Silence and Therapy: My Path to Renewed Calm
It's been 2 weeks of me sort of dropping off the face of the planet, compartmentalizing, thinking, and enjoying the quiet. There is so much friggen noise out here and it caught up to me, so I just literally left the noise. I feel so much better. And I had my first therapy appointment ever, and I low key loved it.
Stay Emotionally Disciplined: Prioritize the Big Picture
You only get these moments once... We have to remember the big picture in those small moments. Emotional discipline prevents you from making a long-term decision based on temporary emotions. #emotionaldiscipline #adviceforparents #dad #father #fatherhood father figure 4fitfatherhood fatherforward
Choose Your Practice, Reclaim Power, Break Trauma Cycles
❤️🩹Send this to a mom who needs this reminder. This is where you get your power back. “I didn’t get to choose what I was taught. But I do get to choose what I practice now.” That shift isn’t pressure, it’s agency. It’s how...
Removing Work Email Boosted My Mental Health
Taking my work email off my phone was one the best things I’ve done for my mental health as a business owner ✨
Micronutrients and Healthy Fats Power Athletic Recovery
Something many athletes, coaches, and parents overlook when it comes to meal planning is the power of micronutrients and healthy fats in recovery. 🍒Antioxidants help combat exercise-induced oxidative stress. 🥑Healthy fats support cellular repair and help reduce inflammation. 💦Hydration drives nutrient delivery...
Embrace Discomfort to Build Resilience and Performance
Are we drowning out important signals of discomfort that are supposed to help us develop resilience and better performance? If you want to grow, wrestle with discomfort. Stop avoiding it! Good post from @stevemagness ... https://t.co/pe7mzjSRBC
Create Original Thinking Space to Counter Negative Repetition
95% percent of your thoughts are repetitive. Of those, 80% are negative. Account for this everyday by creating space for “original thinking.” On a walk, during prayer, in conversation with friends, just be intentional about creating novelty in the mind. It’s how...
Release Attachments to Restore Balance and Presence
We get pulled out of balance when we cling to something — being right, being seen a certain way, getting what we want. When you notice that attachment, you can begin to let it go. #mindfulness #letgo #selfawareness #innerwork #presence...
Box Breathing Activates Rest‑Digest, Reduces Stress
Here's a stress break for you--Box Breathing. This exercise can help you to turn on your parasympathetic system, which is the rest + digest response. We are often operating in the sympathetic system for most of the day, which is...
Peace Is Built Through Letting Go and Compassion
Peace isn't something you find. It's something you create. Every choice you make to let go, slow down, and be compassionate is what builds it.
Emerging From Depression: The Unexpected Lightness
What It Felt Like to Come Back From Depression (Content note: this post includes discussion of depression, suicidality, and eating disorders.)
Use the 5‑by‑5 Rule to Reframe Worries
When you start to worry about something, use the 5-by-5 rule. Will this matter in 5 days? In 5 hours? In 5 years? Try to put things in perspective and look at the big picture. It's hard to do. Sometimes...
Early Play, Sleep, Screen Limits Boost Later Activity
Movement habits established at age 2.5—active play, limited screen time, and sufficient sleep—are linked to higher physical activity levels a decade later, highlighting the long-term impact of early childhood routines. childdevelopment
Personalized CRISPR Fixes Baby KJ’s Genetic Defect
In just 6 months a team at @ChildrensPhila & @PennMedicine designed a personalized CRISPR based Rx to correct the single misspelled letter in Baby KJ’s DNA that results in CPS1 deficiency. Recent advances in mRNA science & CRISPR gene...
Hourly Walks Boost Uterine Blood Flow for Conception
We know that blood flow to the uterus directly affects endometrial thickness and implantation. We also know prolonged sitting reduces blood flow to your lower body. So if you are sitting at a desk for 8 hours a day without...
Set a Fixed Time and Place for Habits
A quick and easy tip for building habits that last: Pick a standard time and place to do it. It’s easier to wake up knowing “I exercise at 4 pm” than to decide each time when to fit a habit into your...
Strengthen Knees and Boost Ankle Mobility for Pain‑free Movement
Knee pain | knee stability routine 6 exercises to strengthen the muscles around your knees while improving ankle and foot mobility. Knee pain is often linked to poor control and limited mobility, not just the knee itself. Better mobility below and strength...
Target Insulin Resistance, Inflammation for Superior Diet Benefits
As a medical school professor, I teach my students about DASH, Mediterranean, and other "healthy" diets. They all help. But new research shows they're not targeting the right pathways. A massive study of 205,852 adults followed for 32 YEARS found that metabolic...
The Weakest Link's Drive Shapes the Whole Squadron
Research out of the US Air Force Academy found that the motivation of the least fit person in the squadron determined how much the entire squadron improved (or didn’t) on their fitness tests. Surround yourself wisely.
Strict Diets Breed Guilt—Choose Flexibility over Perfection
It’s normal to have meals and full days of eating that aren’t “perfect.” 🚨The key is to make sure those moments don’t feel like you’re falling off the wagon. If the swing is so extreme that you have feelings of...
Live Longer: Eat Less, Move More, Laugh Plenty
“The secret to living well and longer: eat half, walk double, laugh triple, and love without measure.”
Letting Go of Proving Yourself Unlocks True Freedom
The sense of not being good enough can run in the background for years. It shows up as anxiety, defensiveness, hiding, or people-pleasing. Dropping the need to prove ourselves opens a different way of living. Read on my blog ➜ https://t.co/0DBvOuKebs https://t.co/gsHh5QiIAV
NMN Daily Restores NAD, Supports Healthy Aging
David Sinclair takes 1 gram of NMN every single day. Here's why. As you age, your body loses up to 50% of a molecule called NAD. NAD is a molecule that acts like fuel powering your sirtuin genes - the genes responsible...
Drop Trivial Stress, Embrace Meaningful High‑stakes Challenges
I think there are two types of stress. Type 1 Stress is stress over meaningless things with low upside. Type 2 Stress is stress over meaningful things with high upside. I have a belief that life becomes more exciting when...
Physician Models Social Longevity at Sunny Atlanta Brunch
I’m happy to share that I am practicing what I preach. As a family office longevity physician, I’m constantly encouraging people to be social and develop friendships. So this morning, I’m enjoying brunch and some business meetings at the Buckhead Club...
Walking Trims Fat by Shifting Hormones, Not Burning Calories
Your body compensates for 80% of exercise calories. Walking doesn't work because it burns fat. It works because it changes the hormonal environment that controls fat storage. Walking videos are everywhere right now. Walk 10,000 steps and melt belly fat. And...
New GLP‑3 Drug Reta May Target Fat, Spark Hunger
Like it or not, GLP-1-based weight loss drugs are here to stay. 1/2) What's more, people are experimenting with newer evolutions, like "reta" (retatrutide/GLP-3). As an MD PhD & metabolism scientist, I decided to start my own experiment to help answer...
Identify Daily Energy Drains, Not Push Harder, to Beat Burnout
The first actionable move in burnout is not “How do I push harder?” It is: “What is making this day so expensive to run?” That question changes everything. It stops treating exhaustion like a character flaw and starts treating it like a...
Flavonoid‑Rich Diet Cuts Obesity Risk by Up to 23%
Higher polyphenol intake reduces obesity risk 🍒 This new meta-analysis compiled data from 10 studies and over 100,000 participants to establish the association between polyphenols intake and obesity 📚 Here is what they found ⬇️ 📉 When polyphenolic compounds were pooled,...
WHOOP AI Coach Shares Worthy Amb
Encouraged to see this perspective (articulated as an ambition-and I’d argue a very worthy one) from @WHOOP’s AI coach in response to question… @EmilyBreslow @willahmed https://t.co/YTdRL7pIgh
Celebrate Stillness Over Constant Busyness and Productivity
Being busy and productive is always celebrated 📢 🫠 And I’m bored 🥱 of this … can we change it to celebrating: - things being quiet - not doing much - slowing down - doing nothing - resting
Recovery Needs Vary; One‑size Workout Schedule Increases Injuries
Some runners can handle a big run/workout every 3-4 days, while others need 5-7 days to recover between big effoets. We can’t just assume everyone can do a workout on Wednesday/Saturday each week. IMO this is part of the reason...
Morning Bowel Move Sets Your Body Clock
Aside from morning light, the morning dump is a key anchor for your circadian rhythm.
Pure Intentions Don't Actually Shield You From Loss
I’m a Psychologist. I’ve studied human intention for 17 years. “Pure intentions protect you from loss” is everywhere right now. Here’s what no one is saying about it:
Be Present, Cherish Moments with Those Who Matter
Take a moment. Slow down and really be present. Enjoy where you are, who you’re with, and what this moment is offering you. The time you have with the people who matter most is the part that stays with you.
Reignite Wonder: Healing Burnout and Existential Void
How to grow reenchanted with the world – a salve for the sense of existential meaninglessness and burnout https://t.co/MqPawlj256
Sleep Anxiety Is a Nervous System Protection, Not Discipline
Sleep anxiety is one of the most misunderstood conditions I see as a sleep physician. Most people spend years thinking they have a discipline problem. Nobody tells them their nervous system is running a protection program that was never meant to...
Consistent Workouts Boost Life Beyond the Gym
The whole goal of being IN the gym is to enhance your life OUTSIDE of it. There is no pill, procedure, or prescription that comes close to doing what a consistent, physical practice can.
Shingles Vaccine May Curb Inflammation, Aging, Dementia
From rash to resilience: how herpes zoster vaccination may influence inflammation, aging biology, and dementia risk https://t.co/hA0U1BlLp9
Soluble Fiber Modestly Lowers Weight and Improves Glucose
Effects of isolated soluble fiber supplementation on body weight, glycemia, and insulinemia in adults with overweight and obesity: a systematic review and meta-analysis of randomized controlled trials https://t.co/I18LeZHCIC
Reclaiming Humanity and Peace in a Broken Healthcare System
Finding peace and reclaiming humanity within a broken health care system [PODCAST] http://dlvr.it/TRyT2Q Podcast #Psychiatry
Your Inner Circle Directly Impacts Your Financial Health
I’m a Psychologist. I’ve studied human behavior for 17 years. Here’s what no one is saying about the people around you: THE PEOPLE IN YOUR LIFE ARE AFFECTING YOUR BANK ACCOUNT. Not metaphorically. Biologically. Your nervous system is being regulated or dysregulated by...
Concrete Steps to a Healthier Life From Harvard
Here's a #video on concrete steps you can take to lead a healthy life. Videotaped at Harvard Medical School as part of their Season of Giving Series. It was an honor to share my work. 🙏📽️ https://t.co/mH3WWMsbvI #Health #LifestyleMedicine #pavingwellness...
Stretching Boosts Blood Flow, Enhances Size Without Surgery
Turns out stretching works for more than just muscles 😏. The Wasabi Method is another way to increase size and function by rebuilding blood flow and restoring performance without drugs or surgery. https://t.co/dWRjd03Zm3
Three AI Tools Should Power Every Mammogram—Free, Proven, Ignored
Every mammogram should be supported by 3 different AIs for improved detection of cancer, prevention, and risk of heart disease. At no cost to patients. My new @TheLancet essay reviews the evidence and the lack of implementation https://t.co/AslAZroL73 https://t.co/znfjtV04HB
Postpartum Patience: The Unspoken Struggle of Self‑Compassion
The hardest part about postpartum is having patience with myself. Patience to adjust to the new norm, my new body, my new role, everything. I feel like this isn’t talked about enough
Each Nutrient Impacts Specific Body Functions and Results
Calories = your scale weight�Macros = how you look (shape)�Micros = mood + energy�Electrolytes = performance�Creatine = strength + energy + brain�Hormones = behavior (cravings, sleep, stress)�Hydration = body function�Protein = recovery + muscle�Fiber = fullness + digestion�Consistency = results Follow...
Muscle‑building Carbs: Less than You Think, Context Matters
You need to turn *this many* carbs to maximize muscle growth…the answer is a little nuanced (e.g., Do you train fasted? Do you train high volume? Do you train multiple times in a day?)… But still less carbs than you...
Your Nervous System Warns Against Chasing Emotionally Unavailable People
if your nervous system could speak, it would tell you not to chase after someone who is clearly emotionally unavailable.
Accountability Partner Boosts Focus and Deep Work
Focus is everything. I hired a guy on Fiverr to do this daily: - Say no to distractions - Work on my one goal - Delete my social media - Do 4 hours of deep work I feel so clear-headed and my Fiverr guy says he's...