Release Resistance: Breathe, Relax, and Embrace Experience
" Let go of the battle. Breathe deeply and let it be. Let your body relax and your heart soften. open to whtever you experience without fighting." ~ Jack Kornfield https://t.co/4UqZmgP2vZ
Women’s Bodies Encode Stress Beyond Thoughts, Affecting Health
Women metabolize stress differently than men. We do not just register it cognitively. We embody it. It shows up in the jaw that never fully releases, the hips that stay tight and guarded, the sleep that turns shallow or shows more...
Discover Your Inner Peace in Daily Live Sessions
No two people live in the same world. How peaceful is yours? Join me live on Zoom every Monday, Tuesday, and Wednesday, starting at 9 a.m. Pacific Time. Register: athomewithbyronkatie.com theworkofbyronkatie #byronkatie #innerwisdom #selfhelp #selfinquiry #healingjourney #selflovejourney #dailylesson #mindfulness #TheWork
Doctor Cuts GLP‑1 After Low BMI, Dosage Adjusted
Quick update on the GLP-1s: Doctor told me yesterday to get off it, BMI (19.2) too low. Was always on the lowest dose of Zepbound, so will cut that in half (0.5 x 2.5mg) and space out (7 -> 10 -> 14...
Success Isn’t Enough—Therapy Keeps Me Grounded
Decided I'm gonna go back to therapy. I'm actually the happiest I've been in a long time. I've finally built great friendships and a found family in New York, I just tackled the last remnants of some old financial trauma I...
Reconnecting Body Awareness Boosts Sleep and Healing
72% of people in trauma therapy can describe their emotions in detail. Only 28% can locate where those emotions live in their body. That gap has a name, "interoceptive dissociation." Here's how to rebuild it, and why your sleep, your emotions, and...
Booster Speed-Processing Training Cuts Dementia Risk 25%
This one type of cognitive training might delay dementia.🧠🧠 In the ACTIVE randomized controlled trial, older adults were assigned to memory, reasoning, or speed training — then they were followed for 20 years. Standard memory and reasoning training didn't reduce dementia risk....
Bedtime Fruits Boost Natural Sleep and Recovery
Eat these before bed and naturally fix your sleep 😴👇 🍌 Banana: Magnesium relaxes muscles for deeper sleep. 🥝 Kiwi: Boosts serotonin for faster sleep. 🍒 Cherries: Natural melatonin for better recovery. 🍉 Watermelon: Hydration wakes you up fresh. Simple habits with a big impact. Try...
Recovery Becomes Your Superpower as Performance Slows
Recovery is a superpower... A thread... 1/There's a moment most aging athletes eventually hit. You finish a routine workout, but the next day, something is off. You're not just tired. You're slower. Less inclined to train. Your body is responding differently to...
Stop Overthinking, Start Enjoying the Present Moment
When we are caught up in thoughts about life we tend to enjoy it less. We get caught up listening to the commentary. https://t.co/oO66gxPptN
Heal with the Three Ns: Notice, Name, Normalize
The "three Ns" of healing: 1. Notice. 2. Name (or Name to Tame). 3. Normalize.
Video Games Offer Structure, Healing Through Challenge
Can video games provide structure & education through challenge? Join me with David Sussillo (@SussilloDavid), neuroscientist and author of a new autobiography, as we discuss the interaction of childhood trauma and resilience. https://t.co/CQWGwHcJHg https://t.co/9ZlRUZpZXw
Evening Workouts Boost Lasting Blood Sugar Control
For people with Type 2 diabetes, exercise later in the day tends to result in substantial and lasting improvements to blood sugar control. https://t.co/xO87XFTdQ4
Feel First, Think Second, Let Performance Follow
In physical training most coaches lead with the performance results. I think about those last. My prescription follows: Feel first. Mind second. Performance third. Performance is almost always a byproduct of getting the first two right.
Trust Your Body: Reduce Mileage in Final Taper
I used Runna for my Walt Disney World Marathon training and I'm using it for London now too. But this time I'm adjusting the taper to reduce mileage even further from what it recommends, just based on how I feel....
Three Moves to Relieve Upper Back Pain
Posture | Upper Back Pain 3 exercises that can help improve your posture and reduce upper back tension. Too much sitting makes your thoracic spine stiff and your upper back underactive, which often leads to tension. These exercises improve mobility in your spine...
10 Neuroscience-Backed Tips for a Stronger Brain
This month marks 10 years of TPH so we are celebrating with an episode about the top 10 neuroscience-backed tips for a stronger brain https://t.co/JfCASsdyaN
Embrace Boring Habits for an Extraordinary Life
Who else loves living a “boring” life? Underrated life hack: Being boring in the right ways. Go to bed early. Wake up early. Eat simple foods. Save money. Exercise. Read old books. Avoid drama. These aren’t flashy, but the ordinary will...
Longevity Comes From Simple Daily Habits, Not Extremes
I hate to break it to you, but the world’s longest-living people aren’t doing anything extreme. They move daily, eat mostly whole foods, sleep consistently, and have strong social connections. Boring. Effective. Evidence-based.
Catastrophic Thoughts Follow a Script—Learn to Interrupt
I'm neurodivergent and have a PhD in healthcare research. Your brain doesn't catastrophize randomly. It follows a script. Here's what the script looks like (and how to interrupt it):
Hit 50g Protein by Noon to Boost Performance
If you haven’t hit at least 50g of protein in by 12:30 pm you’re already behind. Yes, you should be eating 20–40g of protein at each meal. Skipping or under-eating earlier in the day is a big reason why you’re struggling. You’re...
Modern Health Advances Make 60‑year‑olds Feel Younger
Look at photos of 60 year olds from 1985. Then look at 60 year olds today. It's not even close. Something fundamentally shifted -- and it's not just skincare or fashion. We know more about sleep, metabolic health, strength training, and inflammation...
Simple Daily Habits Are My Ultimate Looksmaxxing Stack
my real “looksmaxxing” stack: - sunlight - 225g protein + single ingredient foods - 6x per week lifting/running - in-person human interaction - sex - evening sauna - wild roman skincare - meaningful deep work - daily walks (no phone) - 7-8 hours of sleep that’s it.
Sleep: The Essential Step in 12-Point Wellness
PAVING THE PATH TO WELLNESS: ROCK SOLID STEPSS TO OPTIMAL HEALTH--The extra S is for Sleep. Check out the image below to learn all 12 steps. Would a workshop with this title interest you? Yes or No. Why or Why not? Thank...
How You Resolve Conflict Predicts Marital Health
"It’s not about the amount of conflict we have in our marriages but rather how we resolve the conflict that is predictive of the health and vitality of the relationship." ~ Dr. Andrea Gurney https://t.co/aj2i397l0j @FamStudies
Neuroscience-Backed Tips to Reduce Anxiety & Depression
What's the smallest possible thing you could do today to feel less anxious and depressed? To celebrate the 10th anniversary of the 10% Happier podcast, I invited Dr. Wendy Suzuki and Dr. Amishi Jha to share their top 10 neuroscience-backed tips...
Medical Debt Drives Suicide, Not Patient Non‑Compliance
Sixteen percent of suicides in the United States have medical debt as a contributing factor. We talk about patient non-compliance in medicine as if it is a behavioral problem. For a significant number of patients, it is a financial one....
Strength Training Beats Pills, Injections, Surgery for Knee OA
Knee Osteoarthritis: Thread Number 3 The most powerful intervention for knee osteoarthritis is not a pill, not an injection, and not a surgery. It's not PRP and certainly not stem cells. It is the muscle above and below the joint. If you...
Find Calm in Silence Amid Life's Noise
"Go placidly amid the noise and haste And remember what peace there may be in silence"
Self-Checks Accurately Gauge Hydration via Urine Specific Gravity
Can athletes assess their own hydration status?💧 This new study investigated whether a combination of self-assessments of hydration status could accurately predict urine specific gravity (USG) 🔍 Using two different USG cut-offs: low ≤ 1.012, and high ≥ 1.020 📊 85 firefighters and athletes completed 2 x...
Embrace Flexibility: Missing a Gym Day Won’t Derail Progress
Back in the gym this morning after few days off after feeling run down. Front Squats, plenty of pulling & arms. Honestly looking forwards to it. Historically missing a day would have stressed me out. Can’t be an agile...
Stop Overthinking Loneliness—Join Community Groups Today
Go to them. Clubs, churches, lodges, etc. This stuff all still exists. It's a bunch of old people who will be thrilled you showed up. Bring a friend if you're nervous. You guys have to stop intellectualizing the "loneliness crisis"...
Exercise Should Be the World's Most Prescribed Pill
68% of Americans are on at least one prescription drug daily. ONLY 24% of Americans meet the minimum requirement of physical activity per week. If exercise were a pill, it would be the MOST prescribed drug on earth. Drug companies are winning. Movement...
GERD Often Appears without Heartburn—Recognize Hidden Symptoms
GERD isn’t always heartburn. Acid reflux can show up as regurgitation, gas, nausea, trouble swallowing—even cough or ear symptoms. If it keeps happening, don’t ignore it. There are simple ways to evaluate and treat it. More in vid: https://t.co/QpOXR3cVEw
Backyard Skate Park Fuels Post‑work Fitness and Skill Revival
Operation have a skate park in the back of my garage. Relearning old tricks and figuring out how to ride this stuff. Fantastic exercise after work today. https://t.co/L7m0m8mMk7
Meat Intake Slows Cognitive Decline in APOE 3/4,4/
Those who ate more meat overall had significantly slower cognitive decline and a lower risk of dementia, but only if they had the APOE 3/4 or 4/4 gene variants 🧬. Sorry vegans another W for 🥩 💪 🧠 https://t.co/vsCN4nmK7X
Stay Engaged, Don’t Get Sucked Into Partner’s Anger
Emotional intelligence is when you see that your partner is reacting with anger, but you choose to be a part of the conversation without getting sucked into their drama.
Prioritizing Heart‑rate Zones over Steps, Skipping Strength
Those zone minutes are my true focus. Steps are cool but I need that heartrate to match. I was going to do strength but not today.
Victors Choose Future Over Circumstances
Victors don't have fewer problems and they don't have easier circumstances. They just refuse to let their circumstances dictate their future.
Take 30 Seconds: Choose Forest or Lake Calm
30 seconds to breathe and whichever one feels the most calming right now: the forest or the lake? Or both? No wrong answer 🌳🐟🏞️
Walking Clears My Mind and Calms My Fear
Walking keeps me off heads. It reigns it my terror. I should have been walking a long time ago. Ah well. I’m here.
Fuel Up: Carbs Support Training and Body Adaptation
Some reminders for runners increasing carbs for performance and health while navigating tough body image feels. You’re not doing anything wrong if your body is changing or feels different right now. Your body is adapting to the work you are...
Stop Shaming Moms: Breastfeeding Isn't Universal
I’m a new dad. I’m the midst of witnessing the struggles my wife is dealing with breastfeeding. I will gladly take time out of my day to sh*t post about anyone shaming women who can’t breastfeed, because breastfeeding is not...
One‑minute Mindfulness
One minute #mindfulness practice to reduce stress. Get out of your head and into your body-relax your jaw and drop your shoulders, Loosen your arms and hands. Soft belly. Now take 3 long breaths. Inhale through the nose to a 5...
Test, Target, and Clear Oxalates with Lemon & Biotin
Do you know what oxalates are actually doing to your body? Did you know lemon juice breaks them down and biotin clears them out? Most people only know half the protocol, which is why you should get a urine organic acid...
30 Minutes Outdoors Daily Boosts Remote Workers' Mental Health
No matter the day, I always get outside for 30+ minutes. It’s so important for mental health, even more so when those that wfh like me.
Dear Younger Me: I Never Gave Up
Write a letter to your younger self telling them how far you've come. Tell them all you've learned. Share how you never gave up. Your inner child is impressed beyond what you can imagine.
Short Breaks Between Virtual Meetings Significantly Lower Stress
In 2021, Microsoft actually did a brain study on how virtual meetings fried your brain. It strapped EEG caps on people and had them sit through meetings. Main finding (shocker) is doing multiple meetings in a row spiked stress level…but a...
Pause, Appreciate, Imagine, Then Live Your Vision
Take a break. Imagine. Dream. Consider what could be. Stop and think about all that you have. Pause to feel gratitude for the wonderful things and people in your life. Acknowledge your own strengths and gifts. What do you...
Novelty Drives Procrastination; Use Productive Distractions Wisely
Our brains like novelty, and protect us from negative emotions. Is this what makes us procrastinate on work we know we HAVE to do, but keep putting off? Good post on productive procrastination, and how to combat it: https://t.co/cQJPPLLPb6 https://t.co/7jta7dFLjN