Pause Between Stimulus and Response Unlocks Freedom
“Between stimulus and response there's a space, in that space lies our power to choose our response, in our response lies our growth and our freedom." ~ Viktor Frankl Remember this the next time you're triggered. Pause. Breathe. There's your freedom. It's in the pause. https://t.co/he8DwbzlTV
Release the Gap: Reconnect with the World
We may learn how to let go of thoughts and emotions, but eventually we realize the real challenge is letting go of the space we’ve created between ourselves and the world.
Study Shows Kids Injured by Unlocked Household Cleaners
New study on injuries due to household cleaners from AAP. Lock it all up! pediatrician #parenting #safetyfirst Sequence with kessel_nathan kessel_nathan
Identify Cues and Rewards to Rewire Daily Habits
Nearly half of what we do every day isn't really a choice. It's a habit running in the background. The good news is that once you can spot the cue and the reward driving a behavior, you can change it....
Teach Boys Soft Skills to Counter Connection Crisis
Boys are struggling to find connections in today’s society @niobe_way explains the root of the “crisis of connection” and offers advice for how parents and role models can help them foster meaningful friendships and teach them the value of soft...
Choosing Love in the Present Moment
Is it possible to choose to love in this moment? #tarabrach #mindfulness #meditation #compassion #lovingkindness
Stay Strong: Don't Apologize, Shrink, or Fawn
The best way to respond to difficult or combative people is to never fawn, apologize, or shrink. A complete guide to not having a cortisol spike:
Three Weekly Weight Sessions Transform Health and Metabolism
Lifting weights burns calories during the workout. Lifting weights burns calories for 24 to 48 hours after. Lifting weights builds muscle that burns fat while you sleep. Lifting weights protects your bones as you age. Lifting weights improves how your...
Your Mindset Decides 90% of Mental Health
90% of strong mental health hinges on whether you view yourself as the victim or creator of your reality.
Mental Strength Requires Hard Work, Not Innate Talent
Novak Djokovic: Mental strength is not a gift, it is something that you have to work very hard to develop. https://t.co/Gp48fsZq5z
Vegetarian and Vegan Diets Linked to Higher Hip Fracture Risk
Could a plant-based diet make your bones weaker? In this meta-analysis that looked at 529,672 participants (average ages of 46–63; 57% women, 43% men), both vegetarian diets and vegan diets were associated with a HIGHER risk of hip fracture: https://t.co/3u18PxPmrk...
Write to Reveal What You Really Know
2 common biases: • Thinking you're a master when you don't know very much (Dunning-Krueger Effect). • Thinking you're a fraud when you actually know a lot (Impostor Syndrome). The antidote to both? Writing. You'll quickly understand how much you know (and how much you...
Prenatal Vitamins Aren’t a Food Substitute—Eat Real Nutrition
Most women think taking a prenatal vitamin covers their nutritional needs during pregnancy. It does not even come close. Food always comes first. Nutrients from food come in a bioavailable form with the right cofactors and ratios. Your body evolved to...
Your Location and Relationships Shape Mental Health
The two things that impact your mental health more than anything else: 1. Where you live 2. Who you spend your life with
232 Saunas Reveal 20‑Minute Sessions Miss Heat‑Shock Threshold
I think I need to be fired. I've done 232 dry sauna sessions. Last week I confirmed, for the first time (by swallowing a pill), whether the core temperature threshold that gates the primary cellular repair mechanism was actually being reached in...
Treat Fruits and Veggies Like Protein for Recovery
Focus just as much on adding fruits and vegetables to your diet as you do on adding protein. If you’re like most Americans then you’re not getting enough. And if you need another reason, remember this: fruits and vegetables provide carbs...
True Performance Needs Primal Friction, Not Sterile Optimization
If you want to know what a 100% "optimized" life looks like without a primal foundation, watch Wall-E. It’s a vision of humanity that has successfully avoided all discomfort and lost its soul in the process. True high performance requires...
Reclaim Your Body Before Tech Takes Over
Look around. We outsource our walking to cars. We outsource our thinking to algorithms. We outsource our dopamine to glass rectangles. The result is a nervous system that is perpetually "on" but a body that is effectively "off." The exit strategy is simple but difficult. Reclaim...
Meta-Analyses Reveal Psychedelics Boost Brain Circuits
Two systematic, meta-analyses on psychedelic drugs today Brain Circuit Function @NatureMedicine https://t.co/nBmjreYEXU Depression @NatMentHealth https://t.co/zJR06AsC0Z https://t.co/qpWdjzBR4D
Focus on Passion, Let Success Follow Naturally
Stop chasing outcomes. Chasing leads to worry, fear of failure, & trying to force your way towards success. It never works. Find things where your interests & talents align. Work your butt off at things that you enjoy the process of doing....
Indian Defence Officers Complete Hatha Yoga Trainer Program
Congratulations to all the officers from the Indian Defence Forces on completing the ‘Train the Trainer’ program for Classical Hatha Yoga. Hatha Yoga will equip you with balance & clarity to gain mastery over the most important tools in your...
Eat a Rainbow: Diverse Phytonutrients Boost Health
"Eating a rainbow of fruits+vegetables is important, as they contain a variety of phytonutrients. Phytonutrients are specific nutrients that come from plant foods that keep the body healthy+fight disease. Variety and quality are important..." page 160 PAVING the Path to...
Curiosity Beats Fear: Top Performers Embrace the Unknown
The best performers in the world aren't fearless. They're curious. When you're standing at the edge of something hard—a big project, a difficult conversation, a new challenge—the default is to tense up. But if you can shift from What if...
Understanding Trauma Empowers Healing and Breaks Cycles
It’s not you. It’s your trauma. And when you understand it, you can change it. You don’t have to do it alone ❤️🩹 #PostTraumaticParenting #CycleBreaking #NervousSystemHealing
Breaks, Mindfulness, and Boundaries Boost Productivity
Feeling overwhelmed at work? Try taking breaks, practicing mindfulness, and setting boundaries to reduce stress and boost productivity #worklifebalance #mindfulness #boundaries #WellnessJourney #pavingwellness #lifesetylemedicine #health #mentalhealth https://t.co/rV4X4agZFy
Audit Your Habits: Keep What Helps, Drop What Hinders
Frippercize Consider your habits. Ask yourself: - Which of my current habits help me? - Which habits don’t help me? - What new habits do I want to acquire? - Which habits will I get rid of? #frippvt #virtualtraining #growthmindset
Grief Softens over Time, Memories Bring Smiles
For those of you grieving the loss of a loved one, please know it gets easier. I didn’t think it would ever get easier, but today proved me wrong. Grief isn’t linear and changes over time. I lost my dad...
From Burnout to Action: Prioritize Five Daily Health Behaviors
Nineteen years ago today, I collapsed from sleep deprivation and burnout and broke my cheekbone. That day changed my life. I started learning all I could about the science of how our five key daily behaviors — food, movement, sleep, stress management and...
When Was Your Last Genuine Break?
Out of office… Just, my thoughts, and this view 🌊 Be honest… when last did you take a real break?
AI-Powered Full-Body Scan Gives Me a Pocket Doctor
I did a prenuvo full body scan and function blood test and now I have a doctor in my pocket I have seen friends and peers pass early so wanted to be proactive vs reactive like most of the US...
Spring Clean Your Grudges for Emotional Renewal
It’s finally spring, a season that’s all about renewal, new beginnings… and, of course, spring cleaning. This springtime, why not take a look at the grievances — big and small — that might be sitting there in the back of your...
Sustained Balance Routines Prevent Small Disruptions From Spiraling
One of the more subtle risks in daily life is not the disruption itself but how long we remain out of balance afterward. Most people have ways to settle themselves in the moment. Fewer have routines that help them return...
Vivid Dreams Fool Brain Into Feeling Rested
Vivid dreams trick your brain into thinking you slept well Even though our brains are more active, those hyper detailed dreams may make us feel more rested. https://t.co/FwT2a7GLfG https://t.co/DVwhCS5kMh
ACSM Releases Definitive Guidance on Resistance Training
American College of Sports Medicine Position Stand on Resistance Training is here. #exercise #health #MedTwitter #CardioTwitter #lifestylemedicine #pavingwellness https://t.co/11XunfB41e
Choose Empowering Beliefs to Unlock Motivation and Resilience
Beyond Belief by Nir Eyal This book show how beliefs function as powerful mental tools, showing us how to deliberately choose the right ones to unlock lasting motivation, resilience, and personal progress. @nireyal
ACSM Unveils First Strength Guidelines in 17 Years
For the first time in 17 years, the American College of Sports Medicine has released new strength training guidelines. https://t.co/vijTMrcbyC #resistancetraining #health #exercise #lifestylemedicine #pavingwellness #healthy
Start Busy Days Strong with Five Self‑Care Rituals
These are my morning non-negotiables to set myself up for success on a really busy work day: 1. Workout done early. Doing something hard first thing gets your mind right and connects you to your body. 2. A 20-minute sauna session. It’s...
Ask if You're Thirsty Before Assuming You're Hungry After Meals
Sometimes, the brain confuses a desire for water and hydration with a desire for food. If you feel hungry, ask yourself if you are thirsty. This is especially important if you have recently eaten. Some people forget to drink water...
Awe Walks Transform Mood and Social Connection
The new Huberman Lab episode is out: Cultivating Awe & Emotional Connection in Daily Life | Dr. Dacher Keltner 0:00 Dr Dachner Keltner 0:01:55 Emotions, Awe; Facial Expressions & Culture 0:08:11 Sponsors: Joovv & Helix Sleep 0:11:05 Emotion, Motor Movement & Language 0:15:36 Measuring Emotion;...
Prioritize Sleep, Movement, Nutrition Over Fancy Biohacks
Speaking as a scientist in the longevity space: Too many people “major in the minors” when it comes to health. They obsess over biohacks — cold plunges, supplement stacks, red light panels — and neglect the fundamentals that drive most...
Notice Urges, Reset with Tiny Actions to Regain Focus
How to regain focus (Hint: The trick isn’t resisting distractions.) Most people think focus is about gritting your teeth OR finding the next productivity hack. But both approaches often make things worse. Why? Hacks create a constant chase for the “perfect system,” which turns...
7 Moves to Fix Forward Head Posture
Forward Head Posture | Mobility 7 exercises to strengthen your neck, improve spinal mobility, and build your upper back. Forward head posture is often caused by weak neck muscles, a stiff upper back, and poor shoulder control. These exercises help bring your...
Complex Careers May Cut Dementia Risk More Than Education
Getting an education is important for a lot of reasons, but there might be one reason you haven’t heard — it could lower your risk of dementia later in life. Decades of research have supported this claim, with one study...
Theanine Plus Caffeine Outperforms Each Alone
Theanine and caffeine work better for cognition than either one alone🍵☕ The combination of theanine 🍵(97 mg) and caffeine ☕(40 mg) improves cognitive performance and subjective alertness compared to placebo (PMID: 21040626). A 2021 review saw that theanine alone has mild cognitive...
Lifestyle Beats Medicine; AI Guides Health Behaviors
Hear me now, believe me later: the unreasonable effectiveness of lifestyle in sustaining health (latest @timmermanreport) -> https://t.co/0cibAwyaZi I also describe role for AI here (beyond silly image creation) - providing considered behavior guidance->agency engine. @zakkohane https://t.co/42mZLMj2DD
Modeling Self‑Compassion: Parenting Shapes Adult Self‑Treatment
Say it with me: The way I respond to my child at their worst is teaching them how to treat themselves when they're at their worst as an adult.
Your Body Reveals an Unsafe Nervous System
I was on stage in front of hundreds of people. Looked like the most confident man in the room. My hands were shaking the whole time. We get so good at functioning that we stop noticing the signals. The jaw. The breath. The...
Exercise Your Way to a Sharper Memory
Want to improve your memory? The right type of exercise can give it a boost https://t.co/yCSAqABtQE https://t.co/5gNXaBtkRy
Treat Stress Management Like a Toolbox of Techniques
"There are numerous stress management techniques you can learn, try, and explore. The internet provides videos and websites devoted to stress management practices. Imagine your stress management techniques as tools in a toolbox." Page 127 PAVING the Path to...
Optimal Sleep for Insulin Resistance: 7 Hours 18 Minutes
As a medical school professor, I teach that sleep matters for metabolism. But now we have the precise number. A study of 23,475 adults published in BMJ Open Diabetes Research & Care found the optimal sleep duration for preventing insulin resistance:...