Burn 1,000–2,000 Kcal Daily for Health and Edge
1,000 kcal of low-intensity exercise every day keeps the Doctor away. 2,000 kcal of low-intensity exercise every day keeps the competition at bay.
Positive Posts Boost Resilience and Inspire Our Best Selves
When we use social media to share information about health, wellbeing, resilience, social support, kindness, laughter, compassion, and love, we can help each other get through the tough times and inspire each other to be the best version of ourselves...
Peaceful Living: Breathe, Slow Down, Enjoy, Own Decisions
The most peaceful people I know: • Don't hold their breath • Find a way to enjoy anything • Move slower • Don't make it about them • Own every decision they make.
Tart Cherry Juice Speeds Muscle Force Recovery
Tart cherry juice for muscle damage recovery 🍒 This new meta-analysis compiled data from 19 studies (385 participants) which investigated the effects of tart cherry supplementation on muscle damage in athletes 🔍 Here is what they found ⬇️ 💪 Tart cherry juice...
Design Better Signals, Not Mindsets, for True Calm
If your phone, room, schedule, and relationships keep teaching your organism to stay on watch, calm will always feel artificial. Recovery is rarely a mindset breakthrough. It is usually better signal design.
True Fulfillment Comes From Mastering Your Inner Wellbeing
A pleasure to meet you, @RepSuhas. Whatever abundance we gather externally, true fulfillment lies in how well we engineer our interiority. This is the greatest fulfillment and privilege we have as human beings—the ability to take full charge of our...
Build Memory Systems: Support ADHD Minds, Not Fight Them
As an adult with ADHD being forgetful has always been on of the hardest things for me. Missing phone calls, meetings, and important info… learning new ways to support myself and my brain helped me stop missing things and put...
Happiness Is the Way, Not a Destination
"There is no way to happiness. Happiness is the way." ~ Thich Knat Hahn This statement reminds us happiness isn't a distant destination waiting for the right conditions. It is cultivated in how we live each moment—through mindfulness, presence, and...
Healthy Habits Thrive when Partners Share the Goal
No one talks about how it’s easier to be healthy when your partner wants to be healthy too
Call for Third‑Party Testing to Certify Peptide Purity
It would be interesting if there was third-party testing and authorization for peptides the same way there is for supplements. An external stamp of purity and authenticity.
People Dismiss Talk Therapy yet Push IFS
All y'all talking crap about talk therapy and then recommending IFS or similar... I have something to tell you.
Early GLP‑1 Rodent Studies Showed Weight Loss Before Diabetes Focus
I don't think this is correct from @nytimes op-ed on GLP-1s - wt loss known from early rodent studies involving injection into CSF as I recall. DM2 more tractable as initial pharma indication, esp at that time - many still...
Strength Training Boosts Mental Resilience and Stress Tolerance
One of the biggest benefits I noticed after starting to strength train seriously was the "mental fitness" I gained. Doing tough lifts is challenging enough that it changes how the rest of my day feels. I handle stress better, things don't...
Cut MSG, Seed Oils, Colors to Eliminate Brain Fog
Unlabeled MSG in your food is why you crash after lunch, why you crave sugar, and why your brain feels like static by 3pm. Cut MSG, seed oils, and artificial colorings and watch your brain fog disappear. https://t.co/MUpFZfSEbO
Resistance Training Plus Protein: The Proven Muscle Formula
It’s simple yet we’ve known it for years. Resistance training + protein. No fear mongering needed. Comment “muscle” and I’ll send you the full podcast.
Sleep Under 7 Hours Cuts Life Expectancy Like Smoking
Sleep isn't a nice-to-have. It's a survival requirement. A major new study from OHSU found that getting less than seven hours a night was more strongly linked to decreased life expectancy than pretty much everything but smoking. Fix your sleep...
Free Blood Biomarker Testing Empowers Early Health Intervention
You can now get your blood work at cost. We launched a biomarkers testing platform. I make $0 on it. Blood testing needs to be more accessible. Instead, we wait until we get sick. And in the meantime, companies...
Stop Ignoring Bad Sleep Advice for Your Child
They told you it was normal. They told you to wait it out. They told you nothing was wrong. But your gut said otherwise. Drop the worst thing a doctor ever told you about your child's sleep in the comments. I read...
15 Bioscientist Habits to Tame Silent Inflammation
Chronic inflammation is silent — but it’s a key driver of many age-related diseases. 🧬 Here are 15 habits I prioritise as a bioscientist to keep it in check ↓
Science-Backed Toughness Guide for Action‑Driven Procrastinators
A practical, science based guide to toughening up — for those who can only “just do it” when conditions are right. @DrAndyGalpin PERFORM podcast hits another grand slam:
Emotional Regulation Beats Marketing in E‑commerce Success
The most underrated ecom skill isn't marketing. It's emotional regulation. Staying calm when your best ad account gets banned. Not getting euphoric over one good sales day. That's the real game.
Teens Freeze When Overwhelmed, Not Out of Defiance
When teens freeze, avoid, or go quiet... their brain is overwhelmed. They're not trying to be oppositional.
7-Day Free Jump-Start to Reconnect Relationships
It’s surprisingly easy for people to drift apart—even with the relationships that matter most. So this month, I’m kicking off a free Jump-Start in the Happier app: 7 days of practical ways to strengthen your relationships and build new ones.
Treat Therapy and Exercise as Job Search Essentials
Therapy, physical activity, and meditation during a job search aren't luxuries. They're part of the strategy. Protect your mental state like it's a job requirement.
Release Resistance: Breathe, Relax, and Embrace Experience
" Let go of the battle. Breathe deeply and let it be. Let your body relax and your heart soften. open to whtever you experience without fighting." ~ Jack Kornfield https://t.co/4UqZmgP2vZ
Women’s Bodies Encode Stress Beyond Thoughts, Affecting Health
Women metabolize stress differently than men. We do not just register it cognitively. We embody it. It shows up in the jaw that never fully releases, the hips that stay tight and guarded, the sleep that turns shallow or shows more...
Discover Your Inner Peace in Daily Live Sessions
No two people live in the same world. How peaceful is yours? Join me live on Zoom every Monday, Tuesday, and Wednesday, starting at 9 a.m. Pacific Time. Register: athomewithbyronkatie.com theworkofbyronkatie #byronkatie #innerwisdom #selfhelp #selfinquiry #healingjourney #selflovejourney #dailylesson #mindfulness #TheWork
Doctor Cuts GLP‑1 After Low BMI, Dosage Adjusted
Quick update on the GLP-1s: Doctor told me yesterday to get off it, BMI (19.2) too low. Was always on the lowest dose of Zepbound, so will cut that in half (0.5 x 2.5mg) and space out (7 -> 10 -> 14...
Success Isn’t Enough—Therapy Keeps Me Grounded
Decided I'm gonna go back to therapy. I'm actually the happiest I've been in a long time. I've finally built great friendships and a found family in New York, I just tackled the last remnants of some old financial trauma I...
Reconnecting Body Awareness Boosts Sleep and Healing
72% of people in trauma therapy can describe their emotions in detail. Only 28% can locate where those emotions live in their body. That gap has a name, "interoceptive dissociation." Here's how to rebuild it, and why your sleep, your emotions, and...
Booster Speed-Processing Training Cuts Dementia Risk 25%
This one type of cognitive training might delay dementia.🧠🧠 In the ACTIVE randomized controlled trial, older adults were assigned to memory, reasoning, or speed training — then they were followed for 20 years. Standard memory and reasoning training didn't reduce dementia risk....
Bedtime Fruits Boost Natural Sleep and Recovery
Eat these before bed and naturally fix your sleep 😴👇 🍌 Banana: Magnesium relaxes muscles for deeper sleep. 🥝 Kiwi: Boosts serotonin for faster sleep. 🍒 Cherries: Natural melatonin for better recovery. 🍉 Watermelon: Hydration wakes you up fresh. Simple habits with a big impact. Try...
Recovery Becomes Your Superpower as Performance Slows
Recovery is a superpower... A thread... 1/There's a moment most aging athletes eventually hit. You finish a routine workout, but the next day, something is off. You're not just tired. You're slower. Less inclined to train. Your body is responding differently to...
Stop Overthinking, Start Enjoying the Present Moment
When we are caught up in thoughts about life we tend to enjoy it less. We get caught up listening to the commentary. https://t.co/oO66gxPptN
Heal with the Three Ns: Notice, Name, Normalize
The "three Ns" of healing: 1. Notice. 2. Name (or Name to Tame). 3. Normalize.
Video Games Offer Structure, Healing Through Challenge
Can video games provide structure & education through challenge? Join me with David Sussillo (@SussilloDavid), neuroscientist and author of a new autobiography, as we discuss the interaction of childhood trauma and resilience. https://t.co/CQWGwHcJHg https://t.co/9ZlRUZpZXw
Evening Workouts Boost Lasting Blood Sugar Control
For people with Type 2 diabetes, exercise later in the day tends to result in substantial and lasting improvements to blood sugar control. https://t.co/xO87XFTdQ4
Feel First, Think Second, Let Performance Follow
In physical training most coaches lead with the performance results. I think about those last. My prescription follows: Feel first. Mind second. Performance third. Performance is almost always a byproduct of getting the first two right.
Trust Your Body: Reduce Mileage in Final Taper
I used Runna for my Walt Disney World Marathon training and I'm using it for London now too. But this time I'm adjusting the taper to reduce mileage even further from what it recommends, just based on how I feel....
Three Moves to Relieve Upper Back Pain
Posture | Upper Back Pain 3 exercises that can help improve your posture and reduce upper back tension. Too much sitting makes your thoracic spine stiff and your upper back underactive, which often leads to tension. These exercises improve mobility in your spine...
10 Neuroscience-Backed Tips for a Stronger Brain
This month marks 10 years of TPH so we are celebrating with an episode about the top 10 neuroscience-backed tips for a stronger brain https://t.co/JfCASsdyaN
Embrace Boring Habits for an Extraordinary Life
Who else loves living a “boring” life? Underrated life hack: Being boring in the right ways. Go to bed early. Wake up early. Eat simple foods. Save money. Exercise. Read old books. Avoid drama. These aren’t flashy, but the ordinary will...
Longevity Comes From Simple Daily Habits, Not Extremes
I hate to break it to you, but the world’s longest-living people aren’t doing anything extreme. They move daily, eat mostly whole foods, sleep consistently, and have strong social connections. Boring. Effective. Evidence-based.
Catastrophic Thoughts Follow a Script—Learn to Interrupt
I'm neurodivergent and have a PhD in healthcare research. Your brain doesn't catastrophize randomly. It follows a script. Here's what the script looks like (and how to interrupt it):
Hit 50g Protein by Noon to Boost Performance
If you haven’t hit at least 50g of protein in by 12:30 pm you’re already behind. Yes, you should be eating 20–40g of protein at each meal. Skipping or under-eating earlier in the day is a big reason why you’re struggling. You’re...
Modern Health Advances Make 60‑year‑olds Feel Younger
Look at photos of 60 year olds from 1985. Then look at 60 year olds today. It's not even close. Something fundamentally shifted -- and it's not just skincare or fashion. We know more about sleep, metabolic health, strength training, and inflammation...
Simple Daily Habits Are My Ultimate Looksmaxxing Stack
my real “looksmaxxing” stack: - sunlight - 225g protein + single ingredient foods - 6x per week lifting/running - in-person human interaction - sex - evening sauna - wild roman skincare - meaningful deep work - daily walks (no phone) - 7-8 hours of sleep that’s it.
Sleep: The Essential Step in 12-Point Wellness
PAVING THE PATH TO WELLNESS: ROCK SOLID STEPSS TO OPTIMAL HEALTH--The extra S is for Sleep. Check out the image below to learn all 12 steps. Would a workshop with this title interest you? Yes or No. Why or Why not? Thank...
How You Resolve Conflict Predicts Marital Health
"It’s not about the amount of conflict we have in our marriages but rather how we resolve the conflict that is predictive of the health and vitality of the relationship." ~ Dr. Andrea Gurney https://t.co/aj2i397l0j @FamStudies
Neuroscience-Backed Tips to Reduce Anxiety & Depression
What's the smallest possible thing you could do today to feel less anxious and depressed? To celebrate the 10th anniversary of the 10% Happier podcast, I invited Dr. Wendy Suzuki and Dr. Amishi Jha to share their top 10 neuroscience-backed tips...