Choose Optimists: Their Advice Fuels Positive Growth
The older I get, the more I realize how important it is to take advice from optimistic people. Sure, pessimists get a lot right, but they are absolutely exhausting to be around. Be positive, be encouraging, and root for everyone. Never a bad reputation to have.
Lean Muscle Grocery List for Fat Loss
Comment “LIST” for my full list 👇🏽��Steal this grocery list from Sam’s Club if you want to lose fat and build lean muscle‼️ It will be really hard to get fat if this was all you ate 90% of the time....
Daily Habits Power Brain Health for Life
Brain health is the next frontier of healthcare, and we don’t have to wait for a miracle drug. The breakthrough at our fingertips, which is scalable and available to everyone, is applying what we already know: that daily behaviors can...
Choose Responsibility Over Blame to Reclaim Power
It can feel easier to blame circumstances, other people, or old habits. But putting yourself at choice means seeing where you’re creating the story of powerlessness, and deciding whether you want to keep living inside it. Read on my blog ➜ https://t.co/DYxKmK4eXS...
Emotional Mastery Marks True Personal Growth
Nobody tells you this: Emotional control is the ultimate sign of growth. The ability to remain unshaken by the little collisions and inconveniences of life. To avoid assigning false narratives to everyday slights. That’s when you take control of your...
Athlete Performance Hinges on Sleep Quality, Not Just Quantity
Sleep quality may be one of the most overlooked factors in athlete health. Research shows that we should be focusing not just on how long we sleep but how well we sleep. Read the article: https://t.co/JvrVyMv5H0 https://t.co/AYPCRZtFkJ
Meditation Can Feel Drug-Like, Then Reality Hits
Have you experienced a drug-like bliss in meditation and then snapped back to reality? Let me know in the comments 👇 https://t.co/lwZvxfLJyW
Gut Microbiome Depletion May Rejuvenate Aging Brain
Microbiome depletion rejuvenates the aging brain "...targeting the gut microbiome or its circulating mediators may therefore represent a non-invasive approach to promote brain health and cognitive resilience in aging..." https://t.co/GuBPBxx1p9
Muscle‑Brain Dialogue Holds Key to Dementia Prevention
Your muscles and your brain are in constant conversation. Most people have no idea this conversation is happening — or what's at stake when it goes quiet. Many of you fear dementia far more than a heart attack or a diabetes...
Personalized Nutrition Boosts Esports Cognitive Performance and Wellbeing
Personalised nutrition for health and performance in esports athletes 🎮 This new review summarised data from 52 studies to establish the best nutrition, lifestyle and supplementation strategies to support… 🧠 Cognitive performance 🫀 Wellbeing …in esports athletes. Here are the key recommendations ⬇️
Prioritize Whole‑Food Protein Over Powders and Snacks
Regular reminder from a sports dietitian that protein powder should not make up the majority of the protein in your diet. Whole food source of protein should be the primary source, not powders, bars or other foods with added protein...
Cultivating Openness to Hold Pain Without Crumbling
Can we cultivate openness big enough to hold our pain and not collapse into it?
Accountability and Push: Why Personal Trainers Matter
The main value of a personal trainer is that you (1) have a social contract to show up and (2) that they push you to do more.
First Step: Calmly Validate Before Correcting Eye‑Avoidance
The child therapist secret trick: what to do first when your ADHD child avoids eye contact after a mistake
AI‑Powered White‑Noise App Turns Tinnitus Research Into Relief
my husband @mistermorrill took all the published research on tinnitus sound therapy, gave it to Claude Code, and they made a white noise app we play on our Sonos move ♥️
Personalized NAD Boosting Needed; Redox Fingerprints Reveal Disease
Dynamics of blood NAD and glutathione in health, disease, aging and under NAD-booster treatment “In healthy population (n=299;18-70 year-olds) redox metabolites follow normal distribution in blood and remain unchanged during aging. NAD-boosting increased 4-6 fold the blood NAD+ depending on individual,...
Dry Needling Glutes Resolves Misdiagnosed SI Joint Pain
I had three patients on my schedule today with “SI joint pain”; two were evals. After dry needling specific trigger points in the gluteus medius muscle, their symptoms completely resolved with post treatment testing. I think “SIJ dysfunction” is largely...
Simple Neck Routine Relieves Riding‑Induced Tension
Neck Exercises With all the indoor riding I did this winter/spring, my neck flared up This short is a summary of the exercises I used to settle it down MWF when I was in the acute phase MF for maintenance
Surviving Abuse: My Unfiltered Story of Escape
Nobody talks about what it actually feels like to grow up in an abusive home. The fear every time you hear footsteps. The way you learn to read a room before you even walk in. The night I ran for my life at...
Personal Food Reactions Aren’t Universally Inflammatory, Says Dietitian
Dear people of the internet, If a food doesn’t sit well with your body, that’s valid. But that doesn’t necessarily make it “inflammatory”… and it doesn’t automatically make it a problem for everyone else. Your experience is real, but it is not universal. Sincerely, A...
Even Champions Defy Posture Myths, Proving Pain Isn’t Posture
Michael Phelps. Horrific posture. 23 Olympic gold medals. Usain Bolt. Scoliosis. Fastest man in recorded history. We spent DECADES telling patients their pain was caused by how they stood, sat, and moved. These two men just ran and swam through that entire argument.
Running, Not Coordination, Boosts Brain Neurogenesis
As a medical school professor, I tell students exercise is medicine. But a new study shows the TYPE of exercise determines whether your brain grows new neurons. Researchers compared treadmill running vs. coordination exercises at matched intensity. Published in Frontiers in Neuroscience: ->...
Regulate Your Nervous System Before Making Big Decisions
The calm decision protocol. Before any big decision: Sleep first Walk first Breathe first Wait first A dysregulated nervous system cannot access long horizon thinking. Regulate. Then decide.
Essential Guide to the Six Pillars of Lifestyle Medicine
Looking for a resource for foundational information on lifestyle medicine and adopting healthy habits? Please consider reading this book. It covers all 6 pillars of lifestyle medicine (exercise, nutrition, sleep, social connection, stress reduction, and avoidance of risky substances)....
Build Lasting Immunity with Colorful, Anti‑inflammatory Foods
A strong immune system is cultivated over time, not in a moment. By choosing whole, nutrient-dense foods—especially a wide variety of colorful vegetables and fruit, you provide your body with the essential nutrients it needs to function optimally. Incorporating anti-inflammatory ingredients like...
Simple Free Hacks Reset Your Nervous System Instantly
Three free nervous system interventions that work faster than most people expect. Morning sunlight Longer exhale breathing Walking without audio None of them are glamorous. All of them change the baseline. That is why they work.
Teen “Defiance” Often Signals Executive Function Overload
What you’re calling “lack of follow-through” might actually be executive functioning overload. The teen isn’t just refusing or being defiant. Their brain is flooded and trying to reset.
Most Think They're Well‑Rested—Reality Says Otherwise
74% of people think they're sleeping enough. Most aren't even close. Comment SLEEP FIX. The fix will be on its way. #sleepdoctor #sleepbetter #sleeptips #insomnia #circadianrhythm
Five Key Facts About Your Ideal Protein Intake
How much protein should we really be eating? Five things to know https://t.co/82fJiZEPcY #lifestylemedicine #health #pavingwellness
Delegate Personal Routines, Gain Time to Grow Wealth
Delegating will make you rich. I hired a guy on Fiverr to do this daily: - Meditate & cold showers - Run half-marathons - Deadlifts & squats - Journal & reflect I have so much more time to make money and my Fiverr guy says he...
Aging Toward Growth: Cultivating a Better Mindset Daily
One of my hopes is to age into a better mindset. The general trend seems to become less open minded, less resilient, less capable of handling change with ease and flexibility as the years roll by. I hope to grow in the...
When Your Life Feels Foreign: Reclaim Energy, Money, Purpose
Burnout isn’t always “I’m working too much.” Sometimes it’s “I built a life that doesn’t even feel like mine anymore.” If this carousel is stepping on your toes a little… every month I write for SELF Magazine and this one I...
Energy Deficit Undermines Training; Schedule Regular Anabolic Resets
When you train a lot, energy availability becomes the limiter. Not just chronically (RED-S)… but acutely. Day to day. Periods where you’re under-fueled = periods where your body is tearing down rather than building up. Over a season, these add up. That’s why you need...
Forest Bathing Shifts Perspective and Relieves Stress
Forest bathing is a form of stress relief. Spending time in nature often puts things in perspective. We see we're part of a larger ecosystem. Our connection to others and to the 🌎 becomes clearer. We can see things differently...
Healing Growth Starts by Rewiring Your Survival Nervous System
You can't access the subtle energy necessary for growth through a nervous system that's still in survival. Change is a physiological problem more than problem of willpower. Dense nervous systems are adapted from years of stress, poor sleep, and disconnection...
Horizontal Hip Extensions Maximize Lower Glutes, Spare Leg Growth
The lower gluteus maximus grows the most from strength training, followed by the upper gluteus maximus, and then the middle gluteus maximus. Frankie is crushing it lately by focusing on horizontal hip extension exercises. Not only do they grow the...
Art Heals: Which Role Will You Embrace?
Good evening from the drawings of artist odeandiefreunde - using art for archaic ends of healing and ministering to those ailing. She asks “Which one are you?”
7 Moves to Boost Hip Mobility and Resilience
Stiff Hips | Mobility Routine These 7 exercises help improve your hip mobility, groin strength and flexibility. When your hips move better and get stronger, your body can handle load more evenly. This can reduce stress on your lower back and knees. At...
University Forces Safety Quiz, Denies Ergonomic Upgrades
University required quarterly safety training: be careful when using a computer. If you don't have a proper desk, you will hurt yourself. Click this quiz to acknowledge. me: Oh, I need a better desk and chair to improve ergonomics. University:...
Decode Your Body’s Messages to Unlock Healing Wisdom
There’s a conversation happening between your body and your psyche that you’ve been waiting to hear. It holds your personal myth and the wisdom within your wounds. It's time you learn to translate... Once you do, you’ll identify every symptom,...
33 Simple
I’ve spent the last decade studying the biology of aging. 🧬 Here are the 33 simple principles for healthy aging that consistently show up in the research ↓
CIO Chat Tackles Leadership Burnout – Join Thursday
#CIOChat Good chat today. Join us at 2pm ET next Thursday. Topic: Leadership Burnout Hope you enjoy our movie tie-ins to intro next week’s topic. Please suggest topics and invite your IT colleagues. Every Thursday at 2pm ET. https://t.co/kNW8VcHSy6
Optimize Sets, Reps, Cardio, and Frequency for Maximum ROI
This 30min episode with @DrAndyGalpin solves the sets, reps, cardio-weight interference (?), training frequency and intensity questions… to ensure your exercise program gives you the best possible ROI.
Design Health Tools for Bad Days, Not Just Good Ones
If a health product only works on good days, it doesn’t work. That sounds obvious. But most products are still built like everyone is calm, focused, and ready to optimize their life at 7:12am. That’s not how behavior change works. So a lot of...
Squat‑Induced Heart Rate Spikes Aren’t Cardio
I hear this every week in my office: "Doc, my heart rate hits 150 during squats — that's cardio, right?" No. And if your cardiologist hasn't explained why, keep reading. 🧵
Combat Fight-or-Flight Stress with Breath, Walk, Connection
When you feel scared or angry, your body triggers the fight-or-flight response. This alters your physiology and makes you tense. To combat this, relax, take 5 deep breaths, take a walk, or call a friend. There's a lot of stress...
Ujjayi Breathing: Calm Mind, Energize Body
Ujjayi breathing calms and energizes mind and body. Inhale slowly then exhale like you're fogging a mirror. Close your mouth before you finish exhaling. You should feel a gentle constriction at the back of your throat. Continue several rounds of slow...
Peakspan: Targeting 90% Peak Capacity Across Lifespan
"Peakspan" should be the longevity marker everyone's talking about. It refers to how long we can maintain 90% or more of our peak capacity in one of several health domains like muscle strength, cognitive function, or fertility. And it recognizes that these...
Overfunctioning: Praised Competence, Hidden Personal Burnout
Try this on in your own life: Where are you the one who anticipates, executes, smooths, optimizes, holds the emotional tone, and fills the gaps before they are even visible? That pattern has a name: OVERFUNCTIONING. Overfunctioning is competence without boundaries. From...
5 Questions to Identify Personal Denial5 Questions to Identify Personal Denial
RT @JoeContrera How do we know if we’re in #denial, how do we recognize if we are kidding ourselves or stuck in a destructive pattern, relationship, job, etc.? Here are 5 questions to test your level of denial: https://t.co/jfGNIiikrg #personalgrowth https://t.co/s1QCtUi9jw