Speak to Yourself Like You Speak to Friends
You would never tell a friend they’re not good enough. You wouldn’t tell them they’ll never make it. You wouldn’t constantly remind them of their flaws. So why do it to yourself? The way you speak to yourself matters. Your thoughts shape your confidence. Your confidence shapes your actions. And your actions shape your results. Start treating yourself with the same encouragement, patience, and belief you give to others. DJ
Interdisciplinary Team Launches Culinary Psychology Book
This weekend, I received 5 copies of our Culinary Psychology book. My contribution to this book is in lifestyle medicine, connecting food with the six pillars of lifestyle medicine. There's also a chapter on empowering healthy eating patterns, Chapter 12. I...
Aging Decline Is Optional: Midlife Athlete Playbook
I'm a 62-year-old orthopedic surgeon, trail runner, climber, and cyclist. This is my Midlife Athlete's Playbook. I've combined what I've learned from 30+ years of treating active adults, and from training through my own 50s and 60s. The physiology of...
Stop Running When Pain Persists Beyond 48 Hours
“How much pain is too much pain to keep running?” If you’re asking this question, a short break of a few days might be needed. But here are the criteria I use. If these signs are present I recommend a break...
30‑Minute Post‑Screen Routine Calms ADHD Children
A child psychologist trick: what to do in the 30 minutes after screen time for ADHD kids
Kids Thrive when Parents Choose Repair over Perfection
Kids don’t need perfect parents. Kids need parents who repair. What does repair sound like in your home? I’ll go first.
Focus on What Matters and You Can Control
Most of what you’re worried about right now… you can’t control. Years ago, I drew a simple sketch with two circles. Things you can control. Things that matter. 🎯 The overlap is where your attention belongs. When your circle of concern gets bigger than your...
Static Stretching Boosts Whole-Body Flexibility via Tolerance
Static stretching training programs do not just increase the flexibility of the stretched limb. They also increase the flexibility of unstretched limbs. This is because the flexibilty increase is underpinned by increased stretch tolerance, which is a global phenomenon. https://t.co/lOd295skvG
Protein Isn’t Essential with Carbs During Workouts
Do I need to take protein with my carbohydrate during exercise? We are all aware of drinks and the gels that are commercially available as carbohydrate sources. But should we be thinking of protein as well? Read the blog for...
Psychologist's Simple Trick to Reset ADHD Kids' Screens
A child psychologist trick: how to detox an ADHD child’s brain after too much screen time
Mediterranean Diet and Exercise Key for Mood Health
The role of diet and physical activity in managing anxiety and depression: A scoping review 👉 “Mediterranean diet is the most mapped pattern for depressive outcomes…. Physical activity shows the largest evidence base for mood and cognition….” https://t.co/f5Cv1ofgjc https://t.co/bMA3GrMCTq
Intense Interval Exercise Boosts Panic Disorder Treatment
Brief intermittent intense exercise as interoceptive exposure for panic disorder: a randomized controlled clinical trial “ These findings support the incorporation of structured exercise-based IE into PD treatment programs…” https://t.co/vUfchaSqzr https://t.co/UH9aMF120R
Program Low Back Easily Using Extension‑Bias Templates
The low back isn’t a scary joint. It’s one of the easiest to program around, if you know what to look for. First, identify the position of bias and preposition the body into it. An extension-bias template: Squat: front squat Hinge: hip thrust Lunge: goblet split...
Nature Exposure Linked to Lower Self-Reported Pain
Toward an understanding of how and why nature exposure is associated with reduced self-reported pain https://t.co/jPONqce8Sd
Strong Glutes Extend Longevity and Midlife Independence
This Muscle Is the Unsung Hero of Longevity Building your butt muscles will help you stay injury-free and independent in midlife and beyond. https://t.co/m6NODA1e2P https://t.co/vq6a8HFntM
Do Hardest Work Before Lunch; Afternoons Are Low‑energy
NO ONE in my family schedules an important doctor appointment at 3PM. About seven hours after you wake up, your brain hits a biological trough. Focus drops, mistakes rise, and decisions get worse. The fix is simple. For most people, it pays to...
Friendship: Intentional Small Acts Make Support Simple
FRIENDSHIP TRUTH: Supporting your friends ACTUALLY isn’t hard… this season has me re-learning what it means to really call yourself someone’s friend. Sometimes ‘friend dates’ aren’t linking up for drinks… it might be helping your friends pack orders or do...
Combined NMN and CD38 Inhibitor Rejuvenates Aging Muscles
Double-Pronged NAD Preservation: Delaying Cellular Senescence and Initiating Musculoskeletal Regeneration https://t.co/bnkkn0xblj Scheme 1: A novel synergistic drug combination (N + A) consisting of an NAD+ precursor (NMN) and an NAD+ consumption (CD38) inhibitor (API) promotes musculoskeletal regeneration in aging.
Stop Sabotaging Yourself: Action Beats Skill Mastery
I have trained over 12,000 writers & ghostwriters. And what people struggle with the most isn't the "hard skills." It's the relationship they have with themselves. They are their own worst enemy. They talk themselves out of taking action. They...
Zone 2 Cardio: The Forgotten Key to Fight Performance
Fighters don't know shit about zone 2 cardio. We just figured out–A LONG TIME AGO–that slow steady roadwork is important to fight at a high intensity.
Biannual Check‑ups: Health, Finances, and Life Alignment
Every 6 months, I strongly recommend: ✅Blood work (hormone and metabolic panel) ✅Dental cleaning (our oral health is connected to our gut and brain) ✅Financials (review investments, budget, planing, and tithing) ✅ Eye exam (especially if you’re on screens a lot or drive frequently) ✅...
Self‑care Isn’t Laziness; You Can’t Pour Empty
You can't pour from an empty cup. But somehow we've built a culture that calls the empty cup lazy.
Health Starts With a Simple Routine: Sleep, Exercise, Eat
Best things you can do for health. Decide: + when to sleep + when to exercise + what to eat Routine does the heavy lifting.
Rest Days Are Essential for Long-Term Training Success
Rest and recovery aren’t optional extras for people who train consistently; they’re part of what makes the training effective long-term. When you push hard most days, fatigue builds up (physically and mentally). Scheduled rest allows your muscles, nervous system, and...
Try KillSwitch: A Simple Biohack for Better Sleep
Many people have told me to tape my mouth shut over the years, but they don't realize it's actually one of my favorite biohacks. If you're looking for more ways to improve your sleep quality, I suggest trying @switchsupplements. A...
Six Miles a Day Beats Philosophy for Businessmen's Happiness
Bertrand Russell on walking: “Man is an animal, and his happiness depends upon his physiology more than he likes to think. This is a humble conclusion, but I cannot make myself disbelieve it. Unhappy businessmen, I am convinced, would increase their...
Therapist Endorsing Perpetration Urges Is Dangerous, Nuance Needed
I have been mulling over the therapyjeff post folks are talking about, trying to decide whether to comment and what to say. In some ways, my thoughts are simple - a therapist publicly supporting folks with perpetration urges sends a hugely...
Box Breathing Boosts Focus and Calms Stress
Paced breathing involves consciously inhaling and exhaling to a set rhythm. Research shows paced breathing exercises can both focus attention and regulate the nervous system. Try box breathing used by Navy Seals to manage stress. Perform several rounds till relaxation...
Most Worries Are Meaningless in the Grand Scheme
I hope this puts things in perspective… Whatever little things you're worried about right now like the judgment of a stranger because they left a comment that upset you, or a fight you're having with a friend or acquaintance that...
Get Free Dietitian Care with Blue Cross Texas
Dietitians & quality nutrition care shouldn’t be a ✨luxury✨... You might be able to see a dietitian through your insurance… for $0. (Yes, actually.) Especially if you have Blue Cross Blue Shield TX. Most of my patients see me weekly. That would *normally* cost...
Team-Based Care Unites All Health Professionals
https://t.co/nZa7q6u0d0 Collaborating with physicians, nurses, registered dietitians, fitness professionals, OTs, PTs, PAs, NPs, health coaches, and other healthcare professionals is how we can deliver interdisciplinary care. #lifestylemedicine #healthcare https://t.co/tPJivndvpX
Stop Over‑Optimizing: Embrace the Messy Middle
Are we optimizing our way out of joy? When we try to optimize everything, we stop living and experiencing. We lose out of the messiness that makes life interesting, and work creative. The case for the messy middle: https://thegrowtheq.com/stop-over-optimizing-everything/
Stubborn Consistency Beats Motivation and Hype
I’ve always found stubborn consistency is what actually carries you through the dark, not motivation, not hype. https://t.co/RJQWJ3bA4V
Carnivore Advocates Cite Feelings, Ignore Placebo Irony
The irony of you pointing out the placebo effect but the entire carnivore community’s only evidence of effectiveness is “I feel better on carnivore.”
Happiness Requires Letting Go of Past and Future
“To be happy you must eliminate two things. The fear of a bad future and the memory of a bad past.”
Exercise Dramatically Rewires and Boosts Your Brain
“Exercise is the most transformative thing that you can do for your brain today." https://t.co/6PNf6DNBXa
Resilience Means Embracing Failure and Learning Cycles
RT Resilience is not about avoiding failure, but really looking at how you can survive learning cycles and challenges. #Startup #Entrepreneur @Star_CIO https://t.co/eL5eGE172N
Stop Caring About Others' Imagined Judgments; You Aren't Central
Harsh truth: No one on earth is thinking about you anywhere near as much as you think they are. Despite what you believed growing up, you are not the center of the universe. The people you think are judging you...
Seeking Safe Marathon Training Tips After Injury
I’m thinking about re-attempting a marathon. The last time I did a lot of training for it I ended up getting injured and not making it. For those of you who do a lot of long distance running, do you have...
Perfect Words Won’t Make Narcissistic Parents See You
For those of us who experienced a 'heads you win/tails I lose' dynamic in childhood, I wonder if the appeal of parenting scripts is that we've always been looking for the perfect words to explain ourselves? The perfect words to...
Break the Stress Spiral: Proven Strategies for High‑Achieving Women
Are you stuck in the stress spiral? Every day is like Groundhog Day… and it’s starting to effect everything… your performance, your energy, your relationships, your health. You don’t know how much longer you can handle this… or how to stop it. Come...
Consistent Sleep Cuts Mortality Risk More Than Duration
Sleep regularity was a stronger predictor of all-cause mortality than sleep duration 👉 Higher sleep regularity was associated with a 20%–48% lower risk of all-cause mortality. https://t.co/AO6rthJcdU https://t.co/em0u1eKZiA
Mindfulness: Examine Thoughts, Keep Only What Helps
Mindfulness is the art of being present in whatever you are doing, whatever you are thinking. It involves holding up each thought, examining its value and utility and discarding it if it is debilitating or wasteful. ~Avis Viswanathan https://t.co/OWB7LZ4VQ3
Better Cardio Fitness Cuts Dementia, Depression, Psychosis Risks
Higher cardiorespiratory fitness is linked to significantly reduced risks of dementia, depression, and psychotic disorders, with even modest fitness improvements offering measurable mental health benefits. mentalhealth
Mindfulness Returns You to the Present, Amplifying Happiness
"Mindfulness helps you go home to the present. And every time you go there and recognize a condition of happiness that you have, happiness comes." Thich Nhat Hanh #ThinkBigSundayWithMarsha #sundayvibes #SundayThoughts #Mindfulness #MindBody #InnerPeace https://t.co/tzZTnBnH1y
Light Running During Rehab Won’t Delay Recovery
"Why continue running while rehabbing an injury, won't that make it worse?" Usually no. It only makes things worse if you keep training as if nothing happened. With most running injuries, we're looking at a period of 6-12 weeks of rehab. Maintaining...
Wearable Rings Bring Blood Testing to Consumers
Your next “annual physical” might come from your ring + an app. Companies like @ouraring & @function are turning blood testing into a consumer product. Empowerment… or overdiagnosis? The line between wellness and medicine is disappearing fast. https://t.co/OuHXu0NW38
Stop Letting Your Body Quietly Narrow Your Life
Don’t let your life "narrow." I’ve been an orthopedic surgeon for 30 years. The thing I watch happen to people — more than any injury or surgery — is what I call the narrowing. Most of my patients have no idea it’s...
Grounded Moments Reveal How Small Worries Fade
Been in my head a lot in the last week. Then as I sat down here barefoot, my body felt it just melted into the hug of the earth. Why do we sweat over small things?
Psychedelics Cut Miner Depression, PTSD Amid Crisis
we've lost too many miners to suicide…twice the US average. Psychedelics linked to 87% drop in depression & 88% in PTSD symptoms after one session in studies. Trump's new EO fast-tracks research. If struggling: Call 988 or Miners Look after each...