Muscle Loss Starts at 30—Stay Active to Preserve Strength
We need our strength to remain healthy, active+independent throughout our lives. We start to lose muscle mass after 30, if we don't work on it. Here's a Special Harvard Health report with more info. Honored to serve as medical editor. #Health #lifestylemedicine #exercise https://t.co/7X5aBAOD6D
Morning Workouts Spark Healthier Eating, Spending, and Productivity
Some habits don't just change one behavior, they change everything. People who exercise in the morning tend to eat better, spend less, and procrastinate less, without even trying to. https://t.co/QQnh85Abde
Night Shifts Overwhelm Your Body, Not Your Will
Night shift workers aren't weak the schedule is physiologically brutal. Science says your body is fighting for balance every single shift. Send this to your night shift crew who thinks it's all in their head. Comment NIGHTSHIFT if you want my full...
Build Mental Toughness in 14 Free Daily Lessons
We all face pressure. We all need resilience. We need to develop our mental game. It's hard to do. That's why I created a FREE 14 day course on mental toughness. A new video every day explaining a key concept that helps you...
One Week Plastic-Free Diet Slashes Hormone Disruptors 60%
A “plastic-free diet” cut endocrine-disrupting chemicals in the body by up to 60% in just 1 week. Participants in a recent study switched to low-plastic food, plastic-free kitchenware, and screened personal care products for 7 days. Urinary BPA fell by 59%, and...
Deep Breathing Activates Rest‑Digest System, Reducing Stress
Taking deep breaths turns on your parasympathetic system which helps you rest and digest. It is the opposite of the stressful fight or flight response with the sympathetic system. Deep breaths can keep you calm+centered through the day. #WednesdayThoughts #Health...
Centrum Silver’s Anti‑aging Claim Rests on Limited Evidence
Have ya’all heard the breathless news that daily multivitamin use slows down biological aging and preserves memory? Celebrity wellness influencers like Dr. Rhonda Patrick claim that the COSMOS study found Centrum Silver improved memory and slashed aging by 4 months...
Eating Enough Instantly Reverses Women’s Hidden Health Issues
What changes first when a woman starts eating enough: - Sleep improves within days - Digestion gets better within 1 to 2 weeks - Energy stabilizes within 2 to 3 weeks - Hair stops falling out within 1 to 2 months - Cycles start regulating...
Community, Not Adrenaline, Drives Fitness Class Loyalty
The SOCIAL Glycolytic Trap — "The Class Regular" Glycolytic training happens in groups; it's the only way to SELL the class model beyond long-term gain. The 6 am class. The bootcamp. The CrossFit box (I've run 4). The community is the...
Stress Management Is Key to Thriving at Work and Home
We’re living in a time where we have to show up fully both at work AND at home, if we want both to thrive. The days of one or the other are gone. Expectations are higher than ever. And while...
Even at 71, She Crushes Burpees—Stay Motivated
Transparency moment- went back to my workout class after a 2-month hiatus. I get really unmotivated sometimes. Class was HARD and full of all the things I hate lol- lunges and burpees. But my workout buddy today was a 71-year-old...
Barry Lopez Reveals Cure for Loneliness and Life's Three Tenets
Barry Lopez on the cure for our existential loneliness and the 3 tenets of a full life https://t.co/xiziNeKuc5
Simplify Your Diet for Consistent High‑Performance Energy
Money advice I wish someone gave me: Simplify your diet to the absolute basics. It’s time to stop eating on autopilot. If you want to perform at a high level, you need stable and predictable energy levels. The easiest way to do this is...
Coffee Regularly Improves Mood, Cuts Anxiety, Enhances Memory
Regular consumption of coffee ‘significantly’ boosts mood and reduces anxiety Benefits were also recorded in non-caffeinated coffee, found to improve learning and memory https://t.co/vWQOtWxObh https://t.co/iPzyyxbe2W
Healthcare Must Stop Normalizing Disordered Eating and Privilege
It’s my birthday today and I wish for all healthcare providers to learn about the ways we normalize disordered eating on a daily basis. We need to recognize atypical anorexia and stop encouraging restriction under the guise of health. We...
Seek Real Challenges to Feel Truly Alive
We need to feel alive. To challenge ourselves in meaningful tasks. In a world that numbs us out and pushes us to superficial feeling, we need deep, real experiences. An essay on the magic of doing real things in the real...
Racket Sports Slash Mortality, Boost Heart and Brain Health
Racket sports are linked with some of the largest reductions in all-cause mortality among common physical activities. The mix of short intense bursts, brief recovery, balance, coordination, and fast reactions is great for heart and brain health. Take this as...
Three Key Nutrients for Brain Longevity, Plus Polyphenols
As a bioscientist studying aging, my top 3 nutrients for brain longevity are: → Omega-3s (fatty fish 2–3x/week) → Vitamin B12 (beef, dairy) → Choline (2 eggs daily) Plus plenty of polyphenol-rich foods: berries, extra virgin olive oil, cocoa, nuts, and coffee.
Injured Runners Need Physical & Mental Support
A few people in my community forwarded me a video of a runner deciding to toe the line of the Boston marathon with a pelvic fracture asking if I saw it (no I had not). I really hope that this...
When Recovery Fails, Overtraining Triggers Injury
A 47-year-old runner came to see me many months after surgery. His knee hurt. We dove deeper. He had returned to training, but recently his times had slowed, his heart rate had risen, and his legs had felt heavy. What...
Stop Chasing Routines; Success Needs Less Effort
Guess what? You don’t need another routine. You don’t need more discipline. You don’t need to “try harder.”
Free Documentary Explores Psychedelics, Awareness, and Meditation
New and free documentary on psychedelics, awareness, and meditation, exec produced by Sam Harris. https://t.co/gwXTLJSP06
Aim for 120 Minutes of Nature Weekly for Wellbeing
There are recommendations to spend 120 minutes in nature each week. Do you enjoy time in nature? If so, what do you do? With the season changing soon, we'll have different opportunities to enjoy the world around us. #nature #Health...
Unconscious Self‑Sabotage Undermines Confidence and Preparation
In today’s edition of The Psychology Lab, I discuss the phenomenon of ‘psyching yourself out’ and how our unconscious mind can lead us to self-sabotage by messing with our confidence and preparation. https://t.co/222FEdOoqu
Pressing Tongue to Roof Boosts Strength and Sleep
Tongue exercises (eg opening mouth and slowly circling rim of mouth 5-10x, or pressing tongue from tip snaking to the back to roof of mouth 10-20x) daily we’ve seen change sleep and mechanics.
Radical Acceptance: Stop Fighting Reality, Not Endorsing It
Radical acceptance doesn't mean you're okay with what happened, it means you stop fighting the fact that it did.
AI-Driven Medicine and Cars to Extend Productive Life
Extending human productive life and restoring lost function should be the ultimate objective of AI-powered discovery medicine. It was a great pleasure to share some the story, current progress and long-term plans at one of the most impactful events of...
McGill’s Research Powers Lifter’s 1300‑lb Comeback
Great watch on spinal biomechanics. Stuart McGill responds to all the criticism and controversy. This is the “pig spine” guy. Idk how people listen to him talk and go with “I’m smarter than this guy” 😩. Anyway, it’s with elite...
Quiet Whispers Often Hold the Wisest Answers
The loudest part of your mind is rarely the wisest. The realest answers often come as the softest whispers.
Structural Dissociation: Why Therapy Feels Like a Different Self
The body keeps the score, sure. The more interesting question is why the person keeping the score and the person who showed up to therapy feel like two different people. It's called structural dissociation. Everyone has some version of it. Most people...
Loading Speeds Creatine Saturation; Maintenance Works Too
Creatine loading is back, but there are some things you need to be aware of⬇️⬇️ Bodybuilders have been doing 'creatine loading' for decades: take 20-25 g/day for a week and then switch to a maintenance dose (3-5 g/day) Whereas over the...
GLP‑1 Therapy Halves Insulin Use in Type 1 Diabetes
I so don't want to add to The Discourse, but I do have to say that the use of a GLP-1 has been a miracle for my Type 1 diabetes (not even the kind that the drugs are made for)....
Distinguish Dilutional Vs. Iron‑Deficiency Anemia in Pregnancy
Almost every pregnant woman's blood work shows anemia at some point. But there are two very different reasons for it and most providers do not distinguish between them. The first is dilutional. Your plasma volume increases by about 50% during pregnancy...
Redefining Balance: Prioritizing Kids Amid Work Chaos
This is the busiest that I’ve ever been work wise, and the next 6 months will be even crazier. Lately i’ve been closing my laptop more and stealing time for my kids individually. We take a few board games, hit...
Lead Well: Self‑Care, Embrace Failure, Prioritize Family
3 reflections from this speaker on leadership: —If you want to be a good leader for others, you have to learn to take care of yourself —Be willing to fail more and take more risks, because if you want to get better...
High‑Intensity Training Linked to Greater Brain Atrophy in Seniors
🤔This study followed older adults for 9 years and found that those assigned to long-term high‑intensity interval training (HIIT) actually had slightly more hippocampal and thalamic atrophy than controls who just followed national physical activity guidelines, while higher baseline fitness...
Skipping Nightly Brain Cleansing Compounds Mental Fatigue
“Night after night, if you’re not cleansing the brain, it becomes like compounding interest on a loan, that it continues to escalate time and time again, night after night. “ — Dr. Matthew Walker Listen to my interview with sleep expert Dr....
Seeing Struggling Teens Normalizes Healing and Breaks Cycles
Let's normalize truly "seeing" our teens when they struggle. That's how we break cycles 😔
Make Walking Your Default: 15‑20k Steps Daily
A simple identity and habit I've embodied recently: (It completely changed my life) I became a step maxxer. 15-20k steps per day MINIMUM. Walking should become your default activity if you are not actively producing something. Elite for endorphins. Elite for creative thinking. Elite for body composition. The...
Self‑Experiment Shows High‑Dose Statins May Reduce Exercise Performance
1/2) Given emerging literature I decided to test, in a randomized, placebo-controlled crossover experiment conducted on myself whether high-dose statins would impair my exercise performance.
Wellness Unfolds One Step, One Day, One Moment
❤️"Wellness is a journey an individual takes step by step, day by day, and in some cases moment by moment." 📷PAVING the Path to Wellness Workbook pg 29. #pavingwellness #wellness #wellbeing #health #life #lifestylemedicine #happiness #Healing #JoyTRAIN https://t.co/tBFiAyIm0o https://t.co/RKqhiQdlv3
Metabolic Health Drives Knee Osteoarthritis Progression
Knee Osteoarthritis Thread 4: Metabolic Health and the Knee. Your metabolic health will directly impact how your knee feels more than you can imagine. Your metabolic health directly influences how quickly your arthritis progresses and how your cartilage responds to...
Avoid These 9 Foods on an Empty Stomach
🍑🍆 9 FOODS YOU SHOULD NEVER EAT ON AN EMPTY STOMACH 🍛🌽 1. Citrus Fruits ~ Triggers acid reflux & bloating. 2. Spicy Food ~ Irritates stomach lining badly. 3. Coffee ~ Spikes cortisol, causes anxiety. 4. Yogurt ~ Kills good bacteria when stomach...
Breathing Exercise Sparks Life‑Changing Energy Surge
"The moment felt pretty special. “I could live here,” I thought after I stopped to feel the energy resistance rising in my body, induced by a little interval coupled with nose-only breathing." Love that.
Tailored Training Guide for Midlife Athletes
I recently created the Midlife Athlete's Training Guide. Why? Because many of you have asked me to write these up. So... Here's my first guide. 36 pages... why we need to train differently than when we were 30. How to...
Progress Over Perfection: Keep Restarting After Setbacks
As a health researcher, this might surprise you: Having a bad week isn’t a big deal. You can eat fast food, drink alcohol, and miss your workouts and still be completely fine. People who age the worst aren’t the ones who have...
Correct ADHD Behavior Gently, Avoiding Shame and Anger
A child psychologist trick: how to correct an ADHD child without triggering shame or anger.
Group Coaching Boosts Mental Health in Seniors
Community as Medicine: A Qualitative Study of How Group Health Coaching and Social Connection Improve Mental Well-Being in Older Adults https://t.co/U8mo1sYgt1 @MDPIOpenAccess https://t.co/2HCt6wBBSm
Mute Notifications with Android Digital Wellbeing for Better Sleep
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/SG76B2RrYG
Resistance Training Cuts Fat and Boosts Grip Strength
Exercise, nutrition, physical agent therapy in older adults with sarcopenic obesity: a systematic review and network meta-analysis RT can reduce BF% while simultaneously improving grip strength, representing an effective management strategy for sarcopenic obesity. https://t.co/p0wR2R5M1E