Reparenting Through a Rigid Calendar: 35-Day Sprint Begins
Day one of a 35-day sprint. White paper publishes June 1. Morning routine on lock: 5am wake, coffee, weights, no inbox until 7. My therapist would call this 'reparenting myself with a calendar.' She's not wrong.
Start Small: One Simple Goal for Any Day
Many folks want to start a fitness journey. But they have no idea how to do it. Most of what’s seen on social media is for those of us already established. The key to success… a very simple goal…...
Discomfort Signals Growth: Push Beyond Your Comfort Zone
Being uncomfortable is a signal that we are in a place to grow. Adaptation and development doesn’t occur when we are smack dab in the middle of our comfort zone, instead it occurs when we are pushing our boundaries.
Practicing Gratitude Builds Respect for Others
"When you practice gratefulness, there is a sense of respect toward others." Dalai Lama #mindset #mondaythoughts #gratitude #quote #tip https://t.co/pc8DrCtOZ2
Biohacking Overwork Ignites Hidden Health Risks
Experts who advocate biohacking and productivity optimizing in order to get the most out of overworking, are putting you at serious risk. Not just because of the long hours but because of everything you quietly neglect along the way. https://t.co/Oh5LVTJhew
From Self‑Defeating Coping to Calm, Grounded Action
Its not about going from bad behaviour to good behaviour. Its about going from a self-defeating coping strategy to a calmer, grounded one. You know what to do. You want to do it. But do you feel safe to try?
Be Kind to Yourself, Not an Excuse for Laziness
A special reminder to be kind to yourself. That’s not an excuse to be lazy.
Unlock Mobility: 6 Moves for Better Posture
Posture & Upper Back Pain 6 exercises to improve shoulder mobility, thoracic spine mobility, strengthen your rotator cuff and stabilize your shoulder blades. These exercises help open your chest, activate your upper back and restore movement in your spine. By improving how...
Celebrate Any Exercise That Moves People and Builds Community
It's really easy to criticize “ugly” exercise videos and “silly” workout programs. However, in a world where most people aren’t moving enough, I'm happy to celebrate any exercise that gets folks fitter and happier, especially if it delivers a sense...
ACC Endorses Universal CRP Screening for Heart Risk
I've been waiting for this for a long time... The American College of Cardiology now recommends universal screening for a marker I've been writing about since 2011 - and most doctors still don't order it. The American College of Cardiology now highlights inflammation...
Know Trauma’s Biology, Stop Self‑Blame, Start Healing
Understanding the science behind trauma can change everything. Because when you realize what’s happening in your body, the stress hormones, the alarm signals, the inflammation, the nervous system stuck on alert, you stop blaming yourself for what you feel. It’s not “just...
Pinealon Boosts Sleep, HRV, and Lowers Resting Heart Rate
Pinealon has been an awesome peptide for sleep: +1 hr sleep + HRV (up to 105-110) - RHR (down to 40-43) Thanks to @AbudBakri for these. https://t.co/YcwfPO9ebD
Choosing Alignment Over Survival: Leaving Burnout Behind
Not making decisions from burnout anymore. Not chasing what feels safe just because I’m exhausted. Not saying yes to things that drain me just because they’re familiar. I’ve seen what life feels like when I’m energized, inspired, and actually choosing it, and...
Treat Food as Fuel, Not Escape, Transform Life
You will change your life when you start viewing food as fuel rather than an escape.
7 Signs Your Inner Child Is Healing
7 Signs Your Inner Child Is Healing: 1. Self-Compassion & Reduced Inner Criticism. 2. Emotional Regulation. 3. Setting Healthy Boundaries. 4. Ability To Feel Joy And Playfulness. 5. Understanding Triggers. 6. Improved Self-Worth. 7. Reduced Need For Perfectionism.
Surrender Resistance, Embrace Flow, Unlock Transformational Power
When you let go of resistance, life begins to flow. "The first step in any transformational experience is acceptance and surrender to the present moment, the way that it is. From that place we have the awareness, humility and power...
Six Lifestyle Medicine Pillars Guide Health at Any Age
The 6 pillars of lifestyle medicine can help you find your way to health at any age. 💗 6 pillars= regular exercise, healthy eating, restorative sleep, stress⬇️, positive social connections+avoiding risky substances. #lifestylemedicine #health https://t.co/IDS32A98k2
Injury Prevention Is Simply Optimized Performance Through Discipline
“Injury prevention is performance optimization in disguise.” These 7 words delivered Friday by Dan Fichter was a revelation; an epiphany of why a Feed the Cats approach creates HEALTHY athletes… seemingly bulletproof. When we get fit by repeating low-dose, performance-level work...
Skipping After‑Dinner Snacks May Drive Early TRF Benefits
From 2.6M time-stamped diet records, we identified 5 clusters of commonly consumed items: Breakfast | All-day | Lunch | Dinner | After-dinner After-dinner: popcorn, beer, wine, ice cream. So when people stop eating early, they also (inadvertently) cut out this cluster—potentially explaining some...
Daily Habits Strengthen Your Brain Like Muscle
Your brain is like a muscle — the more you train it, the stronger it becomes. 🧠✨ Read a little. Move your body. Write your thoughts. Meditate for clarity. Small daily habits create powerful minds and confident lives. 💡 Train your brain today… because the habits...
Biosimilar T
Me writing scripts to completely control 90% of my psoriasis patients with biosimilar Taltz >2 years before $ORKA even reads out P3: https://t.co/TVaA10pHOe
ChatGPT Generates Real‑World Running Plan That Works
I asked ChatGPT to build me a running training plan instead of hiring a trainer. I wanted to test one thing. If I give ChatGPT all my data (Strava history, PRs, volume...), does the plan it builds actually work? Will I...
Vaccination and Boosters Are Key to Preventing Long COVID
The best way to prevent long Covid is through vaccination and annual updates or boosters https://t.co/m56zh2o2ZY
Cold Plunge Activates Vagus Nerve, Cuts Inflammation
Are you a cold plunge person — or does the idea make you want to close the app? For the full 10percenthappier podcast episode with Dr. Kevin J. Tracey — neurosurgeon, president and CEO of the Feinstein Institutes for Medical Research,...
AI: A Thought Partner Between Doctor Visits
You might see your cardiologist three times a year. You might see your spiritual director three times a decade. AI doesn't replace that relationship. It gives you a place to think out loud between appointments—in the language your questions deserve. https://t.co/V6hjnDkJRX
Psychological Safety Beats Toxic Positivity in True Leadership
Toxic positivity gives you a leader who smiles through the layoffs. Psychological safety gives you a leader who tells the truth before they happen. One performs calm. The other creates it.
Physicians Unwittingly Donate Year‑Long Unpaid Labor
A pediatrician added up the hours she had donated to her medical school as a volunteer clinical professor. Over 2,000. That is more than a full year of full-time work. Donated. While running clinic, holding leadership roles, and raising three...
Stop Trying, Start Flow: Creativity Thrives When You Let Go
It's crazy how much better things become when I stop trying. 'Trying' has high-pressure energy that closes creativity pathways. Letting go and having fun... That's the secret to everything.
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...
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...