Know What's Happening in Wellness
Know What's Happening in Wellness
Exercise intensity equals volume in cutting chronic disease risk
Two UK Biobank analyses of 100,000 participants show that, for the same weekly movement, higher‑intensity bouts are linked to a lower incidence of eight major chronic diseases. The studies also confirm that about 150 minutes of moderate‑to‑vigorous activity per week reduces all‑cause mortality, underscoring intensity’s role alongside total volume.
Americans are increasingly relocating to Italy, drawn first by the low‑cost, universal health system that eliminates the fear of massive medical bills. Once settled, many discover a healthier lifestyle driven by the Mediterranean diet, walkable neighborhoods, and a slower daily rhythm that reduces stress. The country’s new digital‑nomad visa further simplifies the move for remote workers. Together, these factors turn a financial decision into a comprehensive well‑being upgrade.
Portland, are you looking to be part of a powerful conversation? 💜 On April 2, I’ll be in Portland for an author talk on my new book, The Cost of Healing in Silence, in conversation with Dr. Bahia Cross at Black...
Are you looking to be part of a meaningful conversation, Seattle? On April 1, I’ll be at Elliott Bay Book Company for the launch of my book, The Cost of Healing in Silence. We’ll be in conversation about racial trauma, culturally...
The essay reflects on International Women’s Day as a reminder that the next generation of women thrives on everyday mentorship and genuine encouragement. It recounts a personal story of a senior colleague’s simple lunch invitation that left a lasting impact,...
Stop chasing balance and start chasing harmony. Balance means you give equal energy and time towards all aspects of your life. Harmony means every aspect of your life is integrated together. Balance will keep you mediocre, but harmony will push...
Advice I'd give neurodivergent adults about sleep — if I wasn't afraid of hurting your feelings. Your brain isn't broken. It was just never given the right instructions. If 3 or more of these sound like you, comment CALMNIGHTS below and I'll...
Jeff Bell, longtime OCD advocate and author, discusses how the strategies he honed treating OCD have helped him cope with a recent Parkinson’s disease diagnosis. In episode 528 of The OCD Stories, he explores the intersection of obsessive‑compulsive disorder, stoic...
A dietitian shares how a simple morning nutrition drink transformed her focus, energy, and mood, especially while managing ADHD medication. By eating breakfast immediately, she reduced brain fog, improved executive function, and sustained productivity throughout her workday. Consistent fueling also...
Heat therapy, or hyperthermia, has ancient roots from Egyptian papyri to Chinese moxibustion and Greek fever treatments, and modern science revived it in the 20th century. Clinical research shows temperatures between 40 °C and 44 °C can selectively kill cancer cells while...
An emerging perspective connects solar and lunar cycles to human health, treating astrology as a living science of energy rather than symbolic myth. The piece asserts that the Sun functions as a vitality generator while the Moon drives emotional and...
The Weekend Edit by The Good Trade shares a personal reflection on coping with a heavy week. The editor describes feeling overwhelmed by global news, family challenges, a flu, a hard conversation, a diagnosis, shifting friendships, and a second pregnancy....
The episode with neuroscientist Gül Dölen explores how psychedelic‑assisted therapies are delivering dramatic results for complex PTSD, addiction and treatment‑resistant depression. Clinical trials across universities show rapid symptom relief and measurable neuroplastic changes. Dölen highlights the science behind these outcomes,...
The author, a self‑identified Type‑A professional, shares how a simple Target basket becomes a lifeline during burnout episodes. By pairing a tangible cue with a deliberately built rest‑first system, she breaks the vicious cycle of exhaustion, mess, and guilt. The...
Your schedule isn't just affecting your sleep — it's affecting your heart, metabolism, hormones, and mood. Comment NIGHTSHIFT and I'll send you what most doctors never tell shift workers. @sleepdrchris
People are mad about mile 18 medals at the LA Marathon. I’m not. As temperatures rise (for years now) races are going to have to adapt for safety especially for runners who are on the course the longest. I am...
In this eclectic episode titled "Whale & Dolphin Song," the hosts weave together a collage of ambient sounds, spontaneous gratitude, and brief spoken interludes, including a nod to spiritual teacher Mooji. While the narrative is largely abstract, listeners are treated...
The post asks whether a spouse with severe, untreated ADHD deserves special accommodations or if his condition can be used to avoid household responsibilities. It highlights the tension between genuine neuro‑developmental challenges and the risk of weaponizing the diagnosis to...
Working from home can still mess with your mental health, so here are four ways to manage it. 💛 • Get social: Schedule the outing, book the FaceTime date, and give yourself something to look forward to. • Clear space = clear...
The March 2026 edition of Two Percent’s Burn the Ships series launches the “Summit Push,” the final phase of a three‑month outdoor‑focused training plan. The post argues that a single, hard weekly workout delivers disproportionate gains in mental health, VO2 max,...
Many people expect closure from others—an apology, explanation, or conversation—yet life rarely provides neat endings. The article explains that the mind craves complete narratives, causing endless replay until acceptance replaces the need for answers. True closure is a personal decision...
Recent research shows that top performers—entrepreneurs, athletes, writers, and scientists—attribute their sustained success to structured habits rather than fleeting motivation or sheer willpower. By automating routine actions, habits eliminate the need for constant decision‑making, creating invisible systems that keep progress...
Do this for the next 90 days if you want to get lean for summer: - Eat the same 5-10 meals 90% of the time - Throw away junk food in your house - Stop drinking calories (yes alcohol) - Lift weights 4x a...
The post explores how unmet expectations create a heavy emotional load, often manifesting as guilt and resentment. It argues that embracing forgiveness can dissolve that weight and restore mental clarity. By shifting perspective from blame to understanding, readers can transform...
The Good Trade article argues that finding personal purpose begins with the act of letting go—releasing rigid expectations and external validation. It encourages readers to seek moments of presence, whether through nature, meditation, or low‑stimulation TV shows that calm the...
The blog reflects on unearned grace as spontaneous, non‑transactional kindness that arrives without merit. It cites Sarah Perry’s description of grace as a favor that doesn’t keep score, highlighting its indiscriminate nature. The author notes how many people internalize a...
Your sleep isn't broken. Your rulebook is. Neurodivergent brains don't fail at sleep — they've just been handed instructions written for someone else's nervous system. These are the hard truths nobody says out loud. Save this before tonight. Comment CALM NIGHTS and I'll...
In this episode of The Radke Show, hosts David and Melissa Radke chat about Melissa's recent skin transformation after using a skin‑flooding routine, proudly showing off her makeup‑free look. The conversation weaves through personal anecdotes about travel packing hacks, TikTok...
💬 Comment SLEEP PEACE if 3+ hit you hard. 🔄 Share this to your story if you're tired of being tired. 📌 Save/Repost this before bed tonight—you'll need it tomorrow. ✅ Follow because the algorithm might not send you this way again. Share the...
Please explain @fitnessa_coach - where are you adding muscle? Glute max? Glute med? Glute min? Some secret muscle that anatomist haven’t discovered yet? Because I haven’t figured out a way to smooth out hip dips through resistance training and I’ve...
In this episode, trauma therapist Carolyn Cowan explains the concept of the "window of tolerance"—the range of emotional arousal we can comfortably endure—and how it is shaped by past trauma, shame, and self‑belief. She describes how exceeding this window leads...
Reminder from a Psychologist: Your empty cup is not an endless community resource. It’s important to fill your cup, meet your needs & enjoy your life too ❤️
The post challenges readers who constantly take bold risks yet berate themselves when outcomes fall short. It highlights how external opinions can amplify self‑criticism, turning normal setbacks into personal shame. By questioning this pattern, the author urges a shift toward...
You’re fueling for your health AND performance, yes. But you’re also inspiring runners around you to take care of themselves. Last year a runner came up to me at the finish line to thank me for reminding her to fuel during...
The episode explores the modern anxiety of living under the weight of our own potential, using the simple act of choosing between two olive oils as a metaphor for the constant self‑judgment we face. It argues that the "best self"...
The author presents an evidence‑based nightly routine designed to preserve sleep architecture, hormonal balance, and skin health. By integrating personalized supplement timing, environmental controls, and regular lab‑driven adjustments, the protocol consistently yields 60 minutes of deep sleep and comparable REM,...
The Good Trade article "How to get out of a slump" offers practical steps for breaking personal inertia, blending mindset shifts with tangible lifestyle tweaks like vegan street tacos, a productivity podcast, and ergonomic pillows. It emphasizes diagnosing the slump’s...
The blog reflects on recent Middle East turmoil that grounded flights, forced route changes, and disrupted personal travel plans. The author, a swimmer, recounts a canceled Perth‑Doha‑London‑Lanz trip, using the experience as a metaphor for weather’s unpredictability. The piece argues...
How your child sleeps at night tells you more than their daytime behavior ever will. This is exactly what I break down inside my Neurodivergent Kid Sleep Mini Course: the root causes, the red flags, and what to actually do next. Comment...
Alysa Liu’s comeback is a great example of psychology’s overjustification hypothesis. When something you love becomes dominated by external pressure, rewards, and expectations, you lose your autonomy, and it loses its joy. So she retired. That’s why when she decided to come...
Debbie Allen’s Dance Academy revived its “Dancing in the Light: Healing with the Arts” initiative on Martin Luther King Jr. Day, offering free dance sessions to families affected by last year’s Los Angeles wildfires. The program blends movement, visual art, and...
Snoring isn't cute. Neither is sleeping on the couch. Save this for your partner 🫶 Comment SLEEP FIX and I'll send you the solution 👇 #SnoringProblems #SleepFix #CoupleGoals #SleepApnea #SleepDoctor
Have you ever heard of the word "interoception?" Interception is your body's ability to sense what's happening on the inside. Hunger, fullness, thirst tension, your heart racing... It's the system that tells you what your body needs. And for a lot of people...
The author spent a month unplugging from social media and most phone use, reporting a clearer mind and renewed enthusiasm for creative work. This digital detox sparked a desire to return to filming, but with intentional systems to avoid past...
Reflect on the nuance here. The “AND” is not an invitation for control. We have to check ourselves and get curious. The AND is about healthy, integrated boundaries that are designed for the relationship’s health, healing, and expansion. #mindfulmft
Burnout doesn't start with a breakdown. It starts with emotional disconnection. With heaviness. With "I'm fine" becoming your default. By the time most people name it, they've been living in it for months. Check in with yourself before your body forces...
The post argues that the relentless pursuit of certainty fuels chronic anxiety, as people invest identity and peace of mind in predictable outcomes that rarely materialize. Drawing on Alan Watts, it frames security as an illusion and suggests that true...
Stephen Grosz’s new book *Love’s Labor* reframes love as an ongoing, demanding practice rather than a sentimental refuge. He argues that confronting confusion, pain, and inevitable loss is essential to building authentic connections. The work draws on decades of psychoanalytic...
Research by Christakis and Fowler shows kindness spreads through social networks up to three degrees of separation, creating exponential ripple effects. A single act can theoretically reach 125 people as it cascades through friends of friends. The article illustrates this...
As a therapist, I’m going to ask about your childhood when you: Apologized for how you showed up today. Apologized for crying. Apologized for not figuring it out by yourself. Apologized for slow progress. Apologized for bringing it up again. Apologized for being a burden. Apologized for...
Reminder from a therapist: Your soul mate won’t make you feel unsafe when you express your emotions & ask for what you need ❤️
