Box Breathing Boosts Focus and Calms Stress
Paced breathing involves consciously inhaling and exhaling to a set rhythm. Research shows paced breathing exercises can both focus attention and regulate the nervous system. Try box breathing used by Navy Seals to manage stress. Perform several rounds till relaxation kicks in https://t.co/nn4F23RjnW
Most Worries Are Meaningless in the Grand Scheme
I hope this puts things in perspective… Whatever little things you're worried about right now like the judgment of a stranger because they left a comment that upset you, or a fight you're having with a friend or acquaintance that...
Get Free Dietitian Care with Blue Cross Texas
Dietitians & quality nutrition care shouldn’t be a ✨luxury✨... You might be able to see a dietitian through your insurance… for $0. (Yes, actually.) Especially if you have Blue Cross Blue Shield TX. Most of my patients see me weekly. That would *normally* cost...
Team-Based Care Unites All Health Professionals
https://t.co/nZa7q6u0d0 Collaborating with physicians, nurses, registered dietitians, fitness professionals, OTs, PTs, PAs, NPs, health coaches, and other healthcare professionals is how we can deliver interdisciplinary care. #lifestylemedicine #healthcare https://t.co/tPJivndvpX
Stop Over‑Optimizing: Embrace the Messy Middle
Are we optimizing our way out of joy? When we try to optimize everything, we stop living and experiencing. We lose out of the messiness that makes life interesting, and work creative. The case for the messy middle: https://thegrowtheq.com/stop-over-optimizing-everything/
Stubborn Consistency Beats Motivation and Hype
I’ve always found stubborn consistency is what actually carries you through the dark, not motivation, not hype. https://t.co/RJQWJ3bA4V
Carnivore Advocates Cite Feelings, Ignore Placebo Irony
The irony of you pointing out the placebo effect but the entire carnivore community’s only evidence of effectiveness is “I feel better on carnivore.”
Happiness Requires Letting Go of Past and Future
“To be happy you must eliminate two things. The fear of a bad future and the memory of a bad past.”
Exercise Dramatically Rewires and Boosts Your Brain
“Exercise is the most transformative thing that you can do for your brain today." https://t.co/6PNf6DNBXa
Resilience Means Embracing Failure and Learning Cycles
RT Resilience is not about avoiding failure, but really looking at how you can survive learning cycles and challenges. #Startup #Entrepreneur @Star_CIO https://t.co/eL5eGE172N
Stop Caring About Others' Imagined Judgments; You Aren't Central
Harsh truth: No one on earth is thinking about you anywhere near as much as you think they are. Despite what you believed growing up, you are not the center of the universe. The people you think are judging you...
Seeking Safe Marathon Training Tips After Injury
I’m thinking about re-attempting a marathon. The last time I did a lot of training for it I ended up getting injured and not making it. For those of you who do a lot of long distance running, do you have...
Perfect Words Won’t Make Narcissistic Parents See You
For those of us who experienced a 'heads you win/tails I lose' dynamic in childhood, I wonder if the appeal of parenting scripts is that we've always been looking for the perfect words to explain ourselves? The perfect words to...
Break the Stress Spiral: Proven Strategies for High‑Achieving Women
Are you stuck in the stress spiral? Every day is like Groundhog Day… and it’s starting to effect everything… your performance, your energy, your relationships, your health. You don’t know how much longer you can handle this… or how to stop it. Come...
Consistent Sleep Cuts Mortality Risk More Than Duration
Sleep regularity was a stronger predictor of all-cause mortality than sleep duration 👉 Higher sleep regularity was associated with a 20%–48% lower risk of all-cause mortality. https://t.co/AO6rthJcdU https://t.co/em0u1eKZiA
Mindfulness: Examine Thoughts, Keep Only What Helps
Mindfulness is the art of being present in whatever you are doing, whatever you are thinking. It involves holding up each thought, examining its value and utility and discarding it if it is debilitating or wasteful. ~Avis Viswanathan https://t.co/OWB7LZ4VQ3
Better Cardio Fitness Cuts Dementia, Depression, Psychosis Risks
Higher cardiorespiratory fitness is linked to significantly reduced risks of dementia, depression, and psychotic disorders, with even modest fitness improvements offering measurable mental health benefits. mentalhealth
Mindfulness Returns You to the Present, Amplifying Happiness
"Mindfulness helps you go home to the present. And every time you go there and recognize a condition of happiness that you have, happiness comes." Thich Nhat Hanh #ThinkBigSundayWithMarsha #sundayvibes #SundayThoughts #Mindfulness #MindBody #InnerPeace https://t.co/tzZTnBnH1y
Light Running During Rehab Won’t Delay Recovery
"Why continue running while rehabbing an injury, won't that make it worse?" Usually no. It only makes things worse if you keep training as if nothing happened. With most running injuries, we're looking at a period of 6-12 weeks of rehab. Maintaining...
Wearable Rings Bring Blood Testing to Consumers
Your next “annual physical” might come from your ring + an app. Companies like @ouraring & @function are turning blood testing into a consumer product. Empowerment… or overdiagnosis? The line between wellness and medicine is disappearing fast. https://t.co/OuHXu0NW38
Stop Letting Your Body Quietly Narrow Your Life
Don’t let your life "narrow." I’ve been an orthopedic surgeon for 30 years. The thing I watch happen to people — more than any injury or surgery — is what I call the narrowing. Most of my patients have no idea it’s...
Grounded Moments Reveal How Small Worries Fade
Been in my head a lot in the last week. Then as I sat down here barefoot, my body felt it just melted into the hug of the earth. Why do we sweat over small things?
Psychedelics Cut Miner Depression, PTSD Amid Crisis
we've lost too many miners to suicide…twice the US average. Psychedelics linked to 87% drop in depression & 88% in PTSD symptoms after one session in studies. Trump's new EO fast-tracks research. If struggling: Call 988 or Miners Look after each...
Hacked My Fitness Tracker Into a 100x Better Tool
What a time to be alive. My wife got me a Calibrex to track my workouts. Unfortunately the telemetry is terrible and so is the app UX. Instead of returning it, Claude and I hacked the device, rewrote the tracking...
Embrace Quiet Calm on This Peaceful Sunday
Today's a great day to let peace and quiet take you away. 🕊️ #SundayMorning#ThinkBigSundayWithMarsha #SundayThoughts #InnerPeace #Silence #sundayvibes https://t.co/u6Lm0uEj3U
True Connection Empowers, Attachment Traps
Connection VS Attachment Connection: • Present-Focused. • Vulnerability. • Freedom. • Heart-Centered. Attachment: • Fear-Based. • Transactional. • Possession. • Mind-Centered.
True Decisions Feel Like Bodily Relaxation, Not Approval
You'll know it's the right decision when your body relaxes, not when everyone agrees with you.
Millennial Overwhelmed by Vitamin Craze, Wants Simplicity
As an elder millennial I am so overwhelmed with the vitamins and supplements. I take a multivitamin, fish oil, and collagen and now I’m like do I need 100 more things? Please say no.
Two Nutritious Meals a Day Suffice for Desk Workers
For people with a desk job, which is 80% of us, two nutritious meals a day usually provide all the calories we need. If you overdo it one day, the next day eat less
Even Elite Athletes Want to Quit—Training Overcomes It
Every world-class endurance athlete I've asked says the same thing: They want to quit during a race It's natural to want to quit. Your brain is looking for a 'better' alternative to escape the threat of pain. Doubts are normal The best...
DASH and Anti‑inflammatory Diets Lower SCD Risk, Boost Cognition
Dietary Patterns and Indicators of Cognitive Function “healthy diets, exemplified by the DASH diet for blood pressure control and diets with lower hyperinsulinemia and inflammation potentials, were associated with a lower SCD risk and better cognitive function” https://t.co/Km7DxqqtJa
Morning Walk Sets the Tone for a Whole Day
"An early-morning walk is a blessing for the whole day." Henry David Thoreau 🌺 Please reply with a photo, an emoji, or words to describe what you saw on your walk today. 🚶♀️ #SundayMorning #walking #exerciseismedicine #health #pavingwellness #lifestylemedicine #ThinkBigSundayWithMarsha
Postpartum Power Drink: Bone Broth, Goat Milk, Honey
I made up this postpartum morning drink and been loving it: - 1 cup bone broth - 1 cup goat milk - 1 to 2 tablespoons of honey - Pinch of salt It started as a postpartum recovery drink and I think it...
Deliberate, Calm Patients Cause Deeper Clinician Trauma
In psychiatry, the patient experiencing acute psychosis is almost never the one who breaks you. It is the calm, composed patient choosing to harm you who does the lasting damage. Devina Wadhwa, a psychiatrist, said something on the podcast that...
Sleep, Cardio, Meditation, Whole Foods: Real Nootropics
I've experimented with nootropics my whole life, The best ones are; -Perfect sleep -Intense cardio -Meditation -Whole foods diet Anything else is a waste of time if you don't sort these. 0 side effects, pure upside.
MIND Diet Slows Brain Atrophy Over Ten Years
Adherence to the MIND diet and longitudinal brain structural changes over a decade: evidence from the Framingham heart study offspring cohort “In this prospective cohort study, greater adherence to the MIND diet was associated with slower brain structural atrophy, particularly...
Defy Age: Transform Movement, Breath, Performance Workshop
Most people accept that stiffness, slow recovery and pain are just part of getting older. And today, Mental Health is more important than anything. On May 9th, Gold Coast join x2 World Surfing Champion Tom Carroll and longevity coach & author...
Old‑School Routines Reveal Productivity’s True Secret: Rest
What if we’ve been overcomplicating productivity all along? In episode 413 of the Your Time, Your Way Podcast, I take you back to the 1920s and 30s—a time when life was simpler, yet surprisingly more structured. No productivity apps. No endless scrolling. Just...
Regular Resistance Training Boosts Muscle Function, Hypertrophy, Performance
American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews 👇 FIGURE 2: Schematic representation of the modes of RT and the outcomes that are positively influenced...
Reverse Nordics: Essential Exercise for All Fitness Levels
Just discovered reverse nordics. It's the exercise we all need to be doing, regardless of fitness level.
Weight Training Is Key to Effective Fat Loss
Just think logically about this. Proper weight training is paramount for maximizing fat loss. It’s not just for building muscle and strength.
Sleep 9‑to‑5 to Fix Most Health Issues
Going to bed at 9 and waking up at 5 will solve a remarkable number of your health problems.
Meaningful Relationships Drive Happiness, Health, and Longevity
What do the happiest, healthiest and longest living people have in common? It is not fame, intellect, fortune or status. Strong, meaningful relationships are the single most important predictor of long-term happiness, health, and a long life. https://t.co/tYbMmy2cMy
End Bedtime Battles with Free Sleep Masterclass
Comment KIDREST to get instant access to my Parents' Sleep Masterclass - the step-by-step system I use with families who are done with bedtime battles and ready to fix sleep the right way. Save this before tonight's bedtime war. Send this...
Consistency Beats Quantity: Any Meditation Is Better Than None
The goal of #meditation is not to do more but to be consistent. The only bad meditation is the one you don’t do. https://t.co/Sua67LXSYe
Whey Protein Boosts Weight Loss in Obesity, Review Finds
Effectiveness of Whey Protein Supplementation in Weight Loss Interventions for Patients with Obesity: A Systematic Review https://t.co/aWeSqmYfFL
Japanese Longevity Secrets From 105‑Year‑Old Doctor
3 million people in Japan are older than 90 years old. 105 year old Japanese doctor on how to live a long and healthy life https://t.co/gk05haz14D
Moderation, Movement, Laughter, and Love Extend Life
“The secret to living well and longer: eat half, walk double, laugh triple, and love without measure.”
Monitor Heart Rate: Ignoring It Leads to Bad Outcomes
This is exactly why you *should* pay attention to heart rate. A lot of variables beyond the pace/power you're pushing go into the mix to determine physiological stress at any point in time. You can't ignore those variables. I mean, you can, but...
How Words Shape Experience and Turn Challenges Into Growth
The way we describe something to others as well as to ourselves colors the experience+our memory of it. We can work to reframe challenging situations into opportunities for growth+learning. #quote #SaturdayThoughts #MindBody #MentalHealth https://t.co/b8iJvqK9qt