Blend Speed and Endurance with Structured Fartlek Intervals
Fartlek Run Guide Purpose: Fartlek, is a training method that blends continuous running with interval training. It helps improve both speed and endurance. To perform a fartlek run, alternate between faster running and slower jogging based on natural landmarks or timed intervals Intensity: - Easy intervals: RPE of 4-5/10 - Hard intervals: 7-9/10 - 30 seconds to 3 minutes for hard intervals - 1-3 minutes for easy intervals - 4-10 hard intervals
Your Training Shapes Others' Expectations of You
You're not only training your own body & mind... You're training the minds of others as well... In what they can expect from you... If you're the type of person who will be where they say they're going to be.
Higher‑intensity Aerobic Exercise Cuts Loneliness in Older Adults
Effects of aerobic exercise of different intensities on the social, emotional, and financial functioning of healthy older adults: results from a 16-week exercise randomized control trial https://t.co/SePImekLGY Interaction plot depicting change across time in loneliness by condition:
Three Key Nutrients for Brain Longevity, Plus Polyphenols
As a bioscientist studying aging, my top 3 nutrients for brain longevity are: → Omega-3s (fatty fish 2–3x/week) → Vitamin B12 (beef, dairy) → Choline (2 eggs daily) Plus plenty of polyphenol-rich foods: berries, extra virgin olive oil, cocoa, nuts, and coffee.
Sunday Routine: Breathwork, Coding, Exercise, and Sleepy Sauna
My Sunday morning: > breath work > light breakfast > claude code > exercise > 230°F (110°C) sauna > sauna makes me so sleepy https://t.co/sh9viDdxEa
Cherish Every Age, Choose Joy Over Bad Moods
For whoever needs to hear it: Smile more. There’s almost never a reason to go about your day in a bad mood. And to prove it, think about this: currently you would *cherish* the opportunity to live a day as younger...
Health Is the Only Thing That Truly Matters
Everything feels important - until you get sick. Then you realise there was only ever one thing that truly mattered: Your health. As a bioscientist, I’ve dedicated my career to understanding how we protect it before it’s lost.
Calm Leadership: The Most Underrated Business Skill
One of the most underrated skills in business: making people feel calmer after talking to you. In chaos, uncertainty, negotiations, layoffs, businesss deals, relationships, etc.. people need emotional stability (which in my opinion is the #1 leadership trait). The rest of this...
Essential Lifestyle Medicine Guide for All Medical Training Stages
Looking for the foundations of lifestyle medicine? This📕has been used successfully in all parts of the education spectrum--pre-med, med school, residency+CME. It has the foundation on which you can build at any stage of medical training or a personal #lifestylemedicine...
Daily Stillness Shields Against Stress‑Driven Decisions
Going into the day without sitting in at least a min or two of stillness makes us susceptible to making stress-based decisions and to being more reactive than responsive. Since stress isn’t taking any days off, we ideally don’t wanna...
Calm Politeness Amid Conflict Is a Superpower
The ability to stay calm and polite, even when people upset you, is a superpower.
Correcting Weight Misinformation Aligns with Neutral Care
If you see me correcting weight loss or metabolic misinformation on here, it doesn't negate my weight-neutral perspective or approach to care. Misinformation about weight & metabolism causes real harm. It sends people chasing solutions that don't work, and then blaming...
Deep Learning Unlocks Untapped Prevent
Latest @EricTopol https://t.co/cPXyNN0DOe (v.i.) highlights DL-enabled oppys to gather additional health insights from imaging medical establishment isn't taking advantage of. Thru dif lens, describes meaningful preventive hlth oppy for entreps. @DanielSodickson @NathanPriceSci https://t.co/UC5Sgn6WR4
Daily Prebiotics & Probiotics Protect Gut and Health
How many prebiotics and probiotics are you consuming each day? They help keep your gut microbiome healthy with a thick mucosal lining and tight junctures that help prevent leaky gut, inflammation, and many chronic conditions. Nourish your body. #Health #Healthy #lifestyle https://t.co/8SIpj8fuuq
Small Daily Habits Compound Into Lifelong Longevity
As a scientist studying aging, I can’t stress this enough: You don’t need to optimise everything. What really moves the needle is the compounding effect of small habits repeated over years. The 20-minute daily walks. The nutrient-dense, fibre-rich breakfast bowl...
Family Offices Add Wellness Services for Next‑Gen Principals
Folks constantly ask me, what do I do? What is a family office chief wellness officer (CWO)? I help family offices add health, wellness, longevity, and lifestyle design services into their offerings. Modern principals, particularly the next-gen, want their family offices...
Second Half of Non-Awakening Series Now Free
So they dropped the second half of my non-awakening series on the Waking Up app. You get 30 days free to check it out. link in reply https://t.co/EWr9vdTfZp
App Boosts HRV 30% and Lowers Resting Heart Rate
So this really worked for me. Use the https://t.co/XdKb719aG9 app HRV up by 30% on average Resting heart rate down
Go with the Flow Like a River
Be like a river and go with the flow sometimes. See how it feels to let go and enjoy the ride without needing to control every move. 🌊☀️🙏 #SundayMorning #SundayMotivation #SundayFunday #Mindfulness #HealthCoach #LifeCoach #Health #MindBody https://t.co/YQgYjo3pq1
Ground Your Mind: Simple Steps to Embodiment
How To Get Out Of Your Head And Into Your Body- & Why It Matters: The Benefits Of Embodiment: 1. Reduces Overthinking & Anxiety. 2. Improves Emotional Regulation. 3. Enhances Present-Moment Living. 4. Boosts Physical Well-Being. How To Get Out Of Your Head And Into Your...
Use a 2‑Minute Mortality Check‑In to Prioritize Meaning
Here’s a new habit to improve your life: think about death — in the form of a two-minute mortality check-in. As Dr. Shoshana Ungerleider, founder of End Well, says, “By virtue of living. We’re also dying — and remembering that...
Emotional Calmness Boosts Clarity and Intentional Action
The calmer you are, the clearer your thinking becomes, and as a result, your actions will be more intentional. The ability to regulate your emotions is a powerful competitive advantage.
Five Hidden Lab Numbers Reveal Your True Health
Your labs are "normal." But you haven't felt normal in years. There are 5 numbers your doctor probably isn't checking — and they tell a very different story. Free live webinar: May 5, 5 PM PT → 30dayhealth.co/webinar
Stay Connected: Reach Out When They Cross Your Mind
Make it a habit of reaching out to people just because they crossed your mind. This is sage advice as we get older and become less connected with loved ones. https://t.co/cyYJgNJwvV
Reclaiming Autonomy: Healing After High‑Control Religious Control
Healing from a high control religion looks like: Questioning what you were told not to question. Recognizing control that was framed as truth + safety. Feeling anger without labeling it “wrong.” Grieving what it cost you to stay… and what it cost you to leave. Learning...
Pain Signals Bad Choices; Discomfort Signals Growth
Pain and discomfort are not the same. Pain is what your bad choices are doing to you. Discomfort is what change feels like on the way out.
Embrace Peaceful Quiet This Sunday Morning
Today's a great day to let peace and quiet take you away. 🕊️ #SundayMorning#ThinkBigSundayWithMarsha #SundayThoughts #InnerPeace #Silence #sundayvibes https://t.co/wOYKYHaFPX
Simple Daily Hacks to Boost Confidence Dramatically
7 hacks to 10x your confidence this week: • Smile even if you feel like crap • Slow down physically • Make others feel better • Quit one bad habit • Decide to not be a little bitch • Follow Alex M • Find a way to...
Notice the Present Daily to Boost Simple Happiness
Nobody's asking you to be blissful all the time. That's not realistic and frankly it sounds exhausting. But maybe you can be a little bit happier — not through some massive transformation, just by choosing to notice what's already here...
Sinclair Explains GLP‑1’s Role in Longevity Protocols
David Sinclair just did a 25-minute live Q&A on aging, longevity and AI. Here are the top 9 questions the audience asked him and his answers to each one: 1) How can GLP-1 drugs be used in longevity protocols? https://t.co/q5V2fyfFnq
Embrace Detachment: 5 Buffett Tips for Happiness
Warren Buffett Advice: The Art Of Not Caring: 5 Simple Ways To Live A Happy Life https://t.co/5UnD9gZFJv
Short Social Media Breaks Boost Weight‑Training Gains
An easy exercise for everyone: weight training 1. Do a set of weight 2. Browse social media for 2 minutes 3. Do a second set of weight 4. Browse social media for 2 minutes 5. Repeat two more times 6. Go to another station 7. Repeat 1-6,...
Rest Is a Biological Need, Not a Reward
Reminder from a Psychologist: Rest is not a reward for being productive. Rest is a biological need. You’re not being lazy when you’re exhausted.
Help Your Child Build Friendships with Practical Steps
When your child does not seem to have friends , it can feel scary - and you can also feel powerless. The good news is that you are not - and there are lots of steps you can take to...
Depression Isn't Failure: Moms Deserve Healing and Support
A gentle encouragement to moms in the thick of depression out there: Depression makes motherhood harder. It’s not you. You’re not crazy & you’re not failing. You deserve healing & rest & support. And your kids deserve for you to find healing...
Uncover Hidden Sleep Habits and Reset Your Rest
Some of these are habits nobody ever told you were a problem. That is not your fault. You do what you know. Now you know. Comment SLEEP FIX and I'll send you my 7-Day Sleep Reset so you can start fixing...
One Hour Screen‑free Before Bed Restores Sanity
For real, turn screens off 60 min before bed. I know it feels like death at first. Do it for a few days, and you’ll realize that it was slowly chipping away your sanity.
Know Your Child’s Biology to End Bedtime Battles
This isn’t about shame. It’s about understanding your child’s biology so bedtime stops feeling like a battlefield. 👉 Comment KIDREST for my pediatric sleep Masterclass that’s ending bedtime chaos for thousands of families. 📌 Save this for the next meltdown. 👥 Tag the parent...
Mental Strength Requires Hard Work, Says Djokovic
Mental strength is not a gift, it is something that you have to work very hard to develop. A masterclass on focus, by Novak Djokovic https://t.co/Gp48fsZq5z
Father Crafts DIY Therapy, Helps Son Walk
This remarkable father finds a way to help his son learn to stand and walk because he cannot afford therapy. Some people would love to have your bad days. https://t.co/9tFmQjmRDU
Choose Your Calm: Ocean Breeze, Waves, or Both
30 seconds to breathe and consider…Which feels more calming? The ocean breeze or the waves beneath? Or both? As always, there is no wrong answer…this is just a little space to consider what might feel uniquely meaningful for a few moments...
Simple Daily Habits Reset Your Nervous System
The simplest nervous system reset is not glamorous. Morning light. Slow breath. A walk without audio. Real food. Earlier sleep.
5‑MeO‑DMT Cuts Measurable Brain Noise for Weeks
I measured my brain when taking 5-MeO-DMT. Interestingly, pre-dose my brain noise spiked 7.6%. Must have known what was coming lol. Then it dropped 10.9% and stayed down for weeks. Brain noise (anxiety, rumination, stress) is measurable and reducible. The reduction was an...
Parenting Improves When You Prioritize Your Emotional Health
The best way you can improve as a parent is to grow emotionally healthy as a person yourself.
Daily Brain Boost: Exercise, Hydration, Sleep, Supplements
3 things I’ve started to do for my brain health daily: Trying to incorporate more walking (and working out) Drinking enough water Less alcohol Sleep Creatine Lion’s Mane Methyl B-12
Stress Fools Body Into Illness, Prompting Withdrawal for Healing
Stress can trick your body to thinking it is sick. Your immune system signals your brain to withdraw from the world so your body can conserve energy and use its calories to heal. https://t.co/HGsLGUD2cX
NMN Curbs Antibody Attacks, Eases Bleeding Disorder
NEW CLINICAL TRIAL RESULT: NMN suppresses harmful antibody-driven immune attacks to alleviate a common bleeding disorder. Authors suggest it may help other autoimmune diseases like lupus and rheumatoid arthritis 🙏🧵 https://t.co/eMvefTFxZo
Garden Kneelers Ease Joint Pain, Extend Planting Sessions
Minimize joint aches and maximize your gardening time with these handy garden kneelers. https://t.co/YuqnzFV2RV https://t.co/tv0fV3xc9Z
Dad Runs to Model Strength for His Kids
14 mile progressive run in the books. But this isn’t just about miles. It’s about showing up when you’re tired. It’s about discipline when nobody’s watching. It’s about becoming the man your kids are watching. Because fatherhood isn’t what you say, it’s what you demonstrate. I...
Slow Breathing Improves Mental and Physical Health
How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing