Balance Stretch, Stress, and Fear for Career Growth
“Stress and Fear: 2 adversaries that can impede ur #careersuccess. Stretch urself so you can grow, but don’t overstretch & create stress. And feel the fear b/c fear is natural, but don’t act from fear so you don’t stunt ur #careergrowth.” https://t.co/55fx8e0TYb #careeradvice https://t.co/mNUNQnAjiF
Westward Travel Eases Jet Lag; Use Proven Strategies
This blog explains what causes jet lag, why westward travel is usually easier, and which strategies have the strongest evidence to deal with it. Read the blog: https://t.co/uoU3dFOw6y https://t.co/Zdzu0aT8CC
Embrace Simple Routines for a Fulfilling Life
Be boring. Wake up early, go for a walk, get sunlight, brew some coffee, read books, spend time with friends and family.
Simple Space Tweaks Boost Calm and Lower Stress
A Monday morning question for you: Design for relaxation. What is one change you can make to your environment that promotes mental peace and reduces stress?
Consistency Over Perfection: 80% Is Enough
As a health scientist, I’m giving you permission to stop optimising. “Good enough” is where most of the benefits come from. Get your sleep, diet, and movement routines right 80% of the time. That foundation alone puts you ahead of most people. Consistency beats...
Abandonment to Innovation: Others Shape Our Resilience
Why do other people matter so much for our trajectories? Join Inner Cosmos with guest David Sussillo (@SussilloDavid), who was abandoned by his parents at 8 but grew up to become a neuroscientist & technologist. We explore the interface between...
Simple Daily Habits Yield Big Long-Term Health Gains
Simple habits, big return for long-term health: → Morning sunlight (10 mins) → 10-minute walks after meals → Lift twice a week → Consistent sleep timing → 7,000 steps daily Accessible. Evidence-based. Effective.
Introducing The Pause Button Project: Inspiring Mental Health Awareness
I am working on a new project called The Pause Button Project, which I hope will inspire and inform people about their mental health. (more info at https://t.co/EZydTDE3bA) .../2
30‑Minute Sauna Spike Boosts Immune Cells
Sauna bathing mobilizes circulating immune cells. A single 30-minute session at ~165°F (enough to elevate body temperature to 101°F) increased levels of several immune cells including lymphocytes and neutrophils for up to 30 minutes. This occurred in non-users and people who used...
Boost Athletic Recovery: Nutrition-Optimized Sleep Workshop
LAST CHANCE to register https://t.co/6Nswtdw8XP Can you improve sleep with nutrition? Learn how to optimise sleep for better recovery, adaptation and performance in sport. https://t.co/OaGTE28Goh
Better Habits, Better Life, Better Content Creation
Everything else in my life got better when I: Stopped drinking Started eating better Started sleeping better Found an incredible partner ... and learned how to create (NOT consume) great social content.
Spring Boosts Outdoor Cycling for Health Benefits
The springtime brings people outside. ☀️There are more people exercising. Cycling is a great outdoor activity with so many health benefits. 🚴♀️ #exerciseismedicine #health #bicycle #cycling https://t.co/xqd0zZiX8m
Don't Abandon Long-Term Potential because of Short-Term Stress
Never quit something with great long-term potential just because you can't deal with the stress of the moment.
Train in Doubt, Emerge Stronger on Game Day
One of my favorite tools I learned from athletes I coached: Let your mind go to a dark place in practice, then see if you can get out of it. Instead of avoiding the doubts and insecurities, practice going there in a...
Talking Enhances Attention, Memory, Mood and Brain Health
Brand new TPH episode with Dr. Maryellen Macdonald about how talking sharpens attention, boosts memory, regulates emotions, and even protects against cognitive decline. https://t.co/f39rfYufQO
7 Running Don’ts for Consistent Progress
7 Running DON’Ts to Keep You on Track: 1. Don’t try anything new on race week—stick to your routine. 2. Don’t run too hard, too often; balance is key. 3. Don’t be afraid to walk; it’s part of the journey. 4. Don’t neglect your...
Ask, Listen, and Build Deeper, Meaningful Connections
Asking questions and listening attentively to the response with the intent to learn more about the person is the key to cultivating high-quality connections. Working to better understand the other person by asking questions about what's important to them,...
Turning Stress Into Recovery With One Unexpected Purchase
March got away from me. I let the habits slip, the stress stack, and the nervous system pay the price. April has been different. I wrote about what I'm doing to come back to myself — including the most annoying purchase...
Keep Moving: Rest Worsens Knee Osteoarthritis
Knee Osteoarthritis... Thread #2 ! Your knee hurts. Your instinct is to rest it. Please don't. That instinct is very often wrong — and following it makes osteoarthritis worse, not better. Movement is one of the best evidence-based primary treatments for...
Simple Health Upgrades Offer Massive Returns
Health stuff I spend money on that’s 100% worth it: - High-quality mattress - Blackout shades - Sauna - Quarterly blood panels - Wild Roman skincare - Food sensitivity test - Non-toxic cookwear - White noise machine - Bright desk lamp Simple investments with asymmetric returns.
Your First Anxiety Spot Reveals Where Relief Begins
When you feel anxious, where do you feel it first in your body? Chest. Throat. Jaw. Stomach. Shoulders. I am asking because most people know the answer instantly. They have just never been asked. And the place where you feel it first is often where the release begins.
Teen Clinginess Often Signals Underlying Anxiety, Not Rebellion
Your teen's clinginess might be anxiety. They might be feeling... Insecure Unsure Self-conscious Judged They might need your proximity to feel safe.
Social Connections Shape Immune Health Under Stress
Stress and the social self – the fascinating science of how relationships affect our immune system https://t.co/WD4JqfGF3U
Self‑Talk Boosts Focus, Memory, Mood, and Brain Health
Do you talk to yourself and feel a little embarrassed about it? For the full 10percenthappier podcast episode with Maryellen MacDonald — cognitive scientist, professor emerita of psychology and language sciences at UW-Madison, and author of More Than Words — head...
Creatine Plus Resistance Training Boosts Healthy Aging
Is there a role for creatine in healthy ageing? This blog reviews the evidence on creatine supplementation, especially when combined with resistance training, as a strategy to promote healthy ageing. Click here: https://t.co/3sLdyAxgJL https://t.co/ZbTLlZxubR
Regular Sleep Reduces Risk of Major Cardiac Events
Consistent sleep patterns may be essential for cardiovascular health 🫀💤 This new study investigated sleep habits and cardiovascular events in over 3,000 individuals 🔍 Participants were followed for ~10 years or until experienced a MACE (acute myocardial infarction, unstable angina, stroke, heart...
Choose the Best Free, Private AI Therapy Bots
Exploring the world of AI bots for conversation and therapy? Discover how to choose the best free and private options available in the market. https://t.co/sd7b5RKtY4
Vitamin D Overdose Cases Surge, Kids at Risk
Taking Too Much Vitamin D Can Backfire, Scientists Warn “From 2000 to 2014, there were more than 25,000 cases of vitamin D toxicity reported in the US. From 2005 to 2011, these cases increased by 1600 percent, and many involved children...
Rory McIlroy’s Simple Squat‑Push‑Pull Routine Fuels Longevity
Back to back masters winner 🏆 Beauty of Rory’s physical training approach is its simplicity and focus at this point on longevity. Rory @McIlroyRory Keeps it simple. Squat, Push, Pull. https://t.co/xfvEghaKpz
Yoga Restores Calm and Self for Busy Moms
I didn’t start yoga for fitness.I started because my mind felt heavy… my body felt tired… and I needed something for me. After becoming a mom, everything was about the baby. Somewhere… I lost my routine. Yoga slowly brought me back. Not in one day. Not perfectly. But little...
Concise Guides for Neurodivergent Minds—Now at Discount
I’m making the paid tier of my newsletter more useful for ND brains. There’s no single ND profile that applies to everyone. But there are common patterns around overload, friction & cognitive load. So the paid tier is now: smaller, clearer, more practical...
Pets May Shield Against Cognitive Decline, Review Finds
The protective role of companion animal ownership in cognitive aging: current status of the literature https://t.co/TKXjlA0FTR https://t.co/kmWE6BHeQm
Finding Quiet Healing After Loss at Lake Monroe
Kinda made myself get out and do something because I was kind of parenting myself and knew I needed it. Still barely w/i the 1st 2 months of my dad dying and being busy all the time with him/family. Sad....
Creatine Boosts Testosterone, Libido, Muscle & Brain Health
Turns out creatine supports more than just muscle growth, it also supports testosterone production and libido. I recommend creatine from Qualia. It is doctor-formulated, helps promote strength, build lean muscle, and promotes cognitive function and healthy aging. https://t.co/N8PlVCPQBk
Choosing No-Contact Builds Courage and Self‑Trust
Cutting someone off and going no-contact is so incredibly brave, and I’m proud of you for making that really difficult decision. I know not everyone will understand why you had to do it, but you gained a ton of self-trust...
Take 30 Seconds to Breathe with a Fox
30 seconds to breathe as you join a little fox on a journey… (this one is still a work in progress, but I figured I would just go ahead and share it anyway 😌🙏🏽🩵…the fox is a cameo from an...
Skin-to-Skin Contact Boosts Newborn Breastfeeding Success
Skin-to-skin after birth is one of the simplest, most powerful ways to support a newborn. The evidence shows it can help with: • Better breastfeeding success.
Books Boost Brain, TikTok Dulls Cognitive Skills
An internal TikTok research group found that consuming short-form content decreases your: -analytical skills -memory formation -conversational depth -empathy Meanwhile reading books increases your: -analytical skills -memory formation -conversational depth -empathy Books are the antidote to brainrot.
Balancing Career Success and Fatherhood: A Practical Guide
You can be a dedicated professional AND a deeply connected dad. This episode shows you how. https://t.co/ul8gmLgMr1 #WorkLifeBalance #Fathers
Value Efficiency over Busyness: Work Smarter, Rest More
We need to stop glorifying "being busy". Let's glorify: • Doing less but better • Protecting your energy • Resting before burnout • Deep work over long hours • Saying no to bad meetings • Finishing early because you were efficient
Home Gym Costs 80% Less, Near Commercial Quality
6 weeks ago I shared that I was building a home gym… it’s officially done… around 12 pieces of equipment if you include the treadmill and punching bag (which I filled up last night)… obviously the smith machine with cables...
More Isn't Better—Prioritize Health Over Social Metrics
It’s not always about more. Social media can make this hard to grasp as it always seems like someone else is ahead by doing more. More isn’t always better. Your long term health means more than anything on Strava or...
Give Your Body What It Needs, Period Returns Naturally
Things I did to get my period back after 16 years: - Gained 25 pounds on purpose - Stopped running - Ate 2,500+ calories a day - Added carbs back - 7-8 hours of sleep - Reduced my exercise intensity (temporarily) - Stopped fasting - Worked on...
Post‑hospital Food Delivery Boosts Heart Failure Patients' Quality of Life
Delivering healthy food to heart failure patients after hospitalization is highly feasible and well accepted, with early evidence suggesting improvements in quality of life and strong patient engagement. foodasmedicine
Taper Week: Rest, Not Fitness Gains, Is Key
If you’re tapering for your race now, here are a few things that might be helpful to hear. Zoom out from this week for a second. Your body is responding to months of training. Do not go into any of...
Relationships Need Maintenance, Not Repair Like a Car
As a couple’s counselor, do you know what I have to constantly emphasize? Your partnership is no a car, so Maintenance ≠ Repair
Make the Overwhelming Feel Routine
When I was in HS I used to eat a full dinner—steak, chocolate milk, you name it—and then head right out the door for 9 miles at 6min pace It sucked for a week, then your body adapted & it was...
Health Is a Holistic Balance of Mind, Body, Spirit
How I define health: • Mind, body, spirit • Low resting heart rate • Consistent energy levels • Body I feel proud to see in the mirror • Progressively improving strength levels • Body with relatively few aches and pains • Low levels of intrusive thoughts or...
Work Thoughts Won’t Stop After 24‑Hour Break
I used to say that I needed 24 hour breaks from work. So I can take a day off on the weekend and work the other day. But recently it takes me about 24 hours just to stop myself from...
Master the True Hinge, Unlock RDL Gains
The RDL isn't just 'bend over and pull.' There's a reason the best athletes and coaches obsess over the true hinge pattern and it's killing most people's progress. The RDL is non-negotiable, but only when you understand the actual hinge pattern....