Track Multiple Pain Metrics for Real Rehab Progress
When rehabbing a running injury, don’t just track pain as a yes/no result to measure progress. We need to track things like: - Pre-run pain - How long could you run before pain? - Pain intensity during the run - Pain duration after the run - Pain the next day Pain doesn’t magically disappear and then all runs feel fine. We see incremental progress in all the above categories before you reach completely pain free runs.
Octogenarians Redefine Aging by Building Muscle
The New Octogenarians 80 year old Rafael Vera decided he'd rather build his body than just waste away playing bingo in a retirement home. He has more muscle than most men at any age. He is part of a new generation of octogenarians reinventing...
Quarter Anti-Goals: Early Mornings, Short Meetings, Positive People
Anti-Goals for this quarter • No meetings before noon • No meetings longer than 30 mins • No more accepting negative people around me
Alcohol Hurts Sleep and Recovery—Join Sports Webinar
Alcohol can disrupt sleep quality and recovery. Join the webinar for practical guidance in sport. Sign up: https://t.co/0PJC4DLDwV https://t.co/ywH4dO2VI4
Regulate Your Day, Productivity Follows Naturally
The calm creator daily stack: No phone first thing. Outdoor light before caffeine. One walk without audio. One focused work block before consuming. Meals away from screens. Dim light at night. One moment of conscious non resistance before bed. This is not a productivity routine. It is a regulation...
Muscle Gains and Fat Loss Possible Simultaneously
Body recomposition - you CAN build muscle and lose fat simultaneously 💪 This new study recruited 30 resistance-trained individuals to a 10-week study (4x gym sessions per week) 🏋️ Participants were randomised into one of three groups… 1️⃣ Isocaloric (energy balance) 2️⃣ Deficit (250...
Students Must Practice Moral Courage Now
Medical students know when something is wrong in clinical training. They're not lacking moral courage. They're experiencing moral isolation. Called "student one" instead of by name. Removed from roles because of their skin color. Managing food insecurity between rotations. And...
Replace Bad Habits With Positive Alternatives for Success
Relatedly I don't think you can quit a bad habit without replacing it with a good one Like if you don't wanna eat candy, eat so much healthy food that you won't be hungry for candy ever Or if you quit smoking...
Low‑friction Health Support Helps Those Who Need It Most
The people who most need health advice are often the least able to use it. Because good advice still fails if it requires: - too much energy - too many decisions - too much executive function That is why low-friction health support matters so much.
Returning to Fuego's Health Day to Teach Breathwork
I'm back at Fuego's Soul x Science - Health & Wellbeing Day next month talking about breathing & breathwork (shock). https://t.co/Ygjhrg1tl6
Get Essential Nutrients From Whole Foods, Not Pills
EAT THIS INSTEAD OF SUPPLEMENTS: 1. Magnesium: Dark chocolate, spinach, pumpkin seeds and almonds. 2. Zinc: Chickpeas, cashews, hemp seeds and lentils. 3. Iron: Spinach, lentils, quinoa, dried apricots and tofu. 4. Vitamin C: Bell peppers, kiwi, strawberries, broccoli and oranges. 5. Omega 3: Walnuts,...
Channel ADHD Impulsivity Into Smarter Decision‑Making
A child psychologist trick: how to turn ADHD kids impulsiveness into better decision-making - step by step
Alzheimer's May Be Multifactorial End‑Stage, Not Single Cause
Absolutely astounding that two of the most interesting candidates for lowering Alzheimer’s risk in the last decade came accidentally: GLP-1 drugs and the shingles vaccine. Really suggests Alzheimer’s has no true “cause”, but is the end stage of a long, complex...
One Drink Harms Health: Quit Alcohol Now
Friends, stop drinking alcohol. Not cut back. Eliminate. > alcohol increases cortisol > disrupts REM sleep > accelerates epigenetic aging > shrinks hippocampal volume > elevates resting heart rate > raises inflammatory markers > impairs glucose metabolism for 16 hrs One drink does that.
Vaccinate Anytime: RSV and Measles Protection Still Available
It’s not too late to make sure you are protected against RSV. It's never too late to make sure you are protected against measles. https://t.co/BVayTHRMJz
When Faith and Psychology Declare Rest Sacred
When the minister is also a psychologist, the message reminds you of the sacredness of rest. #rest #psychology #miracle
Hiccups' Evolutionary Roots Offer Heartbreak Recovery Tips
How to get over someone – help for heartbreak from the evolutionary history of hiccups https://t.co/ycs0nxIc74
Ask What Relieves, Not What Inspires, When Burned Out
Burned-out doctors keep chasing "what's my passion?" Wrong question. Chelsea Turgeon says ask "what feels like relief?" Get to baseline first. The vision comes after you can breathe again. What gave you relief? #burnout #medtwitter https://t.co/Zlp0oqd7BR
Simple Habits Solve Modern Life's Biggest Challenges
You can solve almost every modern-day problem with writing, exercise, clean eating, sunshine, good friendships, and meditation.
Set Boundaries: Block Toxic Readers and Authors Immediately
Readers- if an author is an asshole to you- block them. Authors- If a reader is an asshole to you or tags you in a negative post they made about you or your books- block them. It truly is that...
Humor Is the Underrated Survival Tool in Chaos
Underappreciated life hack is keeping a sense of humor even as things crumble around you.
Cross‑correlating 1.9M Health Data Points Reveals Hidden Cause‑effects
My home brew health app. 1.9M personal health data points. The most valuable thing has been finding cross correlations in all the data between cause and effect. Exercise. Sleep. Diet. Prescriptions. Work. Stress. Flying. Activity. Supplements. Surgeries. Meetings. Workouts. Chelations....
Sleep Earlier to Feel Less Tired in the Morning
If you’re very tired in the morning, try going to bed earlier. This seems to help a lot of people.
Rory McIlroy’s Diet: High Protein
If you want to fuel like Rory McIlroy, it’s actually pretty consistent with my recommendations as a registered dietitian and certified sports nutritionist. He prioritizes protein first (around 170–180g daily) to support muscle, recovery, and stable energy. Then he adds in...
Pelvic Floor Contractions Boost Vagal Tone During Resonance Breathing
Squeeze the beat: Enhancing cardiac vagal activity during resonance breathing via coherent pelvic floor recruitment
Sleep Deprivation Boosts Injury Risk and Hinders PRs
Your injury risk skyrockets with poor sleep. The actual numbers are wild. Studies show that with a lack of sleep, you move differently. Your reaction time is slower, mechanics are less economical, and the risk of injury increases. Your next PR depends...
Combine Low‑GI Foods with Protein for Steady Blood Sugar
Knowing the glycemic index of foods can be helpful. Cleveland Clinic shares this image. Working toward a steady state of glucose without big spikes throughout the day is a good goal. To achieve this, it is best to focus on...
Introverts Thriving in an Extrovert‑dominated World
On the personal front... How introverts can flourish in an extrovert's world https://t.co/l9hCZBjbTm via @axios
Notice Breath Temperature, Find Quiet Amid Thoughts
One Minute Breath Watching #Meditation Feel the cool air at the nostrils on the in-breath and slightly warmer air on the out-breath. No need to change the breath; just feel the sensation at the nose tip. Thoughts will come, but a...
Heart Metrics Reveal Youthful Physiology and Peak Fitness
Left chart: my resting heart rate = 46 on Apr 12 60, top 5% A.I. says - High parasympathetic activity Efficient cardiac output Exceptionally strong pairing Your physiology seems “younger” than your chronological age
Get Real Sleep Advice From a Certified Doctor
I'm not saying Trump stole my photo idea… but the timing is suspicious. He says it's a doctor. I AM a doctor. And my patient actually has a CPAP on. If you want real sleep help from a real sleep doctor instead...
Running Lowers Knee and Hip Arthritis Risk
Runners have less risk for developing knee and hip arthritis compared to non runners, so no, running isn’t bad for your knees (or hips)
Burnout Isn't a Badge of Honor—Prioritize Rest
This is just a reminder that burnout doesn’t have to be a badge of honor.
Optimize Fertility: Hormone Health, Testing, and Lifestyle Choices
The new Huberman Lab episode is out: How Women Can Improve Their Fertility & Hormone Health | Dr. Natalie Crawford (@ncrawfordmd) 0:00 Natalie Crawford 2:26 Fertility as a Health Marker, Infertility 5:34 Perimenopause, Menopause, Hormone Replacement Theory 11:01 Sponsors: David & BetterHelp 13:35 Hormone Therapy,...
Skip Meals Around Sleep to Improve Metabolism
If you are struggling with the symptoms of metabolic issues, such as blood glucose fluctuations, high body fat percentage/inability to lose weight, low heart rate variability, high heart rate, etc., then it’s pretty likely you would benefit from not eating...
Reclaim Energy: Sleep, Eat, Move, Connect, Breathe
Want more energy and motivation? Sleep better. Eat better. Move more. Connect with people you love. Breathe deeply. Fuel your body right. THAT is how you reclaim your life 🙌
Stop Overapologizing: Let Go to Move Forward
Whenever people mess up, they tend to overapologize. Guilt and shame motivate people to do whatever they can to alleviate pain and stress, and the idea is that constant apologies will somehow make them feel better. But here’s the thing. You can...
Extend Therapy's Impact: Nudge Support Between Sessions
The breakthrough in a therapy session almost always comes in the last five minutes. You get something, and then the session is over. You go back to your life still carrying the same thoughts you walked in with, and your next...
Health Thrives Through Social Co‑Regulation, Not Solo Optimization
Co-regulation is the most effective biohack. Your body feels safest when you are surrounded by people you love. Stop trying to optimize in a vacuum. Health is a social sport. DNA doesn't lie. We need each other.
Live 3-Day Water Fast Kickoff with Josh Duhamel
Josh Duhamel and I are about to start our live call to our community of >5000 who registered for our quarterly 3 day water fast for health at 11 a PT. Join our community here: https://fastforhealth.co/ Or just watch the live feed...
Acknowledge Past Harm to Minimize Future Therapy Mistakes
50 years from now, we will look back at the therapy we are doing now and feel embarrassed. That doesn't mean the therapy is fundamentally bad. This is just how progress works. That means that you can do absolutely everything in...
Calorie Cutting Lowers Epigenetic Age and Inflammaging Protein C3a
Caloric restriction (CR) slows aging in rodents. People who cut calories by 14% over 2 years had lower epigenetic ages of some tissues & inflammatory protein C3a, regardless of BMI. In mice, lowering C3a levels reduced inflammaging, especially in fat....
Your Body Reacts to Trauma Before You Notice
Your body processes trauma faster than your prefrontal cortex can narrate it. The amygdala fires in 12 milliseconds. Conscious awareness takes 500. By the time you "know" something happened, your body has already stored the motor pattern. Here's how to speak the...
See Activities as Privileges, Not Obligations
You don't HAVE to run, you GET to. You don't have to write, you get to. Simple shifts in mindsets can make a big difference in the activity itself.
Biggest Gains Come From Training Below Your Limits
When you look at Fostervold’s training week after the restructure, you can see he spent the majority of time barely pushing himself, almost cruising along. It’s astounding, isn’t it? Fostervold got his biggest gains working way below his potential. And...
People Pleasers Lose Themselves When Guilt Dominates
When guilt and fear are always turned up high, people pleasers end up prioritizing everyone else and slowly disappearing from their own life. #selfawareness #boundaries #worklife #therapy #psychology https://t.co/wFirWIPpjU
Boundaries Are Doors, Not Walls, in Relationships
Boundaries were never meant to replace the hard work of being in relationship with people. They're doors with locks, not walls. There's a difference between protecting yourself and just... opting out whenever things get uncomfortable.
Tackle Systemic Burnout with Self‑Care and Open Dialogue
Burnout involves the system, the administration, leaders, rules, regulations, and process. Working at the system level is key. While working on changing the system, which we often have little control over, we can work to protect our own peace of...
Fertility Thrives when You Slow Down, Not Hustle
One of the hardest conversations we have at Ferta is asking someone to slow down. Most women who come to us are in a rush. They want a protocol, a supplement stack, and a timeline. They want to fix their fertility...
Entrepreneur Moms Can Thrive Without 24/7 Burnout
If you’re a mom tired of the “if you work for yourself you work 24/7” narrative & the “you can only work in stolen moments” narrative, there are better ways to avoid burnout & find your balance. That’s why I’m...