Running Transformed: From Self‑Punishment to Pure Desire
One of the biggest shifts in my running from the time I started running to now is realizing I am no longer running to punish my body and I’m running because I truly want to
Aging Unavoidable, But Your Agency Shapes Its Impact
Essential 🧵 from @hjluks - aging may not be optional but the way you approach & respond to it is-profound opportunities as he describes to significantly mitigate many of the effects. Central here is **agency**-recognizing all you can do, &...
Restarting Quantified Self: New Devices, Dropping Eight Sleep
Restarting my quantified self data collection after a nice break Current stack: - continuous glucose monitor - Apple Watch - Whoop Adding: - Oura ring (to replace watch/Whoop when I am dressed up) Trying life without: - Eight Sleep
Cut Inflammatory Foods, Add Creatine for Joint Health
Superfoods could be fueling your arthritis. When you remove inflammatory foods and upgrade your supplements and protocols, you can support collagen synthesis to lower your risk. I recommend creatine from Qualia. It is doctor-formulated, helps promote strength, build lean muscle,...
Discipline Over Shortcuts: Invest in Yourself
Early 40s. Nearly 3 years of fasting and consistent exercise. No shortcuts. No magic pills. Just discipline. The best investment you’ll ever make is in yourself. Do not relent. Do not fucking relent. https://t.co/lPoSSla401
Long Femurs? Use Smith or Hack for Quad Focus
In this video, I mention ways to make squats more quad dominant, and ways to make squats more glute dominant. However, if you have relatively long femurs, you may struggle to make squats feel quad dominant. You might be better...
Break Autopilot Fast with a Cold Shower
How to get out of autopilot quickly This is the approach from The Year You Transform Drop a 💜 if you’ve tried a cold shower, or if you’d be open to it
Potatoes Omitted From Healthy Plate Due to Sugar Risks
"The School’s Healthy Eating Plate does not include potatoes in its vegetable recommendations given their negative impact on blood sugar. Researchers at the School and elsewhere have found that diets high in potatoes and similarly rapidly digested, high-carbohydrate foods can...
Dog Sitting Restores My Routine Amid Global Chaos
People are surprised when I mention my dog sitting… but I’ve just come to accept that I am a person who needs dogs. I was a mess this week — global events had me completely dysregulated — but after a...
Evidence‑Based Habits for a Longer, Healthier Life
Ways to live healthier and longer that are backed by actual evidence: 1. Exercise: Most days a week= conversational. Occasionally intense 2. Strength train 3. Eat mostly real foods 4. Cultivate genuine relationships 5. Sleep 7+ hours 6. Don't smoke 7. Have ways to cope with stress
One Year of Training at 63 Reveals Surprising Aging Insights
Interesting post today. I’ve written about how and why I trained at 62. Now I’m turning 63 and I always look back… But this post is different. It isn’t a rehash of the same program with a new number...
Beyond Behavior Management: Building a Nervous System
Say it with me: I am not just managing behavior. I am building a nervous system.
Invisible Parenting Patterns Can Cause Childhood Trauma
Not all childhood trauma comes from abuse. Sometimes it grows quietly in everyday parenting patterns. When children feel unseen, constantly compared, or emotionally responsible for adults, it shapes how they see themselves and the world. Healthy parenting doesn’t mean perfection. It means awareness, connection,...
Mindful Cooking Transforms Chores Into Purposeful Self‑care
Mindful cooking connects me to my senses and brings me back to myself. It turns a chore into a sense of purpose. One where I get to give love to myself and others.
Extreme 3x20s Workouts Leave You Exhausted, Nauseous
I just saw someone recommend 3x20sec all out, max effort with 2min rest 3 day a week as a time saver for exercise.. Sure…until you realize you’ll be lying on the ground for 20min after with a headache, unable to function,...
Midday Pilates Reset Boosts Afternoon Creativity and Energy
Every day at 1pm I leave the studio for Pilates. I drive 10 minutes, I take a call on the way, and then I'm there. It's what I call my "afternoon delight". But it's not your typical indulgence. That mid-day break is...
Learn Happiness by Inviting Constantly Joyful People
Some people seem to be genuinely happy all the time. Invite these people into your life and then learn from them.
Teen Procrastination Stems From Emotional, Not Time, Issues
Your teen’s procrastination isn’t just about poor time management... They're likely struggling with poor emotion management.
Coping with Daily Nuclear War Anxiety and Sleep
Real question. Waking up to the possibility of nuclear war daily has not been good for my sleep health. How are you dealing with anxiety related to current affairs today?
Cool Chronic Inflammation: Ancient Ayurveda Meets Modern Science
Ancient Health Secrets Revealed Pain that creeps in, brain fog that lingers, weight that resists every effort—what if the culprit isn't "just getting older," but inflammaging? We sit down with Dr. Shivani Gupta, author of The Inflammation Code, to connect ancient...
Tailor Your Sleep: Four Profiles for Optimal Recovery
In the latest podcast, I outline four types of sleep profiles that researchers have investigated, and speak to the importance of taking an individualized approach to optimizing this important part of their preparation and recovery. https://t.co/PzL4HBoi8I https://t.co/EOytwSlHen
Isometrics Cut Knee Pain 80% Without Gadgets
Anterior Knee Pain? You don't need voodoo floss, a massage gun, or a foam roller. You need ISOMETRICS. 5 sets of 45 second ISOS resulted in up to 80% less knee pain and the impact lasted for 45 min (Vang,...
Health Thrives on Human Connections, Not Hospital Tech
A healthy population emerges not from technology-rich hospitals, but from a social fabric built on strong human bonds.
Ten Simple Actions to Spark Inspiration Now
If you're uninspired: • Read • Workout • Walk • Sauna • Build • Share • Speak • Swim • Create • Recommit
VA Approves Regular Chiropractic Care for Back Relief
I got the VA to let me go to my fave chiropractor. 120/session but will take the pressure off my lower back more regularly
Your Reaction to a Smartphone Addiction Surge
If this happens, what would be your reaction? https://t.co/TY5vO7946T #mobile #smartphone #addiction #digitaldetoxify #detoxification @lexfridman @KirkDBorne @Ronald_vanLoon @erikbryn @antgrasso @sallyeaves @Nicochan33 @HaroldSinnott @mvollmer1 @marcusborba @CatherineAdenle @vinod1975 @YuHelenYu @ingliguori @fogoros @ylecun @TerenceLeungSF @SourabhSKatoch @wil_bielert @HsrYueli @faustospain @Whats_AI @kaifulee @demishassabis @marek_rosa @AndrewYNg @BernardMarr...
Yoga Prepares You to Sustain Spiritual Experiences
Every human being has experienced something spiritual in their life. Everyone has broken the limitations of the physical body at some time, whether they label it that way or not. But to stay and sustain that experience needs preparation. Yoga...
Transcend Limiting Beliefs, Embrace What You Truly Deserve
The Truelove – David Whyte's moving meditation on transcending your limiting beliefs about what you deserve https://t.co/nZclZSmFu0
Embrace Vulnerability: It Makes Men More Attractive to Women
Hey men, if you embrace your feminine side, you’ll probably be hotter to women because you’ll feel safer to them. When your feelings aren’t bottled up, they’re less likely to come out sideways as anger, defensiveness, or rage.
Male Eating Disorder: Data, Transparency, and Hidden Struggles
Kara Swisher says I have a male eating disorder. She's closer to right than she knows. There is a decade of my life where I didn't take any pictures of myself because I was overweight, unhealthy, and sad. That version of me...
Gratitude Over Complaints: Others Want Your Struggles
Stop complaining. Be grateful for what you have now. Some people would love to have your bad days. https://t.co/LZ0fnKsisF
Mute Phone Notifications 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/nyBmHyc9IC
Hormonal Cycle Links ADHD to Binge Eating in Women
Are you a woman with ADHD who notices that the 1–2 weeks before your period bring more than just PMS: can't seem to focus, stronger food urges, and a harder time feeling in control around eating? You're not imagining it. The research...
Marriage Shields Young Adults From Recent Happiness Decline
Young adults are experiencing a "happiness crash"—but marriage is a firewall. New @grantjbailey @FamStudies finds no decline in happiness among married young men and women.👇🏽 https://t.co/vXnT8lzIYb
Norwegian 4x4 HIIT + Sauna Delivers Powerful Cardio Hour
Wild how effective this Norwegian 4x4 HIIT protocol is. ~40 min of work, only about 16 at high intensity. Pair with 15min infrared sauna after to extend cardiovascular adaptations and you have a very powerful hour of training https://t.co/lTlxrz3ktK
Daily Walks Boost Mood, Productivity, and Shed Pounds
As a scientist, I like to question the status quo and stay open-minded. So I tried going for a walk outside every day for a couple of weeks to see what all the hype was about. Extremely annoying update: that shit actually...
One Nightly Drink Harms Brain; Try Kava Instead
Even one drink a night can create metabolic holes in your brain. I recommend Kava. Kava activates the same GABA receptors as alcohol. You get the social feeling without the damage. https://t.co/S8vn0p0Btp
Digital Detox Halves Screen Time, Boosts Well‑Being
The average American spends roughly 4-5 hours on their phone a day A recent study had people take a "Digital Detox" and found that their time online decreased from 314 minutes to 161 minutes, and improved their attention, mental health, and...
Less Admin Work Boosts Advisor Well‑Being and Retention
Advisors who spend less time on administrative and compliance tasks tend to report significantly higher well-being (measured by the Cantril Ladder). Those with a rating of 3 or lower spend 36% of their time on this type of work, while...
Pause and Reconnect: Live Guided Meditation with Rupert
Join Rupert for a live meditation. An hour to pause, to step back from everything, and simply be. Broadcast from Mandali Retreat Centre in Italy, this is a space to sit quietly together and reconnect with the stillness that’s already here. Saturday 11...
Extra 1,700–5,500 Steps Daily Cuts Chronic Disease Risk
Adding steps offsets risk of chronic disease: Study "Adding as little as 1,700 to 5,500 steps per day can offset the risk of a list of chronic diseases — including obesity, diabetes and sleep apnea — according to a new study...
Curiosity in the Present Brings Peaceful Mindfulness
Instead of getting lost in the past or future become curious about this moment. What can you learn from it? What can you appreciate about it? The more mindful you become, the more peaceful you will feel. https://t.co/NBSKhAj8TI
Never Bored Kids Miss Learning to Be Alone
I don't think we talk enough about how kids who were never allowed to be bored never learned to be alone with themselves.
Question Your Thoughts, Let Them Release You
I don't let go of thoughts—I question them, and they let go of me. xox bk Bring your open mind, questions, and filled-in Judge-Your-Neighbor Worksheet and join me live on Zoom every Monday, Tuesday, and Wednesday, starting at 9 a.m....
Energy Drinks Fail; Hydrate, Sleep, Eat Right
Red Bull, Monster, Celsius and other energy drinks are straight bull 💩. Relying on energy drinks for energy as a student athlete or adult is like rearranging furniture on a sinking ship. If you’re low on energy here’s what you...
5‑Minute Morning Journal for Elite Daily Clarity
My go-to morning journal questions: 1. What's 1 thing I'm grateful for? 2. What's 1 thing I'm excited about? 3. What's 1 virtue I want to exhibit? 4. What's 1 thing I'm avoiding? 5. What's the 1 thing I need to do? 1-sentence answer limit. 5 minutes...
Space Protein Even in Deficit to Preserve Muscle
Even when in a calorie deficit, for maintaining/building muscle and maximizing muscle protein synthesis, spreading protein intake throughout the entire day (or “pulsing” with compounds like leucine or essential amino acids) is a very good strategy (at around 0.5-0.55 g/kg):...
Madrid Reminds: Life Belongs Beyond the Office Desk
A beautiful reminder from Madrid: life isn’t meant to be lived only behind a desk.
Human Texts Beat Supportive Chatbots for Loneliness Relief
🤔The present study provides initial evidence that texting daily with a random human peer may be more effective in alleviating loneliness than texting with a highly supportive chatbot. https://t.co/5pVdukw7CM #AI #elderly #LLMs #digitalhealth #mentalhealth
Strength Training Is the Key to Fat Loss
You want your body to change shape? You want to recomp significantly? Or to lose pure fat for weight loss? If so, you gotta get strong. No wimpy weights. Lifting causes you to lose fat, period. Good post @cristinamackey_ 👌🏽