Rotate Your Shoes to Boost Performance and Prevent Injuries
🏃♀️ Runners… and fitness community IYKYK 💨Rotating your shoes isn’t extra… it’s smart training. 👟 Different movements = different demands on your body, and your shoes take the hit. When you rotate them, they last longer, perform better, and help reduce injury risk. Here’s how I break it down: • Walking: Brooks or On • Strength training: Vivobarefoot • Running + speed work: Brooks + Saucony 👉 Rotate your running/walking shoes regularly 👉 Replace them every 350–500 miles (don’t push it past that 👀) Your hips, back, and knees will thank you and your performance will too. Shoutout to @FleetFeetSports for the quick delivery 🙌
Mouth Tape Benefits only Low‑aerobic Sleepers, Not Everyone
What do you think about mouth tape? I got that question again at an event yesterday. The answer: those who are aerobically challenged//can’t meet standard of carrying their weight/mass with their mouth *shut* (Gear 1) suffer the most at night. And...
Does Timing Matter? Anabolic Window Explored
This webinar reviews the anabolic window and asks what timing adds beyond total daily intake. Register now with the special offer https://t.co/X2jF4hM5UH https://t.co/q8UlgLjNAA
Normal Bloodwork ≠ Healthy: Most Adults Have Hidden Metabolic Risk
Lie I was taught in medical school: if a patient's standard bloodwork is normal, they're healthy. Reality: only about 7% of American adults are metabolically healthy. The other 93% pass routine labs while quietly drifting toward heart attacks, strokes, dementia, and...
Diet‑Microbiota‑Polyamine Axis Drives Intestinal Aging
The Diet–Microbiota–Polyamine Axis in Intestinal Aging: Microbial Pathways, Functional Foods, and Physiological Implications https://t.co/UJwPyVroBn https://t.co/xQTAAszA0w
Maximize Heartbeats: Prioritize Pace Over Heart Rate
Athletes should become *very* attentive to both pace and heart rate, because higher pace at a given heart rate is 90% of the game. More plainly... Do not accept runs with a shitty E.F.: * Run early * Use cooling strategies * Treadmill if you...
Listen to Your Body: Rest When Aging Signals Slowdown
Midlife/Master's athlete training... the joys of bucking up against the biology of aging. I've been training steadily and was gradually increasing my distance over the past month. But my times have been slower, and my heart rate has been...
Consistent Training Outweighs Intensity for Lasting Fitness
Age-related muscle loss (sarcopenia), reduced circulation, and reduced tissue repair capacity all contribute to slower recovery. Unless training… muscle mass continues to decline with age, and deconditioning following injuries or illness can happen quickly. This creates a cruel paradox: It takes...
Speed Requires More Than Intent, Physiology Matters
For at least a decade, S&C coaches argued that "intent to move quickly" was all that was necessary for speed development. That was never physiologically plausible. Read more in the free weekly Patreon article. https://t.co/uDrGZOGuBi
Low RHR & High HRV Signal Longevity
There's a proverb that you only have a certain number of heartbeats in your life Low resting heart rate (RHR) and high heart rate variability (HRV) are good signs of good heart health and fitness Low RHR and high HRV are...
Control Intensity, Structure Variation to Preserve Performance
CONTROL THE STIMULUS OR LOSE THE ADAPTATION If intensity is constant, fatigue accumulates and neural output degrades before performance can be expressed. If variation is random, adaptation is diluted and the system fails to consolidate meaningful gains. Control intensity. Structure variation. Preserve output. GET...
True Power Comes From Sleep, Not Flashy Watches
The most powerful people in the room aren't wearing the loudest watch. They're sleeping eight hours.
Calcium Supplements Linked to Higher Cardiovascular Event Recurrence
Association Between Calcium Supplementation and Recurrence of Cardiovascular Events in Patients With Cardiovascular Disease: A Population‐Based Cohort Study 👉 “Caution should be exercised” https://t.co/ynmqMB4Zd0
Exercise Proven to Reduce Biological (Epigenetic) Age
What is the most established intervention linked to lower biological (epigenetic) age? Exercise A new systematic review @LancetLongevity of 44 studies, >145,000 participants https://t.co/agmAazwDxs
Vaccines May Reduce Alzheimer Risk and Slow Aging
I'm getting two vaccines next week: Tdap and shingles. The Tdap because Kate's family has a newborn and we're visiting. Shingles for the potential longevity benefits. Data we're looking at: 1. Lower Alzheimer risk with vaccination in 1.6 million people,...
Exercise Boosts Psychedelic Therapy’s Antidepressant Effects
The combination of exercise and psychedelics for the treatment of major depressive disorder "Through the lens of psychological and behaviour change, psychedelics appear to facilitate the adoption or maintenance of physical activity habits, increase psychological flexibility, and since exercise is associated...
Run Faster Now with Super Shoes and New Rules
With super shoes, sodium bicarb, new fueling rules, and some downright stubborn belief.... you should absolutely be challenging yourself to run faster than ever. The moment is now.
Small Stem Cell Edit Generates Persistent Antibody Protection
Researchers showed that editing a small number of blood stem cells can reprogram the immune system to continuously produce therapeutic proteins, including powerful antibodies that are normally hard to generate. In mice, this approach created long-lasting, boostable protection against infections...
Semaglutide Restores Lacrimal Gland, Relieves Age‑Related Dry Eye
Semaglutide alleviates age-related dry eye disease by restoring lacrimal gland structure and function https://t.co/EDvPtdeiqg https://t.co/Kpku8SHEOH
Higher Omega‑3 Levels Cut Alzheimer’s Risk by Half
Higher omega-3 status is associated with dramatically lower Alzheimer’s risk. People with a high omega-3 index (~10%) have about a 50% lower risk of Alzheimer’s disease compared with those at the low end (~4%). Other studies have reported a dose-dependent relationship -...
Dropping 9 Pm Coffee Boosts Deep Sleep Dramatically
devastated to report that stopping my 9pm cappuccino habit has skyrocketed my deep sleep levels
Understanding Stability and Balance: Key Insights Explained
The terms “stability” and “balance” are thrown around a lot, but they’re often covered in very vague terms – and with hastily thrown together exercise progressions. Today, I cover some things you need to appreciate to be more informed in...
Ageing Forms Gene Network Linking Diseases via Two Pathways
Ageing isn't one disease, it's a network. Excited to share our latest study exploring the genetic links between ageing and age-related diseases 🧬 We show how shared pleiotropic genes connect disease clusters, revealing two distinct genetic architectures: one driven by ageing-related...
AI Will Gift Us More Time and Longevity
The Time of Your Life: How AI Will Give You More of It | Michael Nuschke | TEDxAjijic "What if you won the "Time" lottery? Guess what...you just did. Artificial Intelligence (AI) will transform our lives, taking over the mundane tasks...
AI Model Detects Pre‑Symptom Alzheimer’s Fingerprint
𝐀𝐈 𝐅𝐨𝐮𝐧𝐝 𝐭𝐡𝐞 𝐊𝐞𝐲 𝐭𝐨 𝐏𝐫𝐞-𝐒𝐲𝐦𝐩𝐭𝐨𝐦 𝐀𝐥𝐳𝐡𝐞𝐢𝐦𝐞𝐫’𝐬 #FINGERPRINT Introducing #FINGERS7B, the first AI foundation model designed specifically to prevent Alzheimer’s disease via @NeuroscienceNew https://t.co/J7XKdg7drF https://t.co/QQKyverDNZ
Candy and Energy Drinks Harm Kids; Creatine Is Safe
🚨 🍭While candy, energy drinks & ultra-processed foods (UPFs) are heavily marketed to kids, the science shows real risks. Meanwhile, creatine monohydrate stands out as safe, effective & beneficial especially for active youth athletes. 🥤UPFs, candy & energy drinks = documented...
30‑Minute Daily Brain Training Reverses Decade‑Long Acetylcholine Decline
NIH-funded research showed 30 minutes a day of cognitive training reversed roughly a decade of age-related decline in a key brain chemical. As a medical school professor, I teach that acetylcholine -- the neurotransmitter for attention and memory -- drops 2.5%...
Early Healthy Habits Build Lifelong Athletic Longevity
Spent the weekend in Reno watching my daughter's volleyball team play match point after match point. They won. Next stop: Nationals in Indianapolis. Here's what I keep noticing on the sidelines: The kids who train hardest at 14 are the ones whose parents...
Six-Step Playbook for Risk‑Stratified Lipid‑Lowering Therapy
Reducing cardiovascular risk: a playbook for lipid-lowering pharmacotherapy Risk-stratified targets and a six-step playbook for choosing, combining, and escalating lipid-lowering therapy https://t.co/PcIQNxmivX https://t.co/SzTN9ZAD85
Muscle Damage Happens After, Not During Workouts
The fitness industry persists in claming that muscle damage is caused by "tearing forces" in a workout when it is obvious from the literature that muscle damage is created in the post-workout period. Also, the greater the damage, the longer...
Aging Immune Networks Shift From Inflammation to Disease
Network Rewiring in the Aging Immune System: From Chronic Inflammation to Age-Related Pathologies https://t.co/HxKXGUq8wB https://t.co/ErZBeYwuhJ
Nicotinamide Boosts NK Cells, Induces NHL Remissions
Nicotinamide enhances natural killer cell function and yields remissions in patients with non-Hodgkin lymphoma https://t.co/VrC2ertsVd
Even Morning Coffee Can Harm Sleep Quality
If you struggle with sleep issues, cutting caffeine intake, even if consumed in the early AM, may be beneficial Caffeine intake from different dietary sources and its association with sleep quality in employed adults https://t.co/NuwkDpwmk2
Lifestyle Changes Can Prevent Nearly Half of Dementia
45% of dementia cases are entirely preventable with lifestyle changes. @fountainlife_hq found that 25% of their members had advanced brain age. After 13 months of optimized sleep, nutrition, and exercise, they improved brain age in 46% of those cases. You can become...
BFR Training: Emerging Tool for Athletic Performance
Where Does Blood Flow Restriction Fit in the Toolbox of Athletic Development? A Narrative Review of the Proposed Mechanisms and Potential Applications https://t.co/q9FCHYiew1 https://t.co/h4TKzaJL9t
Aerobic Capacity Determines Stress Resilience, Not Just Adrenaline
Part of the glycolytic trap involves the activation of the SAM & HPA Axis. Where high stress athletes w/ poor nervous system regulation have minimal aerobic function. Adrenaline and cortisol change perception. Athletes who live in glycolysis have trained their...
High‑Normal Ferritin May Lower Sarcopenia Risk, Homocysteine Harmful
Prospective Associations of Serum Vitamin B12, Homocysteine, and Ferritin Levels with Probable Sarcopenia 🔎"These findings suggest that high-normal ferritin levels may be optimal for alleviating PS risk, irrespective of age, and that elevated Hcy levels could be detrimental for older adults...
Endurance Exercise Protects Joints, Boosts Fat Oxidation
Ha... no. He's wrong. Yes, there's an Afib signal. But his other conclusions... no. Run and cycle... we know why we do it... and my patients who run/ride are by far better off than those who don't. You need...
Introducing Peanuts at 4‑6 Months Cuts Allergies 77%
"Peanut allergies plummet by 77% if they're added to babies' diets at 4-6 months of age." This statistic traces back to a 2023 modeling study: Early introduction of peanut reduces peanut allergy across risk groups in pooled and causal inference analyses🥜https://t.co/SHULN2n2X5 https://t.co/CCFCt6Uguu
PAI‑1 Deficiency Extends Lifespan via Longer Telomeres
“🔘 Heterozygosity was associated with significantly longer leukocyte telomere length, lower fasting insulin levels, and lower prevalence of diabetes mellitus. 🔘In the extended Amish kindred, carriers of the null SERPINE1 allele had a longer life span. 🔘Our study indicates a causal effect...
Anthocyanins Improve Cardiometabolic and Anti‑
Anthocyanin supplementation in adults at risk for dementia: a randomized controlled trial on its cardiometabolic and anti-inflammatory biomarker effects https://t.co/tHwVYQ3yvQ https://t.co/cxiRpkIj7W
GLP‑1 Therapy Shows Benefit for Type 1 Diabetes Patients
A 174,000-patient analysis just delivered the first hard evidence that GLP-1 drugs work in a population every clinical trial has excluded. As a medical school professor, I teach that Type 1 diabetes is autoimmune, Type 2 is metabolic. But the cardiovascular...
Sleep Loss Rewires Gut Microbiome, Accelerates Cancer
New AACR 2026 data shows poor sleep does not just make you tired. It rewires your gut bacteria in ways that fuel cancer growth. As a medical school professor, I teach that the gut-brain-immune axis is underrated in medicine. AACR 2026...
High Protein Diet Doesn’t Inflate Internal Organs
Several years ago, a scholarly paper (PMID: 31897480) proposed that consuming high levels of protein (>1.6 g/kg/day) might lead to enlargement of internal organs such as the heart, liver, intestines, and kidneys. The author speculated that protein...
Bone Spurs Aren’t Behind Shoulder Pain, Study Shows
Bone Spurs Do Not Cause Shoulder Pain or Cuff Tears. Ten Years of Data Just Confirmed What Never Made Sense To Me. It's amazing how many people are still told each year that they need shoulder surgery due to a...
Omega‑3 Index: Key Biomarker for Health and Performance
Omega-3 Index as a Sport Biomarker: Implications for Cardiovascular Health, Injury Prevention, and Athletic Performance https://t.co/mBkHB6BlIs
Balanced Longevity Research Shows Real Human Impact
Longevity Science Is Overhyped. But This Research Really Could Change Humanity. We were delighted to have @susandominus with us at the last academy meeting earlier this year. She does gives a balanced take on the latest rejuvenation science. This...
Resistance Training Plus Polyphenols Boost Aging Health
Effects of resistance-based training and polyphenol supplementation on physical function, metabolism, and inflammation in aging individuals https://t.co/mDL393xerp @GeroScienceAGE https://t.co/qr3yxiZuHB
Optimal Nightly Sleep: 7‑8 Hours for Health
Sleep is essential for good health. Do you know how many hours of sleep are recommended each night?🤔 Is it 5, 6, 7 or perhaps 8 hours? You'll find the answer in this video. 📹 https://t.co/q1o9q3o11h #sleep #Health #lifestylemedicine #HealthCoach #MedTwitter #Wellness...
Metabolic Illness Can Nullify Calorie Deficits, Study Shows
came across a reddit post from someone who stopped losing weight and gained a bunch back while being in "a deficit". turns out they had a metabolic illness that was the issue, as soon as they started treatment they started...