Lean Results: Minimal Cardio, Max Diet, Sleep, Intensity
People always ask me about cardio and how much I do to stay lean. I do almost none. I walk 10k steps everyday. I do sprints (60 meter x 5 reps) 2 times a week. That is it. If you lock in diet and sleep and train with intensity. That is really all it takes. Oh, and peptides. 🙃💪🏻
7 Lessons for When Control Fails
New blog post: 7 Lessons for When Your Attempts to Control Outcomes Fail on @psychtoday https://t.co/vYdomxy0hM
Find Peace by Controlling Only What You Can
peace comes from focusing on what you can control. you can’t control what happens around you. but you can control your health. your mood. your experiences. how you show up for yourself every day. the moment you stop trying to control everything...
Frontline Voices Unfiltered: Healing Healthcare Through Stories
The modern health care system cannot be fixed with more academic jargon or sterile clinical lectures. We have enough data. What we lack are the raw human stories behind the stethoscope. For too long, the diverse voices that actually make up our...
AI Enables 4‑Day Workweeks, Double Productivity, Zero Anxiety
[startup idea] where the AI doesn’t replace people, instead allows them to work 6 hours a day, 4 days a week, become 2x productive and efficient and they get to go home without anxiety.
Rehab Focus Fuels Strength Gains and Bench PR Hope
This knee isn’t behaving…rehab taking full focus but also making some good strength gains. A couple of light-ish bikes. Rehab routine everyday, stretching twice, foam rolling daily and everything anti inflammatory under the sun. Could be PB’ing on bench soon,...
Reframe Stress: See Events at Their True Scale
Whenever we face a stressful situation, we tend to overestimate its importance. We need to gain perspective. Perspective isn’t about downplaying the significance of the event, it’s about reframing it to its proper level: https://thegrowtheq.com/to-perform-under-pressure-shift-your-perspective/
Postpartum Recovery Isn’t Instant; Bodies Don’t Bounce Back
“Bouncing back” postpartum is wildly inaccurate. Like a mom is going to just snap back into their old body when mentally and physically everything is drained
Your Brain Learned Bad Bedtime Habits—You Can Unlearn Them
You can fall asleep on the couch in 10 minutes but lie awake in bed for 2 hours. Here's exactly why and how to fix it. Your brain isn't broken. It just learned the wrong lesson about bedtime. The good news? What your...
From Fear of Failure to Embracing Bold Attempts
At 22, a priest read me the anointing of the sick. Doctors thought I might not make it. Years of surgeries forced me to face a brutal truth: tomorrow is not guaranteed. So I stopped asking, “What if this fails?” And started asking, “Why...
Executive Power Means Regulating Pressure, Not Enduring It
True executive power isn’t endurance. It’s regulation under pressure. Endurance is survival. Regulation is mastery.
Prep Ahead to Lighten Mental Load During Family Time
I’m taking several days off to be with my family which means prepping a bunch of PRs for code review and push when we get back. It mean getting ~dozen emails tha go out each week organized and ready to...
Consistent Morning Routine Fuels Daily Energy
Morning routine finished. Every single day. Today: > light in eyes + hair cap > breath work > protein + sups > strength 30 min > rucking 30 min > stretching 15 min > dry sauna > breakfast My favorite part of...
Push Past Rough Starts, Find Your Run Groove
Sunday reminder that sometimes we don’t feel awesome going into key workouts, but we can rise to the occasion and actually crush the damn thing. Never judge a run by last night’s sleep or the warmup. When we just let...
GLP‑1 Drugs Now Help Psoriatic Arthritis Beyond Weight Loss
The list of conditions for which GLP-1 drugs provide benefit independent of weight loss keeps growing. Add psoriatic arthritis #AAD26 @AADskin https://t.co/kJej6osXTS
10,000 Steps, 10,000 Words: Balance Body and Mind
Walk 10,000 steps a day to keep your body in shape: 10,000 steps = 5 miles Read 10,000 words a day to keep your mind in shape: 10,000 words = 25 pages of a book
Treatable Genitourinary Syndrome of Menopause: Options Available
Perimenopause and menopause can alter vaginal and urinary tissue through loss of local hormonal support. The result can be dryness, burning, pain with sex, urinary symptoms, and recurrent UTIs. This is not simply “aging.” It is often genitourinary syndrome of...
Progesterone Spikes Fragment Pregnancy Sleep, Lasting Beyond Birth
I remember sleeping so lightly when I was pregnant. Even a pin drop would wake me up. And once I was awake, falling back asleep took forever. I would lie there feeling wide awake like I was ready to start...
A 15‑minute Nap Adds an Hour of Sleep Weekly
The 15-minute nap remains undefeated. Do it daily and you get ~1 extra hour of sleep per week. Even if you don’t fall asleep, just lying down and closing your eyes still counts as a short stress and recovery break.
Six‑breath per Minute Breathing Boosts Heart Health
Use resonant breathing to create a 6 breath/minute practice. The key is to Inhale for 5-exhale for 5. This breath: • Boosts HRV a key marker of cardiovascular health • Lowers blood pressure & reduces the sympathetic stress response • Enhances oxygenation...
Stop Dysregulation: Notice Outgrown Patterns You Still Live
Sometimes the question isn’t: Why am I still dysregulated? but rather: Where am I still participating in something my body has already outgrown?
Break the Rumination Cycle with Six Simple Strategies
Effective Strategies To Stop A Rumination Loop: 1. Active Distraction. 2. Physical Movement. 3. Grounding Techniques. 4. Schedule "Worry Time.” 5. Write It Down. 6. Ask "What," Not "Why.”
Psychologist’s Quick Trick Boosts ADHD Cooperation Without Punishment
A child psychologist trick: The fastest way to improve ADHD cooperation at home without pressure or punishment
Fasting Alone Shed 100 Pounds in My 40s
I lost 100 pounds. No trainer. No pill. No surgery. Fasting. Intermittent → OMAD → 48 hrs → 72 hrs → 9 days without food. In my 40s. Strengthened my body. Sharpened my mind. I will not relent. You shouldn’t either. Do not fucking relent. You are stronger....
Mental Strength Requires Hard Work, Not Innate Talent
Mental strength is not a gift, it is something that you have to work very hard to develop. A masterclass on competition, by Novak Djokovic (@DjokerNole) https://t.co/Gp48fsZq5z
Consistent, Repeatable Moves End Low Back Flare-Ups
Low back pain usually isn’t about finding one magic exercise👇 It’s usually about doing the right things consistently instead of trying random stuff whenever it flares up. This move can help. �But the bigger win is when it becomes part of something repeatable. That’s...
Balanced Sleep Science Meets Psychology in Future of Everything
At a time when health gurus feel obliged to offer impossibly precise advice, this ep of @Rbaltman's "Future of Everything," featuring Jamie Zeitzer, focuses on sleep & offers (like the podcast more generally) just the right blend of science and...
Gratitude Reveals the Roots of Our Confidence
A Sunday morning thought: When we express gratitude, we unknowingly remind ourselves of the sources of confidence in our life - the people, places and things that matter most to us and where in our life we feel most certain and...
Boost NAD to Reduce Inflammation, Enhance Recovery, Slow Aging
#109 How To Boost NAD Levels To Fight Inflammation, Improve Recovery, and Slow Aging Dr @CharlesMBrenner with Rhonda Patrick @foundmyfitness https://t.co/EvDW71Wj2O https://t.co/9HoFCm2gIT
Managing Heat, Altitude, and Pollution for World Cup Performance
Environmental Challenges at the 2026 FIFA World Cup 🌍⚽ This review examined how environmental stressors will impact player health and performance during the 2026 FIFA World Cup across the USA, Canada, and Mexico 🏆 🌡️ Heat ⛰️ Altitude 🌫️ Air pollution & allergens ✈️ Travel 🦠...
Design Your Day, Don’t Let It Design You
Most people are trying to “fit” work into their day… while leaders design their day so work fits them. Here’s the truth: even presidents running entire countries protected quiet time, set non-negotiables, and stepped away to recharge. So if your calendar feels...
Training for Life: Fitness That Fuels Longevity
I’ve had the privilege of practicing in the same region for nearly 25 years. I’ve gotten to know many of my patients well. Some thrive despite the years; many don’t. Long ago, that observation started to quietly shape how I...
When Health Tracking Becomes Obsessive Overreach
The Tyranny of the Oura Ring “I started by counting my steps. Soon, I was counting every other biometric. Was that a good thing?…” An @WSJ editorial https://t.co/DSWwkDPT7o https://t.co/8YcrcVsOsq
Evidence Review: Do Sleep Supplements Actually Work?
Can supplements really improve sleep? This session reviews the evidence on melatonin, magnesium, tart cherry, glycine and more. Sign up: https://t.co/0PJC4DLDwV https://t.co/CHqyc8krh7
I Still Take Low-Dose Aspirin Despite Guidelines
Another reason I take a coated baby 81 mg aspirin a day, even though it’s no longer generally recommended
Ask Every Client About Eating Disorder History
⚠️ Question for Personal Trainers & Fitness/Nutrition Coaches (who provide nutrition advice to clients): How often do you ask clients about past history of (or active) eating disorders?
Choose Real Connection over Porn's Damaging Illusion
Men and women. Stop watching porn. It depletes your nervous system. It kills the ambition to find a real partner. A loving relationship is your most valuable asset. Don't trade your biology for a screen.
Joyful Environments Boost Creativity, Connection, and Impact
I’ve been thinking a lot about how different I feel when I’m in places that actually light me up. It’s not just that I’m happier, it’s that I have more capacity. More space to think, to create, to connect. And...
Take a 30‑second Breath in a Dreamy Circle
A little scene from a dream world 🌊 30 seconds to breathe as the circle completes
Undereating, Stress, Birth Control Fuel Women's Gut Problems
Almost every woman we work with has gut issues. Bloating, constipation, food sensitivities, acid reflux, etc. It is so common that most of them learn to live with it and forget that this is not normal. When you dig into their...
Shift to a 3:1 Omega Ratio for Health
Omega 3 versus Omega 6 for long term health? 🐟 Omega-3 (UNDER consumed) → Supports recovery → Reduces inflammation → Improves brain + heart health → Helps you perform at a higher level 🌽 Omega-6 (OVER consumed) → Found in processed foods + seed oils → Necessary in...
Seeking Evidence-Based Nutrition for Mental Health Relief
Dear algo, lead me to the people managing mental health concerns… the ones told their body just needs to “heal itself” with supplements & generic programs… the ones who feel like it’s their fault when it doesn’t work. Help me find...
Microbial Phenolics Mediate Oats' Cholesterol‑lowering Power
Cholesterol-lowering effects of oats induced by microbially produced phenolic metabolites in metabolic syndrome: a randomized controlled trial "Here we show that microbial phenolic metabolites are driving factors for the cholesterol-lowering effect of oats.." https://t.co/Y6fmNYStmZ
72‑Hour Fast Completed: Low
The 72 hour fast is complete. Cut it from 96 to 72 after hearing from others to not do 4 days for a first one. Wednesday - easy, locked in. Thursday - Similar. Breeze. Friday - felt a lack of energy...
Daily Reflection Fuels Resilience When Performance Falters
In elite sports mind is the final redundancy. Two keys 🔑 I ask clients to reflect on. 🔑 1. Daily reflection: one sentence post-session, “What leaked? What held?” 🔑 2. When darkness falls (injury, doubt, stalled progress), the superficial things scatter. What remains...
Healthy Love Keeps Your Nervous System Calm
Friendly reminder: Healthy love doesn’t force your nervous system into survival mode. Sincerely A Psychologist
Start Your Day with Simple Practices for Lasting Balance
How you begin your day can influence how you feel for the rest of it. I often recommend simple morning practices, like mindful breathing, movement, and taking a moment for tea, to help center the mind and support overall health....
Start Your Day Right: Make Your Bed First
Admiral William H. McRaven: If you make your bed every morning, you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and...
Holistic Training Counters Aging’s Multi‑Faceted Decline
Training for life means deliberately resisting the narrowing that accompanies aging without training. It means building and maintaining the full spectrum of physical capacity: aerobic base, strength, power, rotational core, lateral movement, balance, and landing mechanics. Not because any single...
Strong Social Ties Boost Health and Longevity
social disconnection is not just painful emotionally, it puts the body under biological stress. It is linked to higher inflammation, worse cardiovascular health, and a higher risk of early death, while stronger social relationships are consistently associated with better survival....