Progressive Overload and Volume Drive Muscle Hypertrophy
Want to build muscle effectively? 💪 Muscle hypertrophy happens when protein synthesis outpaces breakdown driven by smart training, nutrition, and recovery. 1. Resistance Training Gradually increase weight, reps, or difficulty over time. • Aim for 10–20+ weekly sets per muscle group (spread over 2–4 sessions) • 6–12 reps at moderate loads works great, but training close to failure (0–3 reps left) matters most • Focus on compound lifts (squats, deadlifts, bench, rows, presses) + isolation work • Train each muscle 2–3x per week for optimal recovery & volume Full range of motion + controlled eccentrics = better gains. Track your workouts and beat last week’s numbers when possible.
No Excuses: Dominate Your Workout and Life
Another 💯 domination workout ✅ Ain’t no excuses for not being the real deal irl https://t.co/omfnv1ndXM
Your Body Dreads Monday Because It Anticipates Depletion
If you dread Monday— it’s because your body remembers what the week costs you. Your physiology is anticipating depletion.
GLP Diet: Lose Weight While Enjoying Favorite Foods
Get on the GLPs and you can eat whatever you want. I lost 15 lbs almost exclusively eating all my favorite meals every day Even started drinking full fat Coke again. It’s decadent
Serve Yourself First to Better Serve Others
Where can you best be of service? I'm going to suggest to start with yourself. Be of service to yourself. It's not selfish to care for yourself first. When you do you'll be in a better place to do...
Marathon Training Preps You for Breastfeeding Success
I think previous marathon training cycles really prepared me for breastfeeding my newborn. For both you have to focus on recovery and sleep, drink lots of water/ electrolytes, fuel your body appropriately, and keep going even when you don’t feel...
College Isn’t the “Best Time”—Stop the Ageist Myth
PSA: Please stop telling college students it's the "best time of their lives." 1. That's not necessarily true. What is more true: It's a unique time. It's an important time. It can be life-changing. 2. It's ageist. It implies everything...
Kids' Meltdowns Stem From Overtired, Dysregulated Nervous Systems
Most parents are not dealing with a “bad kid.” They’re dealing with an overtired, overstimulated, dysregulated nervous system. So these are 10 things I personally try not to normalize when it comes to kids’ sleep. Because poor sleep shows up as...
Sleep: The Untapped Billion‑Dollar Performance Drug
If you could bottle up sleep and sell it as a performance-enhancing drug it would be a billion-dollar blockbuster.
Aging Seniors Need More Protein, Calcium and Healthy Teeth
https://www.channelnewsasia.com/today/big-read/malnutrition-seniors-elderly-diet-health-changes-nutrition-6018116 This is also why you need to look after your teeth. Poor dental health can affect your ability to chew. And yes, you need more protein and more calcium as you age. Not less.
Clear Space First, Then Grow
You can’t build something new on top of something that’s already too full. Your calendar. Your task list. Your mind. Before growth comes clarity. And before clarity… comes space. What do you need to clear out this week? 👉 Read more and make space for what matters:...
Recover Smart: Sleep, Rest, Eat, Cut Intensity
What if you run *too hard* for *too long*? If you might have risked injury or excessive fatigue/soreness, the best things to do are: 1. Sleep as much as possible 2. Rest 1-2 extra days 3. Overeat for ~2-3 days 4. Cut intensity the...
Low‑caffeine Green Tea Boosts Seniors' Sleep by Reducing Stress
Ingestion of green tea with lowered caffeine improves sleep quality of the elderly via suppression of stress https://t.co/kkkrKHlwv2
Strides: Keep Heart Rate Low, Prioritize Cadence
Strides, when done correctly, shouldn't be long enough (or fast enough) to significantly elevate your heart rate. Shoot for... - Set cadence first - Progressively lengthen stride over ~10-15s - Gradually build to ~5k pace or a little quicker - Once you hit that pace,...
Hormones Shape Emotions, Pain, Stress—Learn This Early
Most women I know were never taught that their hormones affect how they process emotion, pain, and stress — not just their cycle. What’s something about your own biology you wish you’d learned 10 years earlier?
Resistance Signals Limits; Flexibility Comes From Pausing
Resistance in therapy isn't bad. It doesn't mean anyone's doing anything wrong. I would love for folks to think of resistance as similar to the feeling of the "edge" when stretching a muscle. That sensation is not bad - it's...
Passion, Not Paycheck, Fuels Longevity in the Elderly
The oldest living people have a craft. Something they love so much they do it without getting paid. Fulfillment creates human longevity.
Take a Break; The World Keeps Turning
You are allowed to step back, disconnect, and disappear for a while. The world will go on without you, but you will come back to yourself.
Eat High‑GI Early, Boost Minerals for Better Sleep
This blog looks at how nutrition may support sleep, from high GI foods eaten earlier in the evening to iron, zinc, and magnesium status. Read the blog: https://t.co/157rKQl3mI https://t.co/glgSbgxorT
Self‑belief Can Trap You; Awareness Breaks Limits
Over time, we build a picture of who we think we are. The ways we cope with stress and discomfort start to feel like proof of our limits. In this video, I explore why self-belief isn’t always working in our favor...
Prioritize Real Life over Screen Time, Spread Love
Life time > screen time Checking out for a bit. Sending love and well wishes to all of you ❤️✌️
Injured Runners Usually Keep Running, Just Scale Back
When rehabbing an injured runner, is very rare that they need to completely stop running. There are a few injuries that require complete rest, but for the most part we use a reduction in intensity/volume before rest. For the most...
Weight‑loss Drugs Curb Intake; Future Targets Calorie Burn
The current meds help people eat fewer calories. That’s how they work for weight loss (yes they have weight independent effects like CVD reduction). The next frontier is helping burn more calories.
Science-Backed Training Week Explained: Methodology Revealed
Long post. What my training week looks like… and why it looks like this. Sometimes understanding the science and theory helps anchor the methodology. Link for there 👇 https://t.co/2Xzne078WC
Choosing Not to Match: A Bold Path to Wellbeing
The hardest decision a medical student can make is choosing not to match. We are conditioned to believe the medical training pipeline is a one way street. You sacrifice your twenties, survive the clerkship years, match into a residency program, and...
15‑Minute Walks Cut Heart Risk for Sedentary Adults
Instead of only short bursts of movement, add walks that last 15+ minutes. Among people averaging <8,000 steps/day, those who got most of their daily steps from walks lasting 15+ minutes had the lowest cardiovascular risk and among the lowest mortality...
Consistent Sleep Schedule Beats Hours for Brain Health
Sleep timing regularity may be just as (if not more) important than total hours. Irregular sleep–wake times (even 1–2 hour shifts) are linked to: → Poorer cognitive performance → Higher inflammation & blood pressure → Increased risk of cardiovascular & neurodegenerative disease Your brain’s “master...
Rest Fuels Momentum, Not Breaks It
Rest is part of the process, not a break from it. You are not losing momentum by resting, you're actually maintaining it.
Your 70‑year‑old Self Depends on Today's Activity
A patient asked me yesterday why so many orthopedic surgeons seem to be in good shape. I told her... Because we know what happens to the human body when we're not. We see it every day. The loss of muscle that...
You’re Probably Getting Enough Protein without Shakes
Do you not get enough protein or has social media confused you into **believing** you’re not getting enough of protein? Just because you don’t eat protein bars & drink protein shakes doesn’t automatically mean you’re not getting enough. Instead of falling...
Intense Training Costs My Heart, Fuels Scientific Insight
For nearly 40 years I've used my body to test ideas about training intensity, HIIT, monitoring, etc. I seem to be paying for those sins now with big atrial fibrillation challenges. This distracts me a bit, but hey,...
Nostalgic Dancing and Singing Combats Therapist Burnout
I’m just a therapist & burnout coach, but have you tried singing & crazy dancing to songs from your millennial youth & shouting out super relatable lines? Such as: “And honestly I’m down like the economy.”
From Weight Loss to Longevity: Medicine Shifts Toward Prevention
It’s interesting how quickly the conversation has shifted. Not long ago, people were hesitant about weight loss injections. Now the question is whether GLP-1s should be used… for longevity. That shift alone is worth paying attention to. Because it reflects something deeper — we’re...
Your Body Shapes Decisions: Calm, Sleep, Light, Movement
50 pieces of advice after rebuilding my body, mind, and direction: 1. Your body is not separate from your life. 2. A calm body prints better decisions. 3. Most overthinking is a body problem first. 4. Sleep fixes strange things. 5. Morning light is still underrated medicine. 6. Walking beats forcing. 7. Less stimulation...
Stop Clinging, Start Letting Go to Reduce Stress
If you’re going to use all that energy to hang on, and all it does is stress your mind, you might as well reverse it and work on letting go.
Moms, Prioritize Yourself—Don’t Be Everything for Everyone
Gentle reminder for moms: you’re not meant to be everything to everyone at the expense of yourself🫶🏻
Gratitude Beats Complaints: Others Want Your Struggles
Stop complaining. Be grateful for what you have. Some people would love to have your bad days. https://t.co/cJAP68G3kg
Omada Launches Cholesterol Program with Coaching and Specialist Support
Omada is between-visit care for real life. Now that care includes cholesterol management. More than 86 million Americans are living with high cholesterol. Our new program, Omada for Cholesterol, includes health coaching, peer support, and guidance from a clinical specialist trained...
Humming Boosts Nitric Oxide and Triggers Relaxation
Did you know humming increases nitric oxide, a potent vasodilator, and activates the vagus nerve, triggering a relaxation response in the body? Give it a try. Called Brahmari Pranayama https://t.co/J6A0TPIvwS
Consultation Groups Beat Loneliness in Private Practice
They told me private practice would be isolating. Now I realize how many people in private practice aren't meeting their needs for peer consultation 🫤 If you're lonely in private practice y'all - you need to be consulting more. I have three...
Happiness Grows When You Embrace Constraints, Not Freedom
The happiest people aren't the freest, they're the most constrained. Decades of psychology show that people who focus only on what they can control report higher happiness and lower stress. Don't just plan what to add in 2026, decide what...
Healing Requires Both Context and Personal Accountability
As a trauma therapist in Utah, I want to make something explicitly clear: Recognizing the impact Mormonism has on development and mental health does not remove personal accountability. Both can be true. You can be shaped in significant ways— and still be responsible for how...
Morning Routine Wins: Anticipate, Relax, Connect
Your morning routine shapes the rest of your day more than most people realize. The research points to three things that actually matter: something to anticipate, a moment of relaxation, and some form of connection. https://t.co/xVOsb5vg5j
Stillness Unlocks Intuition, Insight, and Inspiration
It's all in the pause. Your intuition, insight, clarity and inspiration come from a mind that is still. When you experience a pause in the thought stream. Simply being and feeling rather than planning and thinking. https://t.co/ojAlU5tSBk
Our Innate Need for Nature Clashes with Daily Confinement
“Biophilia” = our innate need for nature 🌿 But most days it’s garage → car → office → screen. No wonder we can feel off. More in the video below as I spend another day contained by walls 👇 https://t.co/HcgmVHTfYv
Emotional Intelligence Turns Trauma Into Leadership Power
What are we reading? Title: “Alchemy of Adversity - How Emotional Intelligence Transforms Trauma into Leadership Strength” Author: Sarah Staley #Books #Marketing #Sales #SocialSelling #Wellness https://t.co/HugMN2zVh1 https://t.co/AgBj7wTZW3
Zone 2: Optimal Metabolic Equilibrium for Most
A mechanistic articulation on why zone 2 is the maximum metabolic equilibrium state for most people. 👇 https://t.co/W8MxJC40Yi
Protect Your Mattress for Allergen‑Free, Restful Sleep
It's spring cleaning season, and one thing you should make sure is on your list is your bed. Every night you spend in your bed means more buildup of allergens, dust mites, moisture, and other irritants that can dirty up your...
Break Free: Overcome Burnout and Career Stagnation
This one is for all you professionals out there who are feeling burnout or stagnation at their jobs. ‼️
Dietician‑Approved Chili’s Fajitas Prove Restaurants Can Be Healthy
Eating at #restaurants is often perceived to be unhealthy, but like anything, you can find good options if you just look a bit harder. In this case: the fajitas at @Chilis are the choice of dieticians looking for a healthy,...