Targeted Nutrition May Lower Inflammation, Preserve Cognition
The impact of dietary constituents on inflammation and cognitive function in healthy older Irish adults: A pilot study "his study highlights the importance of nutrition and lifestyle in managing inflammation and cognitive decline in ageing. Targeted dietary interventions which address nutrient deficiencies may help preserve cognitive health and reduce inflammation in older adults." https://t.co/AYdBlo3lWy
Low Visceral Fat May Slow the Aging Process
Keeping Visceral Fat Low Is A Top-Tier Intervention For Potentially Slowing The Aging Rate Visceral adiposity, metabolic health and aging https://t.co/wyZSa83k4q
Artificial Lights Nearing Sunrise’s Full-Spectrum Benefits
There’s no replacement for morning sunlight. But at some point, somebody’s going to develop a bright (enough) artificial light that is balanced full spectrum or accurately simulates the color contrast present in sunrise. TuoLife (no affiliation) comes closest. Others you...
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/IVvpbMlBCC #sleep #android #health https://t.co/nFX8KlYOma
Detach From Outcomes, Embrace Incremental Progress Through Tiny Steps
It's sounds counterintuitive, but become unattached to the outcome. Become OK with it not happening. Then you're free to experiment. Do the next thing well. Transformation is just the hundreds of tiny steps. Yet a lot can happen during one...
Longevity Thrives on Simple, Sustainable Habits, Not Extremes
After 8 years in biological research, one thing is clear: The healthiest agers aren’t doing anything extreme. They’ve simply found a version of the basics they can sustain.
Split Zepbound/Mounjaro Doses Twice Weekly to Curb Hunger
Have hunger and food noise the last couple days before your Zepbound or Mounjaro shot? The half-life is 5 days for these which is why that might happen. Even with a higher dose this can happen. So I split their doses into...
New Book Honors Legacy, Offers Healing Journey
💜 #PubDay I wrote this with my whole heart… and with the stories of those who came before me. Today, it’s no longer just mine. The Cost of Healing in Silence is out now. May it meet you where you are 💜
One Bad Moment Doesn't Define Your Entire Day
You didn't have a bad day. You had a bad 15 minutes that you let define the rest of your day. Stop letting one bad moment run the whole day.
Small Intentional Choices Turn Dad Bod Into CEO Mindset
How do you go from recognizing a need for change to becoming an expert in the mechanics of transformation? 📈🚀 Tomorrow on Tippie Leads, we’re joined by Associate Professor of Instruction Rob Rouwenhorst . Before Rob became our resident expert...
Three Moves to Ease Sciatica and Back Pain
Sciatica 3 exercises that improve lumbar spine control, hip internal rotation and hamstring mobility Better lumbar control reduces unnecessary stress on your lower back. Improving hip rotation takes pressure off the spine. Improving hamstring mobility can reduce tension on the pelvis and...
Runners Should Adopt 360 Breathing Like Expectant Moms
Working through 360 breating is very popular during pregnancy and postpartum but really it should be just as popular in the running community
Compassion Is Your Superpower When Overwhelmed
If you’re overwhelmed, your greatest superpower is to treat yourself with compassion. Because as much as we’d like to, we’re not able to time travel, fly, read minds, battle the elements, or move mountains. Give yourself the support you need...
Calcium, Exercise, DXA Scans Prevent Costly GLP‑1 Surgeries
This is a very important study and I'm hearing from clinical experts in my network that the best prevention is calcium, weight bearing exercise and getting regular DXA Scans. Otherwise we're going to see a big increase in high-cost orthopedic...
Galaxy Watch 4 Adds BP Monitoring Amid Hypertension Crisis
Glad to see blood pressure monitoring rolling out on Galaxy Watch 4 in the US where 1 in 2 adults suffer from high blood pressure and only 1 in 4 is under control for what is known as the silent...
Grief Heals When Felt, Not Just Analyzed
Intellectualizing vs. Feeling Grief Intellectualizing Grief: •Rationalizing •Analyzing •Planning •Head (Thoughts) •Control/Avoidance •Detachment •Exhaustion Feeling Grief: •Experiencing •Allowing •Enduring •Body (Somatic Sensations) •Integration/Processing •Emotional Release •Movement
Strength Training: Overlooked Key to Longer Life
Strength is one of the largest predictors of all-cause mortality. Yet Nearly 60% of American adults do zero muscle-strengthening exercise. Not too little. Absolute Zero. The gym is the most underutilized healthcare facility in America.
Nutrition Hacks to Help Athletes Sleep Faster
From carbohydrate timing to tart cherry juice, this blog reviews the nutrition strategies that may help athletes fall asleep faster and sleep better. Read the blog: https://t.co/IIm1izjt7d https://t.co/LMjFmizYZi
Just 10 Minutes of Brisk Walking Boosts Health
I'm still seeing a lot of people who don't understand what this paper is saying, so a quick summary... What this paper is not saying: The harder you train, the lower your risk of major disease/death. What this paper is saying: Adding a small...
AHA Warns Red Meat, Full‑fat Dairy Are Unhealthy
JUST IN: American Heart Association says red meat and full fat dairy “has been shown repeatedly to be a not healthy way to eat”
Three Weekly Workouts Reverse Biological Aging, Study Shows
As a medical school professor, I can now say this with certainty: three workouts per week is the minimum dose to reverse biological aging. A massive new meta-analysis of 146 clinical trials from the University of Birmingham found that exercise improved...
Accept Trade‑offs, Find a Sustainable Personal Diet
Thinking in trade-offs: a necessary antidote to diet tribalism Finding a diet that sustainably works for you is enough of a win. Why pretend it has no downsides? https://t.co/HDBzBxocAo https://t.co/pLwqhVPBaf
Omega‑3 Cuts Inflammation and Muscle Soreness Post‑exercise
Omega-3 for recovery in sports - meta-analysis 🐟 This new meta-analysis compiled data from 41 studies (over 1800 participants) to establish the effects of omega-3 supplementation of inflammation and recovery after exercise-induced stress 📚 Here is what they found ⬇️ Omega-3 supplementation significantly...
Your Nervous System Prefers Familiar Pain over New Safety
A lot of “self-sabotage” is just your nervous system picking familiar pain over unfamiliar safety. Familiar feels predictable. And predictable often feels safer than better. That's why people stay in chaotic relationships, overwork loops, food patterns, stress cycles, old identities. And in these...
Cultivating Ego‑Free Compassion in Medical Practice
Finding peace by unhooking from ego and achieving a loving presence in medicine [PODCAST] http://dlvr.it/TRnksh Podcast #OncologyHematology
Find Rhythm, Reduce Overwhelm, Embrace Clarity
Your day isn’t meant to feel like a chaotic to-do list that never ends. It’s meant to have rhythm. A time to focus, a time to rest, and a time to actually enjoy life. When everything has its place, overwhelm fades…...
Master Chronocues to Fix Sleep, Energy, and Focus
You probably were not planning to read about chronocues today. But if your sleep is off, your energy is flat, your hunger is weird, and your brain feels slower than it should, this may be one of the most useful words...
Decade of Early Nights Ends: Laptops in Bed
We had a decade of no laptops in bed in this house and going to sleep by 10pm, and that’s over
We Breathe 20k Daily, yet Never Learn Proper Technique
Most people breathe about 20,000 times a day, yet almost no one is taught how to breathe well.
When Night Thoughts Spiral, Use This Calm Toolkit
Comment CALMNIGHTS if this felt uncomfortably accurate and you're ready for a toolkit that will help you out. Save this before your brain spirals tonight. Send this to the group chat without context and see who relates.
Burton’s 17th‑Century Depression Cure Beats Modern Medicine
The antidote to melancholy – Robert Burton's centuries-old salve for depression, far ahead of modern medicine https://t.co/7qVhWOAfdO
Doctors Neglect Sleep—Get Free Weekly Tips
Happy Doctor's Day to every physician out there doing the work. We spend our careers protecting everyone else's health and sleep is the one thing most of us are quietly neglecting. I know because I was one of them. I...
Morning Handwritten Pages Dissolve Creative Blocks
All of your creative problems will melt away with 3 handwritten journal pages, first thing in the morning, before you touch your phone.
Limit Strong Opinions, Stay Selectively Ignorant, Reduce Stress
To reduce your stress, try not to have strong and loud opinions about everything. Smart people are selectively ignorant about most things, and focused on some things.
Started Tracking Blood Glucose to Identify Spikes and Recovery Exercises
One of the few things I never tracked was blood glucose. Not anymore. I’ve never had issues with that, but I am interested in seen what spikes and doesn’t spike it. And what exercises help me after I spike it....
Be First, Then Act, Then Achieve
Use self-reflection to explore how you approach life. "You have to be before you can do and do before you can have." ~ Zig Ziglar https://t.co/BqpXjo7Tl9
Run Slow, Build Mileage: Speed Limits Endurance
I wish I could claim originality here, but one of the greatest coaches of all time had similar thoughts many years ago.. "It is important to realize this point; that it is not the distance that will stop you in training as...
Exercise Counters Mitochondrial Decline, Preserving Aging Muscle Function
Mitochondria dysfunction underlies age-related decline of skeletal muscle function, with exercise mitigating this effect. Studies in both mice and humans. @PNASnews https://t.co/QjSR8GMRsR
Show Love Through Actions, Not Just Words
How do you tell your kid “I love you” without saying “I love you?” I’ll go first.
Swap Stress for Steadiness: Redefine Success Identity
If you built success on stress— you can rebuild it on steadiness. But you cannot keep both identities.
Mindfulness of Thoughts Sparks Growth, Breath Calms Mind
60,000 thoughts a day. It's why #mindfulness of thoughts is the first step to personal growth. Conversely the more we stay out of our head and focused on the body and breath, the less unwanted thoughts monopolize our internal conversation....
Loving Others Can Unlock Deeper Self‑Love
They often say you need to love yourself to be able to love another, but I also wonder if one’s ability to love another well is an opening to loving oneself well too. Curious your thoughts 🧡#mindfulmft
Treating Classic PTSD Essential for CPTSD Success
It’s a trendy narrative on therapist social media to say that therapists are disproportionately prepared to treat classic PTSD and underprepared to treat CPTSD - because historically, that was (and in some circles, still is) true. But what I’m increasingly...
Experts Split on Ye Apology; Bipolar Trauma Highlighted
I spoke with four mental health experts about Ye’s apology ad. Similar to the general public, there is no consensus. We also discussed the severity of bipolar type 1, physical and inherited trauma, and accountability. https://t.co/nZ4mhoyGQO https://t.co/UAqCCu36MD
Focus Energy on Inner Work, Identity Follows
Put your energy where you need it. ✨ Your state of mind, your peace, your nervous system, that’s the work. Who you are will follow. #SelfWork #Therapy #SelfLove #Motivation #Love
Protein Powder: Easy Boost for Muscle, Recovery, Longevity
Protein is crucial for not only muscle build, but also for recovery and overall longevity. Protein powder can be a quick, easy way to increase your intake in the day. Can help as a snack midday, after a workout with...
Peptides Shift From Biomarkers to Feeling Control, Raising Risks
I think peptides are popular because they give people a feeling of power and control. One feels helpless when they can't sleep, stop scrolling, eat well or exercise consistently. A few injections wrestles back a feeling of control. Evidence...
Excessive Intensity Harms Performance; Choose a Balanced Approach
"Why are you 'the intensity police'?" 👮♂️ Because I've seen (and experienced first-hand) the negative performance and health impact of too much intensity in your routine. I saw numerous swimmers get burned out & overtrained (some got very sick) purely from pushing...
Slow Down, Appreciate What You Already Have
Maybe you don't need 'more' to live a better life. You just need to slow down enough to notice the good you already have.
Folic Acid Proven, Methyl Folate Is a Grift
Well, you will die alone with the grifters on that hill as folic acid is the only one that has been proven to reduce neural tube defects and yes, it even works for people with MTHFR variations. Methyl folate is...