Listen to Your Body: Mindfulness Reveals Hidden Signals
Ever think one thing but your body is telling you something else? In #mindfulness #meditation training, we focus quite a bit on the body. The realization is this- the body has a lot to say, if we slow down long enough to listen and sense what it is saying to us. https://t.co/02WRhzzXPm
Overthinking Originates Beyond the Mind, Not Just Thoughts
things Bessel van der Kolk made me rethink about overthinking Most people think overthinking starts in the mind. I do not think that anymore. Here is what changed for me
Most Behavior Issues Are Biological, Not Parenting Failures
This isn't judgment... it's clarity. No one teaches parents that most "behavior problems" are actually biology problems. When you work with the body instead of fighting it, everything gets easier. Type KIDREST for my pediatric sleep masterclass. I'll teach you. 📌 Save/Repost...
Weigh on Day
Ladies, if you’ve been struggling to see your weight go down on the scale, weigh yourself on Day 2 of your period and watch the scale do down a couple lbs. I mean, it’s probably going to go back up...
Train Optimism in 10 Minutes with Best‑Possible‑Self
Optimism isn't something you're born with. It's trainable. This exercise shows you how: The Best Possible Self exercise takes 10 minutes. Used by psychologists worldwide. Proven in 29+ studies with nearly 3,000 participants. Here's how it works: 1️⃣ 𝗦𝘁𝗲𝗽 1: Set a timer for...
First Cool-Day Tempo Run Boosts Speed and Confidence
One of my favorite tricks I learned from my HS coach. In TX in the fall, on the 1st day when cool weather finally hits, do a longer hard tempo run. Why? You finally feel good on a run & instantly run...
Six Simple Habits, Not Perfect Plans, Burn Fat
Protein kills hunger. Veggies crowd out the junk. Water fixes what you thought was hunger in the first place. Sleep controls the hormones that make you overeat. Walking manages the stress that sends you straight to the pantry. Strength training...
Strong Social Ties Boost Happiness, Health, and Longevity
"People who are more socially connected to family, to friends, to community, are happier, they're physically healthier, and they live longer than people who are less well connected." The longest study on what makes people happier and healthier in life. https://t.co/tYbMmy2cMy
You Can't Control Events, But You Can Choose Resilience
You may not control all the events that happen to you, but you can decide not to be reduced by them. —Maya Angelou (born April 4, 1928) https://t.co/pvhps20JMl
Nutrition's Role in Enhancing Sleep: Join Webinar
Coaches, dietitians, academics, athletes: how can nutrition support sleep? Join the discussion. Register to the webinar: https://t.co/0PJC4DLDwV https://t.co/jyI255uZm3
Creating Lo‑Fi Beats to Calm My Stress
so stressful lately I went ahead and made a lo-fi video to chill out a bit https://youtu.be/zfVkSuoPkxE?si=J9MHZ3H5DXLHdvE2
Incretin Modulators Boost Health, Happiness, and Longevity
Life is a marshmallow test. Incretin modulators help you win while staying happy. I often ask big audiences - "how many of you are on GLP1?" and only a couple hands go up. Sometimes, none. That's when I understood that...
Flourishing Health: A Capacious View From Keynote
Great summary by Personify Health of my recent keynote talk offering capacious view of flourishing health at Thrive Summit (nb actually lecturer not prof @HarvardDBMI) https://t.co/jihbkhInXH @BStulberg @angeladuckw @shottan @EmilyBreslow @fittinsider https://t.co/WLiU9pBeCT
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...
Scrolling Before Bed Surprisingly Eases My Stress
Some say not to 😱scroll or 💩post before sleep. It actually removes my stress. https://t.co/O86npckw1r
Exercise Boosts NAD+, Enhancing Muscle Function in Aging
Healthy aging and muscle function are positively associated with NAD+ abundance in humans “… conversely, exercise-trained older individuals had NAD+ levels that were more similar to those found in younger individuals. NAD+ abundance positively correlated with average number of steps per day...
Design Your Dream Retirement: Turn Free Time Into Purpose
What will you do with your time… when it’s finally yours? For most of our lives, our days are already decided for us. School schedules. Work meetings. Endless notifications. Then one day… it all stops. And suddenly, your time is completely your own. That freedom? It’s...
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.”
5‑MeO
I mis-spoke here. This study showed 5-meo-DMT much more effective than psilocybin. This was specifically on treatment resistant depression. A 15 point MADRS reduction there is ~2x psilocybin and ~3x ketamine. 5-meo-DMT really is the most potent antidepressant known to...
Accept Mismatches, Skip Sending Disappointment Notes
If you ever find yourself sending a message to a creator that says “hey I’ve agreed with everything you’ve said but your last piece of content really let me down and I’m disappointed in you,” maybe don’t send it and...
Match Your Response to Your Level, Avoid Childish Reactions
I caught myself venting and realized… I was reacting like I’m in high school when I’m actually doing my PhD. Know your level. Don’t downshift for a trigger.
Unplug, Rest, Eat Well: Reclaim Human Limits
The human body can only be pushed so far, and I think a lot of us are pushing ourselves too far, me included. We do need to worry about: 1. Sleep and exercise 2. Eating right 3. Getting off of our devices 4. Having...
NMN and NR Show No Benefit for Elderly Muscle
The Effect of Nicotinamide Mononucleotide and Riboside on Skeletal Muscle Mass and Function: A Systematic Review and Meta‐Analysis “… In conclusion, current evidence does not support the use of NMN and NR as effective interventions for improving muscle function and mass...
Prioritize 7+ Hours Sleep for Better Fertility
When I was struggling to get my period back, I was sleeping 5-6 hours a night and thought that was fine. I was wrong. Your body does a lot of its hormonal work while you sleep. Growth hormone is released primarily...
Preserve Peace: Let Others Be Wrong on Trivialities
If you want to protect your inner peace, let people be wrong. Especially if it’s about something minor.
DIY Magnesium Spray From Epsom Salt Saves Money
If you have epsom salts, you don’t need to spend money on a magnesium spray. Just put a few scoops of your epsom salt in a spray bottle, add water, shake shake shake and voila….magnesium spray. I get leg cramps...
More Athletes Testing Rotation and Abduction in Hip Extensions
Love this unique spin. People doing much more experimentation this past year on slight rotation, abduction, and abduction during hip extension exercises.
Family Roles Trap Us; Breaking Boundaries Demands Courage
Many people understand boundaries intellectually, but when it comes to parents and siblings, old roles, expectations, and family history can make it incredibly hard to actually speak up or change the dynamic. https://open.substack.com/pub/nedratawwab/p/breaking-the-family-pattern?r=1t2l0o&utm_medium=ios
Weigh Immediate Pain and Future Gain for Better Choices
It’s not delayed gratification, it’s future suffering prevention. Every choice has an immediate pain/pleasure impact and a long-term pain/pleasure impact. If you can simply hold the present and future implications of any decision in your mind at the same time, making the...
Newborns Thrive on Faces, Not Toys
Newborns do not need developmental toys. They just need your face, your voice, and your attention. You can buy every toy on the market and your baby will still prefer staring at your face. Your face moves, changes expression, makes sound,...
Wearables Distinguish Real Fatigue From Cat‑like Laziness
Wearables (can) help with that eternal question... "I feel kinda tired today. Am I really tired, or am I just being a 🐱?" That question is a very stressful question for athletes. It can rattle around in your head for days. And...
Free Self‑Care Tattoo Marks 475 Days Sober
@lavierapide offers a “Prends soin de toi” (take care of yourself) tattoo at @rayonnoirparis as part of a mental health project with stopsuicide.ch — the tattoo is free, but you can donate whatever you can to the organisation. Oh and...
Belly Breathing Grounds You, Eases Tension Instantly
Feeling tense? Use your breath to shift your stress response. Slow it down. Make it deep. Breathe from your lower abdomen. This is a very grounding and relaxing practice. The key is to center your attention down into the body;...
Leave Work Behind: Strategies to End After‑Hours Rumination
@drlisamariebobby interviewed me for her podcast #LoveHappinessAndSuccess and asked how we can stop ruminating about work after work. https://t.co/ZnZs8XfoHS
Being Right Matters Less than Handling Hurt Wisely
I had to check myself…being right doesn’t mean much if how you handle being hurt pushes away everything that matters.
Apple Watch Pioneered Health Tech, Yet Defies Wellness Trends
As part of this week’s Apple 50 package, today’s Optimizer is all about how the Apple Watch shaped so much of modern health tech — and in some ways, stands in opposition to where wellness trends are headed. https://www.theverge.com/column/906391/apple-watch-optimizer-apple-50-health-tech-wearables
A Simple Phrase to Your Child Heals Your Inner Self
What’s the last thing you said to your child… that turned out to feel healing to your inner child? I’ll go first.
Walking and Running: One Continuum, Infinite Options
Walking & Running aren't separate activities. They lie on a continuum: 🚶♂️ 🏃♂️ You have all points on the range at your disposal... You can go... - All walking - A walk with 30s jog every 5 min. - A jog with walk breaks when...
Restore Your Natural Psychedelic Cycle to Prevent Addiction
Your body already does what psychedelics do. Every day, your circadian system runs a death-rebirth cycle using serotonin, melatonin, cortisol, and endocannabinoids. You're vulnerable to addiction and other mental health disorders when that cycle breaks. Recovery starts with restoring it:🧵
Saying Yes When Your Body Says No Undermines Self
For a long time, I thrived in being someone people could rely on. Because it meant I was capable, reliable and trustworthy. Being needed and relied upon made me feel important, like I was useful and nice. But, nice‑ness isn't always kindness. Because,...
Early Taper Forces Goal Adjustments Amid Marathon Recovery
London Marathon training threw me a curveball this week. Starting taper early. Adjusting goals. Hoping to heal up in the next few weeks.
Relieve Lower Back Pain with Hip Mobility, Glutes, Core
Low back pain | mobility routine 4 exercises that help take pressure off your lower back, improve hip mobility, activate your glutes and strengthen your core If your hips are stiff and your core isn’t doing its job, your lower back has...
Stop Delaying—Your Future Self Is Watching Now
Your future self is watching you right now. • Waiting • Making excuses • Choosing comfort • Waiting for it to be "perfect" Wondering why you're punishing them
Eat More Fruits and Veggies for Better Health
Here's a podcast on healthy eating. The take away tip---Eat more vegetables and fruits. Take a listen. https://t.co/IP0e6tfkQD #nutrition #lifestylemedicine #pavingwellness #health #CardioTwitter #MedTwitter #medicalschools #medicalstudents #healthy #HealthyLife #WellnessJourney #wellbeing #coaching #healthcoaching #wellnesscoaching
Nutrition Hacks to Boost Sleep, Recovery, Performance
Can you improve sleep with nutrition? Learn how to optimise sleep for better recovery, adaptation and performance. Early-bird rate ends soon: https://t.co/6Nswtdw8XP https://t.co/GceImySM7b
Quit Stress Eating Without Willpower: My 10‑Year Journey
I’m a neurodivergent health research advisor and used to struggle with stress & binge eating. It took me almost 10 years to beat it and I'm gonna tell you how in 2 min. Here’s how I stopped stress eating without relying on...
Cat Videos Boost Workplace Mental Health, Says Couric
How is watching cat videos the answer to promoting people’s mental health at work? Find out in my interview with Katie Couric on YouTube: https://www.youtube.com/watch?v=TZNBkyTWceE
Combined Sleep, Exercise, and Diet Lower Cardiovascular Risk
Combined variations in sleep, physical activity, and nutrition and the risk of major adverse cardiovascular events https://t.co/9avC26ZMYv #lifestylemedicine #CardioTwitter #health #MedTwitter #HealthyLife #pavingwellness #medicalschool #medicaleducation #exercise #nutrition #sleep
8‑9½ Hrs Sleep, 40‑105 Min Exercise Cuts MACE 57%
https://t.co/IOM6UP2RJ0 "The best combination included sleeping for about 8 to 9.5 hours per night, getting in roughly 40 to 105 minutes of moderate-to-vigorous activity daily, and maintaining a higher-quality diet. This combination had a 57% lower MACE risk." #lifestylemedicine #pavingwellness #health...
Exercise Is the Ultimate Brain Booster
“Exercise is the most transformative thing that you can do for your brain today." https://t.co/6PNf6DNBXa