Sustainable Fat Loss: Basics Over Fads
How to lose body fat?🔥 ✅Eat in a kcal deficit. ✅ Prioritize protein + produce. ✅ Walk 10-15K steps daily ✅ Prioritize 7-9 hours of sleep. ✅ Cook and eat meals at home & avoid fast food and eating out ✅ Lift weights 3-5x/week minimum ✅ Avoid soda, alcohol, energy drinks and drink H20 ✅ Manage stress, stay consistent and follow Jesus not fad diets
Consistent Training Outweighs Intensity for Lasting Fitness
Age-related muscle loss (sarcopenia), reduced circulation, and reduced tissue repair capacity all contribute to slower recovery. Unless training… muscle mass continues to decline with age, and deconditioning following injuries or illness can happen quickly. This creates a cruel paradox: It takes...
Healing Reminders: Love and Growth for Your Journey
Some needed reminders…. Which did you need to hear? Sending love Dr M #healingjourney #healingreminders #therapytips #relationships #emotionalgrowth
Quality Relationships Are the Foundation of Lasting Happiness
Loving others and cultivating high quality connections is key for sustained happiness and joy. 🙏🌺😊 #ThursdayThoughts #ThursdayMotivation #Love #mindset #Relationships #Friendships https://t.co/RPnshdHuQh
Post‑Marathon Recovery: Healing Body and Runner’s High
I’m still in a London Marathon recovery phase. It’s not just for legs, but also coming down from the ultimate runner’s high.
Low RHR & High HRV Signal Longevity
There's a proverb that you only have a certain number of heartbeats in your life Low resting heart rate (RHR) and high heart rate variability (HRV) are good signs of good heart health and fitness Low RHR and high HRV are...
Lack of Sleep Amplifies Emotional Reactivity by 60%
Sleep deprivation makes the emotional brain 60% more reactive. The part that regulates that reactivity (prefrontal cortex) goes offline first when you're sleep deprived. You're not more anxious, more irritable, or more overwhelmed because of what's happening in your life. Sometimes you're just...
31 Days of Discipline Transforms Dads' Energy and Focus
May Dad Challenge starts May 4. This is for the dad who’s tired of saying “I’ll start soon.” No extremes. No gimmicks. Just discipline. ✅️ Up before 6am ✅️ Train 3–5x/week ✅️ 1 gallon of water daily ✅️ No fast food....
ADHD Isn't Caused by Low Dopamine, Says Science
The Truth About ADHD and Dopamine KEY POINTS The social media trend describing ADHD as "low dopamine" is not based in science. Dopamine-seeking isn't an explanation for ADHD symptoms. "Dopamine detox" isn't a real way to treat ADHD, and withholding things that bring...
Emotional Fitness Bridges Feelings and Actions
Emotional Fitness is the missing link between how you feel and what you do next.
Neurodivergent Kids Need a Brain‑Based Bedtime System
Your child isn't fighting sleep. Their nervous system just doesn't know how to stop. This is the 5-step bedtime system built for how their brain actually works. Comment SAFE SLEEP and I'll send you my full neurodivergent kids' sleep mini course right...
Evening Embodied Meditation Releases Stress and Perfectionism
An evening embodied meditation to help release stress, perfectionism, and workaholic tendencies. #healing #mindfulness #embodiedhealing 🎥 Dr. Jaiya John
True Power Comes From Sleep, Not Flashy Watches
The most powerful people in the room aren't wearing the loudest watch. They're sleeping eight hours.
Golf Is My Reset; Find Your Own Escape
A lot on the plate. One thing that keeps me sane. Good morning from Orchard. Out here, no titles, no meetings, no noise. Just me and the next shot. Everyone needs that one thing. For some it’s the gym, running, hyrox, pickleball. For...
Exercise Proven to Reduce Biological (Epigenetic) Age
What is the most established intervention linked to lower biological (epigenetic) age? Exercise A new systematic review @LancetLongevity of 44 studies, >145,000 participants https://t.co/agmAazwDxs
Boost Your Spring Performance with Nutrition, Sleep, Recovery
Athletes what’s stopping you from dialing in your nutrition, sleep, and recovery this spring? 🔥 https://t.co/fVNL0IwRH4
Start Your Day Phone‑Free for Clearer Focus
Money advice I wish someone gave me sooner: Don’t touch your phone for the first 60 minutes of the day Too many people lurch for their dopamine casino within the first few minutes of waking up. This immediately puts them into a reactive...
Preserve Muscle and Strength While Cutting Calories
Can You Build Muscle While Losing Fat? How to Keep Strength and Lean Mass When In a Caloric Deficit https://t.co/XuusPPYBgC
Art and Recovery Cards Unite Colorado for Healing
Honored to join the Behavioral Health Administration’s 150/250 celebration at the Denver Public Library. Art connects and heals—proud to see the Recovery Cards Project support Coloradans on their path to recovery. A healthy Colorado means access to care for all.
Use Simple Breathing to Activate Rest‑and‑Digest
Here's a breathing exercise for you to try. This breathing exercise can help put you into the parasympathetic drive of rest and digest. It can help you relax. Holidays can be stressful. Remember you always have your breath to...
Vaccines May Reduce Alzheimer Risk and Slow Aging
I'm getting two vaccines next week: Tdap and shingles. The Tdap because Kate's family has a newborn and we're visiting. Shingles for the potential longevity benefits. Data we're looking at: 1. Lower Alzheimer risk with vaccination in 1.6 million people,...
Consistent Coaching Helps 55‑Year‑Old Lose 60 Lbs
Comment or DM me “COACH” and let’s chat to see if I can help. �At 55 years old, Mary felt hopeless. She had tried everything and nothing was working. She took a leap of faith and gave me a shot.� 10...
Licensure, Ethics, Not Coaching: Protect Black Mental Health
In this video, I break down a clip from the @thejoebuddenpod featuring @_drbryant and explain why her messaging about licensure, ethics, and mental health care is harmful, especially to the Black community she claims to serve. A doctorate tells you...
Your Gut Controls Mood: 90% Serotonin Originates There
Your gut produces 90% of your body's serotonin. Not your brain. Your gut. Which means chronic bloating, IBS, and digestive distress aren't just physical inconveniences. They're happening in the same system that regulates your mood, your anxiety, and your emotional resilience. Treating the gut...
Exercise Boosts Psychedelic Therapy’s Antidepressant Effects
The combination of exercise and psychedelics for the treatment of major depressive disorder "Through the lens of psychological and behaviour change, psychedelics appear to facilitate the adoption or maintenance of physical activity habits, increase psychological flexibility, and since exercise is associated...
Win‑at‑all‑costs Culture Harms Athletes, Read Cain’s Warning
Mary Cain's new book "This is Not About Running," should be required reading for high school and college coaches and athletes. It's what happens when we allow the win at all costs mindset to take over, with no checks in place,...
Hospitals Must Serve Real Food or Lose Funding
This is one of the biggest MAHA wins to date and it deserves a moment of attention, because hospitals are finally being told to align their patient meals with actual dietary guidelines or risk losing Medicare and Medicaid funding. That...
Consistency Is the Key to Winning Everything Else
Winning at consistency is showing up, getting started, playing the game in front of you, giving what you’ve got to give, coming back tomorrow, and doing this over and over again. And when you win at consistency you give yourself...
Global Psychedelic Survey Shows Health Gains and Transformations
Field Notes From Inner Space: Global Psychedelic Survey Participants Report Health Benefits, Personal Growth, and Life Transformations https://t.co/EuRatxBQf1
Dog Ownership Boosts Activity, Reduces Stress, Adds Purpose
Owning a #dog can encourage you to be more physically active, help you get outside+enjoy nature, improve your social life, reduce #stress, add meaning+purpose in your life and more. Here's a #Harvard Medical School Special Health Report for which I...
We Covered Psychedelics for Brain Injury Back in 2021
psychedelics for brain injury trending now, you say? yes, we wrote about it in 2021. full article below. https://t.co/RcXtd2XIe0
Better Life Over Bigger Paycheck: Choose Environment
Most people don’t need more money. They need a better environment. A calmer place. More time. Less stress. More presence with family. That’s why some people move abroad. Not to run away. To live better.
Naming Our Burdens Sparks the Healing Journey
From hospice rooms to libraries, I’ve seen how much we carry and how often we carry it alone. Healing starts when we name it 💜💛 This was from my author talk at @sankofadc San Diego you’re up next 5/5 sdpubliclibrary
Audit Your Habits: Keep, Cut, and Grow
Frippercize Consider your habits. Ask yourself: - Which of my current habits help me? - Which habits don’t help me? - What new habits do I want to acquire? - Which habits will I get rid of? #frippvt #virtualcoaching #keytosuccess
Higher Omega‑3 Levels Cut Alzheimer’s Risk by Half
Higher omega-3 status is associated with dramatically lower Alzheimer’s risk. People with a high omega-3 index (~10%) have about a 50% lower risk of Alzheimer’s disease compared with those at the low end (~4%). Other studies have reported a dose-dependent relationship -...
Shape Success: Design Your Environment for Growth
If you want to make progress, spend more time optimizing your environment. Make it harder to do the things you want to stop doing, and make it easier to do things you want start doing. Personal growth 101
Dropping 9 Pm Coffee Boosts Deep Sleep Dramatically
devastated to report that stopping my 9pm cappuccino habit has skyrocketed my deep sleep levels
Understanding Stability and Balance: Key Insights Explained
The terms “stability” and “balance” are thrown around a lot, but they’re often covered in very vague terms – and with hastily thrown together exercise progressions. Today, I cover some things you need to appreciate to be more informed in...
Trust Your Body: Pregnancy Weight Isn't Failure
Today, an OB told me I’ve gained too much weight during this pregnancy. And as a dietitian with a healthy relationship with food and body who specializes in working with eating disorders, I was able to say “okay” and know...
Empowering Teens with Lifelong Healthy Habits
Helping our youth to adopt and sustain healthy patterns of eating, exercising, sleeping, de-stressing, and socially connecting is key for their futures and ours. The teens today will be the leaders of tomorrow. https://t.co/PcsvI5d8dn #lifestylemedicine #Teens #highschool #MedTwitter #healtheducation #medicaleducation...
Your Mood Reflects 72 Hours of Intentional Choices
Your mood didn’t just happen. It’s the result of the last 72 hours. Your sleep, your food, your movement, your sunlight, the people you let in. Every single one of those is a choice. I’m not talking about being perfect. I’m talking about...
Switching to Heavy Lifts: Spring/Summer Gains Begin
The slow building + maintaining has been great but it’s time to get back to the bigger lifts. Operation Spring/Summer has officially commenced and when I tell you I’m walking funny because of Monday’s leg press, hip thrusts and deadlifts😭🤣🫠
Embrace Failure: Badness Precedes Mastery and Long‑Term Success
Most people quit because they forget that you have to be bad at something before you can be good at it. It's so obvious. You suck. Of course you're not going to win in 2 weeks. But if you can...
Create Friction to Disconnect When Home Office Is Visible
If your workspace is always visible within your home, your mind never fully leaves work. You therefore have to create friction to disconnect. Here’s how: #workfromhome #boundaries #selfcare #psychology #therapy https://t.co/KWvmkfRixV
Add Self‑Censorship Tip to Boost Emotional Intelligence
Fantastic post. Love the "7 Things You Can Do To Improve Your Emotional Intelligence," particularly #4, #6, and #7. I would add a 6B: learn when to mentally tell yourself, "You can think that but you can't say that." https://t.co/Wmu88gr50N
Acknowledged Mentors, Not Metrics, Drive Scientific Impact
The best predictor of scientific impact isn't gender, seniority, methodology, or geography, it is the informal network of colleagues and mentors who provide guidance and feedback. We are often ignore the most important source of success. Informal support networks are the...
Flavorful Low‑Calorie Meals Start with Simple Seasonings
Regular friendly reminder that herbs, seasonings, and hot sauce have close to no calories. Different ways of cooking food, yield different flavors. Better ingredients = better nutrition and tastier food. It doesn’t have to be bland af. ‘Suffering’ through gross food...
Simplify Wellness: Make Healthy Choices Effortless
How do you make the healthy choice the easy choice? 🤔 💚 #health #healthy #lifestylemedicine #pavingwellness #WellnessJourney https://t.co/uzckHndgJr
Gratitude Shines Brightest in Moments of Loss
"Having gratitude matters most when you feel you’ve lost something, not when everything is going your way." When You Feel Lost, Gratitude Helps You Find Your Way https://t.co/EtZN1aGDEh https://t.co/yvaylqyjGU
Sleep: The Next Frontier in Health Innovation
We often think of medical interventions as being only about new breakthrough drugs or diagnostics, but our daily behaviors also have a profound impact on health outcomes. And it’s great to see that being increasingly recognized in the healthcare system....