: the mindset shift that can double your workday step count — it costs nothing - and you can it implement tomorrow. --- FREE RESOURCE: The ASSETS Audit — self-rate all six pillars in 60 seconds and identify your one green light move for the next 24 hours. --- TIMESTAMPS: 00:00 – Same workday. Different system. 00:18 – Welcome to the ASSETS Series 00:24 – Realistic applications of biohacking and data tracking 00:55 – #1: The Color-Coded Walking Meeting 03:30 – #2: The Indoor Backup (walking pad data) 05:30 – Free ASSETS Audit 06:15 – #3: Lunch Hour Leverage 08:00 – #4: Incidental ROI (the open-loop payoff) 09:30 – Mindset Anchor: Boring wins. Simple compounds. 10:30 – Hard CTA + ASSETS Audit 11:30 – Coming next: Pillar 2, Strength --- Sources: National Library of Medicine (women's barriers to daily walking); Nuffield Health (average adult steps per day data). Not medical advice. Alysia is a busy professional sharing N-of-1 self-experimentation — consult your own practitioner before changing your routine. 🟢 allgreenlightsceo.com | Because when you're optimized, everyone wins.

    10 min
  • 3 Episodes

About

For the execYOUtive™ — the female professional who leads at work, leads at home, and is ready to bring that executive intensity to herself. You don't want your balance sheet, or your biology, in the red. Hosted by Alysia Bell — executive, mom, and N-of-1 experimenter with 4,000 straight days of nutrition tracking. Realistic biohacking protocols for the woman managing her ASSETS: stress, sleep, steps, strength, protein, and calories. Without sacrificing presence at home or performance at work. Real data. Executive context. Because when you're optimized, everyone wins. 🟢 allgreenlightsceo.com

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