Today's Wellness Pulse
Black Rice Boosts Memory and Cuts Inflammation in Seniors
A clinical trial gave seniors a half‑cup of cooked black rice daily for 12 weeks. Participants improved recall scores by 15% and saw C‑reactive protein levels fall 20%, benefits linked to the grain’s anthocyanin content.
The Artist’s Guide to Stress-Free Touring
Around 9,500 professional musicians tour globally, confronting logistical hurdles that can sap energy and creativity. The article outlines how meticulous planning—ranging from onboard sleep kits and hydration protocols to ATA Carnet paperwork for instrument customs—mitigates physical burnout. It also highlights private‑aviation platforms like Jettly that shave hours off travel, preserving valuable performance time. Finally, it stresses mental‑health routines and standardized gear checklists as essential for sustaining long‑term touring careers.
259: Dr. Matt Bernstein, Metabolic Psychiatrist: Your Sleep & Mental Health Problems Might Start With Food
In this episode, host Molly Eastman talks with Dr. Matt Bernstein, a psychiatrist and CEO of Accord, about metabolic psychiatry and how diet—particularly ketogenic nutrition—affects mental health, anxiety, and sleep. Dr. Bernstein explains the science behind ketosis, its impact on...
:max_bytes(150000):strip_icc():format(jpeg)/GettyImages-536949845-79742fdbd8cc43cd8301972c2dc5e6ef.jpg)
Untreated ADHD in Adults
Untreated ADHD affects roughly 2.5‑5 % of U.S. adults, yet fewer than 20 % receive a formal diagnosis. Misconceptions about the disorder, symptom overlap with anxiety or depression, and gender‑specific presentation keep many adults unaware of their condition. The resulting masking behaviors—such...
:max_bytes(150000):strip_icc():format(jpeg)/GettyImages-1218575041-f6a373086c6549fabca0a27b5ab9c13f.jpg)
What Is Psychodynamic Therapy?
Psychodynamic therapy is a talk‑based approach that explores unconscious thoughts, emotions, and relational patterns to alleviate conditions such as anxiety, depression, PTSD, and eating disorders. It is a streamlined version of traditional psychoanalysis, often lasting 25‑30 sessions for brief treatment...
Your Best Tech Stack Is Your Support System
We all talk about tech stacks alllll the time. I'd like to talk about my support stack. Here's part of my current lineup: – Friends & fam – Besties on speed dial – Somatic therapist – Somatic Dating Coach – Performance coach –...
This Modern Anxiety & Depression Therapy Is Outperforming CBT (M)
A new anxiety‑depression treatment, dubbed Modern Functional Therapy (MFT), prioritises rapid functional recovery over mere symptom relief. Clinical data show MFT shortens symptom duration by roughly 30% and improves return‑to‑work rates by 20% compared with traditional cognitive‑behavioral therapy (CBT). The...
Optimism Begins with Personal Grounding, Not Viral Validation
I asked @ShiraLazar how she stays optimistic while fighting for an industry that often fights back. Her answer had nothing to do with platforms, algorithms, or follower counts. It starts with taking her dog outside in the morning. Feeling the sun. Breathing....
Your Nervous System Signals Sleep Deprivation; Get a 7‑day Reset
This isn't about judgment. It's about physiology. If 3 or more of these describe you, your nervous system is trying to tell you something. Comment Sleep Fix and I'll send you my 7-day sleep Reset. Save this so you remember you're not...
The Superfood Myth: What the Wellness Industry Doesn’t Tell You
The article debunks the wellness industry’s hype around "superfoods," arguing that their health benefits are not universal. It highlights that many touted superfoods contain antinutrients that can impair nutrient absorption when eaten daily. The piece stresses that dosage, preparation methods,...
A Calorie Deficit Can Be Sustainable without Constant Hunger
a calorie deficit doesnt require limiting the amount you eat to the point where you are always hungry and thinking about food - you shouldnt need willpower to get through a normal day
Entry Points Week 2
The post identifies unhealed trauma as a hidden entry point that sabotages spiritual peace, explaining how the body’s stress responses persist even when faith is strong. It argues that devotion alone cannot overwrite physiological patterns formed by past wounds. The...
The Dilemma of Choice
Eric Maisel’s article "The Dilemma of Choice" explores how modern abundance of options creates anxiety and paralysis. He argues that self‑coaching can help people navigate uncertainty by clarifying core values, reframing decisions as experiments, and distinguishing personal motivations from external...
Your Company Could Be Hooked On This Negative Motivation Pattern — Here’s How to Fix It
The article warns that many companies operate on a dopamine‑driven “reward‑now” model that fuels urgency but erodes deep focus, creativity and sustainable performance. It contrasts this with a serotonin‑based culture that emphasizes connection, deep work, and steady satisfaction, citing examples...
3 Keys to a Productive Pre-Competition Routine for Athletes
A pre‑competition routine, as outlined by sports psychologist Dr. Patrick Cohn, is a deliberate sequence of physical and mental actions that prepares athletes for peak performance. He distinguishes true routines from superstitions, emphasizing that structured habits reduce anxiety, sharpen focus,...
Happiness Comes From Wanting Less, Not Achieving More
Success doesn’t truly make us happier. Why? Our neurobiology is wired for progress, not arrival. The dopamine system rewards the pursuit. Once a goal is reached, the brain resets and the target moves. It’s what @arthurbrooks calls the “striver’s curse.” You work...
The Effects of Three Different Pilates Methods on Pelvic Floor Muscle Function: A Randomized Comparative Interventional Study
A randomized trial compared Reformer Pilates, Mat Pilates, and a home‑based exercise regimen in 48 healthy women over ten weeks. Both Reformer and Mat Pilates produced statistically significant improvements in pelvic floor muscle strength and endurance, as well as core...
Just One Thing: Be Kind to Yourself by Being Kind to Others
Rick Hanson’s latest Just One Thing entry argues that the most effective way to care for yourself is to extend genuine kindness toward others. He illustrates the point with a personal story of a high‑pressure keynote where shifting focus from...
Three 20‑second Sprints Match Weekly Cardio VO2 Gains
Just 3 all-out sprints for 20 sec repeated 3x a week can result in the same VO2 max gains (+19%) as 45 min of steady cardio once a week. The difference: 20 min less time spent on training. Caveat: done on sedentary...
Study of 38,000 Shows Nature Connection Boosts Global Well‑Being and Resilience
Researchers analyzed responses from 38,000 participants across 30 countries and found that a strong sense of connection to nature consistently predicts higher well‑being, hope, purpose and resilience. The findings provide the most extensive cross‑cultural evidence yet that nature contact is...
UR Medicine Calls for Nutrition Counseling with GLP‑1 Weight‑Loss Drugs
The University of Rochester Medical Center’s Center for Community Health & Prevention is urging patients on GLP‑1 weight‑loss medications to enroll in nutrition counseling. The guidance highlights 80‑100 g of daily protein and adequate hydration to protect muscle mass and curb...
Genetic Map of Brain Aging Meets MIND Diet: 2.5‑Year Slowdown Unveiled
An international team led by Zhejiang University and USC researchers has released the first region‑by‑region genetic map of brain aging, while a separate study of 1,647 adults finds the MIND diet can delay brain aging by roughly 2.5 years. The...
Study Shows Metformin Acts in Brain, Prompting New Longevity Hacks
Scientists at Baylor College of Medicine identified a brain pathway that enables metformin to lower blood sugar, a discovery that could expand the drug’s use beyond diabetes and fuel new longevity protocols among biohackers.
The Doctors Who Say Spirituality Belongs in Medicine
Physicians from leading academic centers published a paper in Neurology Clinical Practice urging routine spiritual care for neurological patients. The study cites a survey of 1,000 adults where 60% want spiritual support in medical settings. Researchers provide concrete questions and...
Dear Young People: You Do Not Have to Hurry
The article argues that societal pressure forces young people to chase rapid, visible success, often by age twenty‑five, creating a scripted timeline of achievement. It reveals that this urgency is largely manufactured by industries that profit from insecurity, such as...
Avoid Overtraining: Set Limits to Prevent Marathon Injuries
There can be a point where the training benefit goes negative from a big effort, especially if the runner isn’t prepared for it. This happens more often on tight marathon training timelines. If the training goes beyond the runner’s capabilies,...
Doctors Hide Their Struggles, Forget Their Own Well‑Being
🧵 No one talks about this part of being a doctor. You keep showing up. Even when you’re tired. Even when you don’t feel like it. Even when life outside is falling apart. Because patients don’t see your bad days. They see a doctor. So you hold...
Ayana Therapy
Ayana Therapy is a digital mental‑health platform that delivers culturally responsive virtual therapy to BIPOC and other marginalized communities. It matches users with licensed clinicians who understand diverse cultural backgrounds, aiming to improve trust, engagement, and treatment outcomes. Founder Eric...
Symptoms Matter More than Diagnosis; Defy Limits
When I was 8 the doctors told me I shouldn’t ever play a sport that involved running because my asthma was so bad. Fast forward and I played college softball and have run 3 marathons. This is why it’s so...
High‑Dose Psilocybin Outperforms Nicotine Patches Sixfold
One large psilocybin dose beat nicotine patches by 6x odds for smoking cessation. 82 otherwise-healthy cigarette smokers, 42 received a single high-dose 30mg/70kg psilocybin session, and 40 initiated an 8- to 10-week course of nicotine patch treatment. At 6 months; participants were 6x...
The Simple Self Care Routine for Busy Moms Who Are Always on the Go
Busy moms often sideline personal grooming, yet a five‑minute lip‑care routine can transform daily confidence. The article stresses consistent hydration, recommending high‑quality lip balms placed in the car, diaper bag, and nightstand for instant relief. Simple actions like quick exfoliation...
Weight Loss Fails Stem From Hidden Fears, Not Food
Want to go deeper into this? My book FULL is all about the fears and obstacles that stand in our way. 90% of people who hire me for weight loss don't have a food problem. They have a fear underneath "I fear...
Guard Your Peace: Stop Fueling Self‑Serving Attention‑Seekers
A simple way to protect your peace: Stop giving your energy to people who only give you their attention when it benefits them.
Signs Your Work Environment Is Toxic and How to Improve It
Workplace toxicity manifests through rising burnout, absenteeism, and disengagement, ultimately driving higher turnover. HR leaders can detect these patterns by monitoring absenteeism rates, engagement scores, and employee feedback on workflow inefficiencies. Implementing mental‑health programs, encouraging open dialogue with leadership, and...
Magnetic Poetry Turns Waiting Rooms Into Healing Dialogues
Therapists with office spaces: Highly recommend putting a magnetic poetry set in the waiting room for clients to use There is something really beautiful about the anonymous conversations people can have with each other through their healing journeys ❤️
Focus on What You Can Control, Reduce Stress
Many of us get stressed trying to control the uncontrollable. Here's the good news: Peace of mind doesn’t come from controlling everything. It comes from mastering the small circle of things you 𝘤𝘢𝘯 control: your beliefs, your mindset, your attention, your reactions. Your brain...
The Latest on Ketone Supplementation
A recent Belgian study published in the Journal of Physiology examined exogenous ketone supplementation around training. Researchers found that consuming ketones during exercise did not improve performance metrics. However, taking ketone esters after a workout appeared to accelerate metabolic recovery...
Speak Your Tasks: Calm Your Nervous System
I’m neurodivergent and have a PhD in healthcare research. Here are my 10 favorite nervous system regulation tricks that took me 17+ years to figure out: 1. Narrating tasks out loud while doing them (offloads working memory & reduces overwhelm).
Current Evidence on NAD⁺ Supplements Remains Inconclusive.
NAD⁺ supplementation for anti-aging and wellness: a PRISMA-guided systematic review of preclinical and clinical evidence https://t.co/au5YIC11Hw https://t.co/fMsAOSQF6f
10-Second Habit That Changes Your Entire Day
Jen Smiley introduces the "Wake Up Shot," a two‑minute, ten‑second morning drink that blends fresh ginger, lemon juice, turmeric with black pepper, and water. The recipe claims to improve digestion, lower inflammation, boost energy, and support immunity when taken first...
Deep Sleep: Your Ultimate Performance Booster
Sleep is the OG performance stack. Get more deep sleep and you will be at your peak
NIH‑funded VR Trial Improves IBS Symptoms
Really excited to share new VR research for IBS symptom support. Our NIH-funded randomized trial is showing notable benefits, and we’re presenting it today at #vMed26.
Naming Emotions Creates Mental Space and Improves Regulation
Labeling your emotions may seem too simple to be effective but research shows it creates a sense of mental space. Labeling activates your brain's PFC, calms the amygdala, and increases emotional clarity. It supports better decision making, emotional regulation, and...
Day 1 of 96‑Hour Fast: No Hunger, Full Energy
24 hours of the 96 hour water fast are now complete. Been super easy so far. Shocked at how I’m not hungry. Good workout this morning still + a long walk after. LMNT, sparkling water, & black coffee have helped for...
When Anxiety Turns Irrational: Definitions and Solutions
Anxiety can be healthy…until it becomes irrational. Here’s how psychologists define - and address - irrational anxiety. https://t.co/GK7rpEEXOX
Obesity Prevention Offers Far Greater Cancer Protection Than Expected
"A much stronger cancer-preventive potential of obesity prevention and control than previously established" https://t.co/QatHKVMbfz @JAMAOnc https://t.co/OQ62MunGTu
Nutrition Hacks to Boost Sleep and Performance
Can you improve sleep with nutrition? Learn how to optimise sleep for better recovery, adaptation and performance. https://t.co/SabVAOeY5n https://t.co/cASn0WvTvT
Train First, Then Count Protein: Nutrition Follows
Prioritize training over protein count obsession (yes nutrition still matters but putting training first anchors the nutrition aspect). @foundmyfitness on the Huberman Lab podcast out now https://t.co/vQ9eIWHyF8
Shallow Breathing Fuels Anxiety, Mastery Calms Nervous System
Do you notice when you are uptight, you breathe in a shallow way? Our emotional state affects our breath. In yoga the reverse is also believed to be true. Shallow breathing perpetuates anxiety. Physiologically, the mastery of our breath is...
Design Your Home to Support Healthy Eating Habits
Normalize snacking on fruits, veggies, Greek yogurt, hard-boiled eggs, and grilled chicken. Most people underestimate how important it is to have a home filled with healthy options fewer distractions and more cues that reinforce good habits. Your environment shapes your choices. Set it...
A 20‑minute Walk Transforms a Bad Day
You can turn a bad day into a great day just by going for a 20 minute walk.