Meditation Grounds You in the Present Moment
Grounded, rooted in the present, relaxed and receptive to what this moment has to offer. This is #meditation https://t.co/ZG86yXJIki
Start Strength Training in Your 30s to Preserve Muscle Quality
Muscle loss can begin as early as your 30s, with measurable declines in muscle mass and function occurring well before old age. The study also found that women may lose strength and fitness faster than muscle mass itself, highlighting the...
It’s Never Too Late to Learn, Love, and Explore
You are not too old to change your mind, learn something new, travel far, make new friends, surf with dolphins and fall in love again. https://t.co/GKvm4QKSXK
Nattokinase Lacks Evidence; Choose Omega‑3 or Berberine
Nattokinase isn’t high on my list for cardiovascular prevention. I don’t see convincing evidence that it should be a primary strategy for cardiovascular disease or stroke risk reduction. If the goal is cardiovascular prevention, there are options with much stronger support. Omega-3...
20 Minutes of Daily Stillness Boosts Longevity
As a longevity scientist, I’m giving you permission to do absolutely nothing for 20 minutes a day. No phone. No guided meditation. Just sit and let your mind wander. We’re more overstimulated than we realise, and it may be that...
Supplements Fail Without Solid Sleep, Diet, Exercise Foundations
Controversial opinion: the supplement industry is largely built on people’s reluctance to do the unglamorous basics. For most people, supplements have limited impact if sleep, diet, exercise, and lifestyle foundations aren’t nailed down. Sort the foundations first.
ADHD Linked to Gut Microbiome and Brain Inflammation
People with ADHD have a different gut microbiome than those without it. And the research keeps pointing to two things: 1. Gut dysbiosis → inflammation in the body → inflammation in the brain 2. Short-chain fatty acids (like butyrate) cross the blood-brain barrier...
Intensity Is Fine; Insufficient Recovery Is the Problem
Intensity remains highly trainable... But the dose matters. Intensity isn’t the enemy. Frequency without adequate recovery is. https://t.co/drZfgaCvpJ
Daily Journaling Clarifies Thoughts and Releases Negative Emotions
Journalling every day is a great way of figuring out what you think, and getting some of the negative emotions out of your system. Some prefer writing longhand, some typing, some dictation. Some say talking to AI is actually helpful because it...
Turn Any Corner Into a Home Yoga Studio
You don’t need a spare room to have a yoga studio at home. You need a corner and someone to tell you exactly what to buy. I’m that someone. Full setup guide on the blog. Link ⤵️ Do you have...
Stability Training Helps Hypermobile Individuals Stand Naturally
One can dream about standing “normally” without over thinking where every joint is as a hypermobile person It’s also something we can work on through stability & proprioceptive training + bracing/compression for extra support
ADHD Kids Need Daily Support, Not Punishment
I recently responded to a post here that has since been deleted and think it might benefit others. The post described a 14 year old being punished for not being able to complete his school work without support. The child...
Pregnancy Boosts Clot Risk—Move, Hydrate, Watch Symptoms
Your blood becomes more prone to clots during pregnancy. Fibrinogen increases substantially. Multiple coagulation factors rise. Your body starts doing this early in the first trimester itself. The reason is to prevent a hemorrhage. When the placenta detaches, you are...
Master Coworker Stress to Protect Sleep and Grow
Difficult coworkers follow you home in your mind and ruminating about them can disrupt your evening and your sleep. But if you can learn how to manage them you will be developing a necessary skillset that will serve you for...
Quit Alcohol Completely After One Shot, No Cravings
I was never been a heavy drinker, and always only wine, and since my first shot more than two years ago have not drunk a single drop. Cut the desire of it completely.
Open the Door to Joy and Happiness
Let joy in for a visit....open the door for it....💙 #JoyTRAIN #Health #Happiness #Mindset #Health https://t.co/Z6fDOK9otE
Stress Happens Even When Life Is Going Perfectly
A gentle reminder: stress doesn't only show up when things go wrong. It shows up during the new job, the move, the relationship, the chapter you actually wanted. Good change is still change, and your nervous system doesn't always know the...
L-Glutamine May Cut Sugar Cravings, Boost Gut Health
In addition to some evidence that it can improve gut health, supplementing with L glutamine may reduce sugar cravings. Need more data but anecdotally, it works. Specifics in this short 30 minute episode of Huberman Lab essentials.
Pause Daily to Realign Priorities and Stay Intentional
A lot can happen in a day without touching what truly matters. Reacting takes over, and priorities fade into the background. Creating a small space to pause helps bring things back into alignment. ★ https://t.co/XlucQRI0mJ #focus #simplicity #intentionalwork https://t.co/TkPjqrRJW6
Creators Deserve Two-Week Breaks Without Losing Reach
Feature idea for @mosseri: Employees can take a 2-week vacation and come back to work without any consequences. Content creators should have the same perk. Take 2-weeks off without experiencing a decrease in reach or views. Giving creators time off to...
Turn Mishaps Into Stepping Stones with a Growth Mindset
A growth mindset helps us to learn and grow from any mishaps. There will be mishaps on our journeys in life. It is our choice to decide to use them as stepping stones to a productive path forward or not. ...
Choose Meaningful Screen Time over Mindless Scrolling
I'm posting on social media to tell you to get off social media. I realize how that sounds. But research suggests that what you do on your screen matters. A video call with your best friend and a mindless scroll through...
Laugh at Work to Boost Your Mojo
Oftentimes at work, we take things too seriously & forget that we’re all still humans, with beating hearts within us. So try to laugh at work at least once today. Your heart will be smiling when u do that, and it’s...
Meditation Stops Stress From Controlling Your Day
Don’t let stress blow up your day. Meditation helps release the pressure that constantly builds up. I had the pleasure of interviewing Peter Russell, and he shared how meditation keeps stress from running your life. Comment TSP and I’ll send...
7 Easy Practices for Building
7 Simple Ways To Build Self-Trust: 1. Keep Tiny Promises. 2. Keep Appointments with Yourself. 3. Practice Saying "No”. 4. Listen to Your Intuition. 5. Set Small, Manageable Goals. 6. Document Successes. 7. Practice Self-Compassion.
Soft Skills Are Actually Deep Skills Driving Performance
What people call soft skills are actually deep skills. Clarity, presence, adaptability, and emotional fitness are not soft. They are the real ceiling on performance.
Stop Overplanning: Trust Feeling, Move When Ready
You don’t need a perfectly curated plan to get everything you want. That belief is actually what’s slowing you down. The most aligned, expansive things in my life came from letting go of the how and moving when it felt...
Map Your Life, Improve the Weakest Area Quickly
A simple 5-minute exercise can change the next 90 days of your life. Map your life across work, health, relationships, and joy, then focus on the lowest score. Not to judge it, but to improve it by one small step. Clarity beats intensity....
One Year Training Cuts HR 25 Beats, Boosts Efficiency
A very interesting question that we did a deep data dive on the #MADcrew forum about... https://t.co/GjhhFK2p7c Average improvement in E.F. across the entire group over 1 year was 0.21. At typical training paces (and, of course, assuming volume builds), this would be...
Teen Female Athletes Need Proper Fuel for Growth
🚨Parents of Teen Female Athletes If your daughter is between 14–18 years old, active in sports, and stands 5’4” to 5’10” but weighs only 105–125 lbs, she may be under-fueled for her body and performance needs…..especially during key years of growth...
Distance Can't Erase Psychological Harm or Misplaced Protection
Physical separation does not automatically undo psychological harm. That’s why some of us still protect people who don’t deserve it.
Maternal Polyphenols Boost Fetal Brain Development in Rodents
New review: The effect of the mother's consumption of polyphenols (resveratrol, curcumin, quercetin, naringin, ferulic acid, genistein) on fetal neurodevelopment in rodents & improvements in brain development 🧠🧠🧠 https://t.co/xN2GISamzy https://t.co/bVFiIjoZem
Relax Your Jaw, Instantly Lower Stress Levels
Simple life hack: Unclench your jaw. I recently noticed how often mine was clenched throughout the day. Started consciously relaxing it every time I caught it. The effect on my nervous system and overall stress levels was surprisingly profound.
Warm‑ups Activate Your Nervous System, Not Just Muscles
How and why I warm up : Most people think of a warm-up as something you do to “get loose.” That’s not really the point. The real goal is to wake up the systems that control movement, coordination, and energy delivery...
Learn Self‑Compassion, Stop Being Your Own Critic
Do you kick your own butt because you think it keeps you on your toes? Same. And it turns out we're both wrong. Doing a small event in NYC on May 17th at 92Y with my friend Allison Gilbert — talking about...
Quick Psychologist Trick Eases ADHD Anger From Pressure
A child psychologist trick: the fastest way to reduce ADHD anger caused by rushing and pressure
Tiny Daily Moves Boost Health More Than You Think
Non-exercise activity thermogenesis or NEAT matters when it comes to your health. Examples: - the extra two minute walk to do the door when you park further away - taking the stairs even just one flight - standing for a meeting versus sitting -...
Even Perfect Sleep Gets Sabotaged by Inevitable Travel
I work really hard on my sleep, and nine nights out of ten, I sleep really well. Why does the lousy night of sleep have to be before I have to drive four hours the next day to a weekend event...
No Evidence H1/H2 Blockers Ease Menopausal Brain Fog
What is the evidence behind H1 and H2 blockers for brain fog in menopause? Spoiler alert. None. https://open.substack.com/pub/vajenda/p/antihistamines-pepcid-and-menopause?r=fbh1f&utm_medium=ios
You’re Not Responsible for Another Adult’s Emotions
Maybe you need this reminder: It’s not your job to regulate the emotions of another adult. It’s theirs. Sincerely A Psychologist
Mute Phone Alerts with Android Digital Wellbeing
Phone endlessly wanting your attention, whether it's 2:00pm or 2:00am? You can mute the darn thing with "Digital Wellbeing" settings in Android. Here's how to set it up... https://t.co/IVvpbMl3N4 #sleep #android #health https://t.co/wpIGQHtUpG
Semaglutide Cuts Heavy Drinking and Cravings in AUD
GLP-1 Drug Semaglutide (Ozempic, Wegovy) Reduced Heavy Drinking & Craving in Adults with Alcohol Use Disorder https://t.co/FYRkjWYhJQ https://t.co/cGtEajk9lp
Therapists Discussing Religious Trauma Are Ethical, Not Religion
What people think is unethical: Therapists talking openly about religious trauma and helping people heal. What’s actually unethical: High Control Religion
AI Chatbot Boosts Mexican Women's Mental Health and Employment
Randomized trial of an AI therapy chatbot on Mexican women found “improved mental health by 0.3 SD over 6 months with no evidence of an increase of severe cases; improved sleep, healthful behaviors, daily functioning & labor market outcomes” Big results...
Track a Daily Number for 30 Days, Improve Anything
How to improve at literally anything: 1. Pick something 2. Define it with a number 3. Write that number down every day for 30 days Some ideas to try: • Reps • Steps • Calories • Pages read • Screen time • Words written • Hours of sleep •...
Engage All Senses, Discover Life’s Hidden Richness
When we pay attention to what's around us with all of our senses, it's amazing what we see, smell, feel, taste and hear....💗 #ThursdayMotivation #ThankfulThursday #Mindfulness #MindBody #HealthCoach #MindBody https://t.co/Vseeqaemnj
Boost Kids' Brain Development with One Egg Yolk Daily
Easy hack to get some extra nutrients into your kids: Blend a raw egg yolk into their milk. I use egg yolk with honey and they cannot even taste it. Egg yolks are one of the most nutrient dense foods...
Longevity Depends on Movement, Whole Foods, Purpose, Connection
The research on longevity is surprisingly consistent. The longest-lived people on earth share 4 things: They move naturally throughout the day, eat mostly whole food, have strong social ties, and experience a sense of purpose. Not supplements. Not biohacking. Not optimized sleep scores. Purpose...
Unified Redox Strategy Prevents Multiple Diseases Simultaneously
The Simultaneous Prevention of Multiple Diseases: A "One Ring to Rule Them All" Framework for Redox-Driven Health and Longevity https://t.co/TaDq4wbrH7 https://t.co/P8QYDgcmiH
Ozempic Cuts Drinking in Obese AUD Patients
First randomized trial to show Ozempic reduces alcohol consumption in people seeking treatment for alcohol use disorder. Placebo-controlled, double-blind. Participants with BMI >30 kg/m2. https://t.co/M9Pk2gzKHD @TheLancet https://t.co/OT660QIn6N