Start Where You Are, Take Tiny Mindful Steps
Friendly reminder that you don’t have to have it all figured out today. Start where you are. Let your body and mind feel safe where it is. Take one tiny step forward at a time. Trust yourself that you can navigate whatever comes your way 🙏. Join me for Mindfulness in May: Bloom into Presence 🌻where we will strengthen our mindfulness muscles 💪 so that we can be more present and in relationship with overwhelm in a more supportive way. Learn more in my bio.
Static Stretching Boosts Flexibility and Pain Tolerance Alike
Long-term static stretching produces improvements in flexibility (by increasing stretch tolerance) but also increases pain tolerance more generally (as measured by pressure-pain thresholds). This shows that stretch tolerance and pain tolerance are very similar in nature. https://t.co/XEAOVCPQWi
Stay Fresh, Optimistic, Creative to Guard Mental Hygiene
This why part of maintaining good mental hygiene is staying fresh, optimistic and creative. They want you tired and demoralised.
Observe Past Pain Calmly, Let It Dissolve
The phantom of past pain eventually evaporates when you calmly observe it with the light of awareness.
AI Robot Personal Trainer Revolutionizes Fitness
✨🇨🇳Robotic fitness trainer?😂 https://t.co/ot7OhICk7m #Fitness #Wellness #robot #robotics #AI #PhysicalAI #Trainers @AlbertoEMachado @Eli_Krumova @postoff25 @Khulood_Almani @anand_narang @NutritiousMind @baski_LA @TanyaSinha_ @devaang @AlAmadi1 @jeancayeux @enilev @efipm @mvollmer1 @Nicochan33 @RagusoSergio @FrRonconi @Shi4Tech @sallyeaves @LaurentAlaus @Fabriziobustama @smaksked @MargaretSiegien @PawlowskiMario @gvalan @Ym78200 @mikeflache @EduardoValenteI @ipfconline1 @kalydeoo...
Animated Films Became My Unexpected Depression Lifeline
Fun fact: I love cartoons and animated movies. So when I was dealing with deep depression some years ago, the one thing that I did that helped me numb the pain was watching animated films. It was always the same...
Uridine Boosts Synapse Formation in Aging Brains
Nutritional modifiers of aging brain function: use of uridine and other phosphatide precursors to increase formation of brain synapses https://t.co/bOoaNebYmn
Forgiveness Training May Boost Public Health, Reduce Stress
"Some scientists say training people to practice #forgiveness could be a powerful public health too." @wapo "Unforegiveness"is not only a mental state. It can become a physical one, associated with anxiety, depression, and sustained #stress responses.
True Fitness Includes Rest, Not Nonstop Running
Seeing a lot of runner post-race not take time off from exercise because “this is what works for me.” A healthy relationship with running includes rest days, off-seasons and the ability to not run without spiraling. If your version of...
Simplify Life: Release Mental Clutter and Find Joy
We need to simplify life … too many of you in “your head” when it can be simple out here .. take the pressure off .. look for joy … simplify pls ❤️ https://t.co/Ej6QRri9qt
Both Poor and Great Sleep Scores Skew Performance—Prioritize Quality Rest
Yes a poor sleep score can bias your performance as can a great one (discussed in detail w/@AliaCrum @Stanford expert on science of belief & mindsets on the HLP (link below) but there are obvious limits on this. Tracked or...
Hard Work Alone Won’t Fill Life’s Meaning Gap
Most people know how to work hard and achieve their goals, but that doesn’t always answer the deeper question of whether their life feels meaningful. You can keep moving forward and doing all the right things and still feel a...
CEOs Master Business, Neglect Personal Health—Fix Self‑Care
CEOs are brilliant at orchestrating every part of their business. Then they walk into a doctor's office and become passive. That's where CEO self-care breaks down. And that's the first thing I changed. https://t.co/V6hjnDkJRX
Six Hours of Sleep Equals 48 Hours Awake
Use your illusion well. While mindset and optimism are fantastic, the truth is always hidden in physiology for some reason… The problem w/ poor sleep habits is while you can convince yourself <6hrs is fine the reality is you perform like...
Supplements Can't Replace Calories: Eat Enough First
Some women come to us already on a dozen supplements but eating 1,400 calories a day. Supplements cannot compensate for a body that is not getting enough food. You cannot out-supplement undereating. The foundation has to be adequate calories, adequate...
Schedule Playtime or Accept It’s Not Possible
Want to ensure you have time to explore and play, while still getting things done? Either: Put that time on your calendar, at days/times when you’re typically in that mood. Or: Realize that, right now, you don’t have time for that.
Find Peace by Appreciating Everyday Beauty
Sometimes we just need to relax, appreciate what's around us, and find some beauty in our lives. This can bring some sense of peace and happiness. 💗 #ThinkBigSundayWithMarsha #SundayMorning #SundayThoughts #beauty #Happiness #JoyTRAIN #nature #Happy #Love https://t.co/qBovNSGOhS
Silence: Respectful Accountability, Not Closure
Silence is a form of self respect. It's how we actually hold someone accountable. The Myth of "Getting Closure"
Fewer Options, More Momentum: Simplify to Show Up
You don’t need more time you need fewer options Too many choices is why you feel stuck I simplified everything and suddenly I could show up daily CLARITY creates momentum
Cut Ties with Negativity, Surround Yourself with Growth
Distance yourself from people who make you feed bad about yourself. Distance yourself from people who have a problem with every solution. Distance yourself from people who take much more than they ever give. Be with better people. Be better yourself.
Get VZV Tested, Then Vaccinate for Shingles or Chickenpox
Ask your doctor for a Chicken Pox VZV test. If you're positive, the shingles vaccine is the next step. If you've never been exposed, you can get a chickenpox vaccine, which is safe for adults, too
MIB‑626 NMN Shows Lifespan Boost and New Mechanism
1. No living forever 🙈 2. Some MIB-626 (crystaline polymorph, pure NMN) human clinical trial results are in 😀 3. About to resubmit a revised mouse MIB-626 paper with Alice Kane, showing improved health measures + lifespan & a putative new mechanism...
Clarity Beats Urgency: Prioritize to End Procrastination
If everything feels urgent, nothing is clear. And when nothing is clear, your brain does the only logical thing: It avoids everything. That’s what procrastination really is. Not laziness, but avoidance of confusion. A good system fixes this by answering: - What matters today? -...
Your Baby’s Sleep Location Doesn’t Define Your Parenting
Where your Small sleeps is NOT an indicator of how responsive or gentle you are. You know your Small best And what’s going to work for your family better than anyone (including me!) Whether you’re co-sleeping or your Small sleeps in their own...
Oral Health May Influence Alzheimer’s Risk—Floss Daily
Would be shocking if bacteria that cause gum disease also contribute to Alzheimer’s. Either way, to reduce overall inflammation, maintain oral heath by: 1. Flossing daily 2. Using an electric toothbrush 3. Seeing a dentist >2x a year 4. Chewing oral probiotics 🦷🧠💪
Vulnerability Reveals Our Authentic, Unfiltered Self
Each day, I’m uncovering a version of myself I didn’t know I was allowed to be. Not the one shaped by expectations or the need to appear unshaken but the one underneath all of that. The one that feels, questions,...
Stoicism Demands Action, Not Aesthetic Vibes
Stoicism isn’t a vibe. It’s not a aesthetic. It’s not a way to avoid accountability or tune out the world around you. Marcus said: waste no more time talking about what a good person is like. Just be one. That’s it. Don’t...
Treat Problems as Skills, Improve Yourself
My life got a lot better when I viewed every problem as a skill issue. Out of shape? Skill issue. Ugly bank account? Skill issue. Anxious thoughts? Skill issue. I affirmed to myself these would go away if I got...
Six Pillars of Lifestyle Medicine Guide Healthy Living
Looking for evidence-based guidelines for #healthy living? Check out Chapter 31, The Six Pillars of Lifestyle Medicine and Nutrition, in the McGraw Hill Textbook Essentials of Clinical Nutrition in Healthcare. This soft-cover book is full of research and practical tips....
Track and Treat Silent Blood Pressure for Lifelong Health
High blood pressure is one of the quietest threats in medicine. You can feel completely fine while it silently damages the heart, brain, blood vessels and kidneys for years. The good news: it’s measurable, trackable, and highly modifiable. Check it...
Read 25 Pages Daily, Give Your Brain 10k Steps
Reading 25 pages of a book a day is the equivalent of 10,000 steps for your brain.
Low Testosterone May Drain Energy—Try Oral TRT
Low testosterone might be causing your energy and mood issues. If you want to try testosterone, I recommend my Oral Testosterone Replacement Therapy from @thrivebetterrx. Oral TRT supports strength, stamina, and sexual performance, and with Thrive, your treatment is guided...
Stop Urgency, End Burnout without Quitting
Here’s what I wish someone had told me before I burned out: You don’t need to quit your job. You don’t need to change your life. You need your body to stop reacting like everything is urgent. THAT’S how you stop the stress spiral,...
A 20‑Minute Walk Can Turn Bad Days Around
You can turn a bad day into a great day just by going for a 20 minute walk.
Set Phone Boundaries to Reclaim Real Attention
Your phone is a quiet addiction running your life. Feeling the urge to check your device every few minutes is normal. It's your brain doing exactly what it was built to do—except it's doing it for the wrong thing. Your dopamine system...
Tiny Steps Disarm Fear, Reveal Its Illusion
"One way to beat fear is with steps so small they don't scare you. As you get closer to fear, you realize there was never anything there to be afraid of." via @farnamstreet (or my take.... just take the bigger scary steps...
Heat Therapy Mimics Exercise Through Shear Stress and Genes
Best review yet: We have identified plausible ways heat therapy works, such as shear stress and heat-sensitive genes “We find heat therapy to be analogous to exercise in many respects” 💪 https://t.co/RAFMTK8j3S https://t.co/iTVyZZuFZc
Prep Before Dropping the Pill: Cycle Recovery Takes Year
Women who have been on hormonal birth control for years often come off and expect everything to work immediately. For some it does. For many it does not. The pill suppresses ovulation for years. When you remove that suppression, your...
Embrace Minor Setbacks, Gain Resilience Over Stress
I call it Spilled Milk Syndrome. The people who suffer from it live difficult, stressful lives, no matter how well things may otherwise be going for them. They freak out when their iPhone screen cracks. Their flight gets delayed an hour,...
Midlife Fitness Proven to Boost Longevity and Health Span
A new JACC study from the Cooper Institute (April 22, 2026) followed nearly 25,000 adults for 30 years. As a medical school professor, I teach that the strongest longevity drug we have is not on a prescription pad. This study makes...
Sighing: Your Body’s Natural Reset We Often Stifle
I'm neurodivergent and have a PhD in healthcare research. Here are 13 things your body does automatically to regulate itself — that most people interrupt without realizing it: 1. Sighing: It's a physiological reset your body does when tension builds too high...
Pause to Clear Mind, Avoid Angry Regrets
Delay is the best way to let your mind clear, to make sure that anger doen't drive you to do something you regret.
Running Through Grief, Finding Release in Unexpected Moments
The trigger. A text message i received upon waking up at the Sheraton in Jakarta, so far away from home any anyone I knew. “X is dead” I did the only thing I could do amidst that confusion. Go...
Therapists: It’s Emotion Regulation, Not Nervous System Talk
Therapists. Do we really have to keep calling it nervous system regulation? It's called emotion regulation in like 99% of the science. "Nervous system regulation" is the pop psych term.
Weight Loss Can Be Enjoyable, Not Starvation
Losing weight should not be synonymous with eat as little as humanly possible. Losing weight should also not be synonymous with eat food you don’t enjoy. And losing weight should not be synonymous with feeling like you’re starving all day. There are more...
Take Control: Knee OA Progression Isn't Inevitable
Knee Osteoarthritis... Why Rest and Wait For Surgery is Not the Answer 1/ You have more agency than you have been told you do. The X-ray is not the verdict. The trajectory is not fixed. There are many things you can do......
Set Boundaries, Sprinkle Joy to Curb Perfectionism
Navigating perfectionism… The other night my kid was melting down about a school paper. She only wants an A. She felt overwhelmed and was stressing herself out. She is the oldest. Her 14-year-old brother came to me and said his older...
Romania Gives Free Transit for Doing Squats
From Workout to Wheels: Romania Rewards Squats with Free Transit by @sciencegirl #Innovation #EmergingTech #Technology https://t.co/KlD7uav3yX
AI Mastery Requires Guardrails to Prevent Burnout
AI fluency is super important but none of it matters if you can’t put in guardrails to help people prevent burnout. It’s the only thing I’m concerned about with people who ‘get AI’. The machine is overclocked but must stay cool to...
Sleep, Mind, and Muscles Linked via Neuroimmune Pathways
Understanding the relationship between sleep, psychological and musculoskeletal health from a neuroimmune perspective https://t.co/MvUvzmQ9Mb https://t.co/mhgfxBfzg6