Pelvic Floor Contractions Boost Vagal Tone During Resonance Breathing
Squeeze the beat: Enhancing cardiac vagal activity during resonance breathing via coherent pelvic floor recruitment
Sleep Deprivation Boosts Injury Risk and Hinders PRs
Your injury risk skyrockets with poor sleep. The actual numbers are wild. Studies show that with a lack of sleep, you move differently. Your reaction time is slower, mechanics are less economical, and the risk of injury increases. Your next PR depends...
Combine Low‑GI Foods with Protein for Steady Blood Sugar
Knowing the glycemic index of foods can be helpful. Cleveland Clinic shares this image. Working toward a steady state of glucose without big spikes throughout the day is a good goal. To achieve this, it is best to focus on...
Introverts Thriving in an Extrovert‑dominated World
On the personal front... How introverts can flourish in an extrovert's world https://t.co/l9hCZBjbTm via @axios
Notice Breath Temperature, Find Quiet Amid Thoughts
One Minute Breath Watching #Meditation Feel the cool air at the nostrils on the in-breath and slightly warmer air on the out-breath. No need to change the breath; just feel the sensation at the nose tip. Thoughts will come, but a...
Heart Metrics Reveal Youthful Physiology and Peak Fitness
Left chart: my resting heart rate = 46 on Apr 12 60, top 5% A.I. says - High parasympathetic activity Efficient cardiac output Exceptionally strong pairing Your physiology seems “younger” than your chronological age
Get Real Sleep Advice From a Certified Doctor
I'm not saying Trump stole my photo idea… but the timing is suspicious. He says it's a doctor. I AM a doctor. And my patient actually has a CPAP on. If you want real sleep help from a real sleep doctor instead...
Running Lowers Knee and Hip Arthritis Risk
Runners have less risk for developing knee and hip arthritis compared to non runners, so no, running isn’t bad for your knees (or hips)
Burnout Isn't a Badge of Honor—Prioritize Rest
This is just a reminder that burnout doesn’t have to be a badge of honor.
Optimize Fertility: Hormone Health, Testing, and Lifestyle Choices
The new Huberman Lab episode is out: How Women Can Improve Their Fertility & Hormone Health | Dr. Natalie Crawford (@ncrawfordmd) 0:00 Natalie Crawford 2:26 Fertility as a Health Marker, Infertility 5:34 Perimenopause, Menopause, Hormone Replacement Theory 11:01 Sponsors: David & BetterHelp 13:35 Hormone Therapy,...
Skip Meals Around Sleep to Improve Metabolism
If you are struggling with the symptoms of metabolic issues, such as blood glucose fluctuations, high body fat percentage/inability to lose weight, low heart rate variability, high heart rate, etc., then it’s pretty likely you would benefit from not eating...
Reclaim Energy: Sleep, Eat, Move, Connect, Breathe
Want more energy and motivation? Sleep better. Eat better. Move more. Connect with people you love. Breathe deeply. Fuel your body right. THAT is how you reclaim your life 🙌
Stop Overapologizing: Let Go to Move Forward
Whenever people mess up, they tend to overapologize. Guilt and shame motivate people to do whatever they can to alleviate pain and stress, and the idea is that constant apologies will somehow make them feel better. But here’s the thing. You can...
Extend Therapy's Impact: Nudge Support Between Sessions
The breakthrough in a therapy session almost always comes in the last five minutes. You get something, and then the session is over. You go back to your life still carrying the same thoughts you walked in with, and your next...
Health Thrives Through Social Co‑Regulation, Not Solo Optimization
Co-regulation is the most effective biohack. Your body feels safest when you are surrounded by people you love. Stop trying to optimize in a vacuum. Health is a social sport. DNA doesn't lie. We need each other.
Live 3-Day Water Fast Kickoff with Josh Duhamel
Josh Duhamel and I are about to start our live call to our community of >5000 who registered for our quarterly 3 day water fast for health at 11 a PT. Join our community here: https://fastforhealth.co/ Or just watch the live feed...
Acknowledge Past Harm to Minimize Future Therapy Mistakes
50 years from now, we will look back at the therapy we are doing now and feel embarrassed. That doesn't mean the therapy is fundamentally bad. This is just how progress works. That means that you can do absolutely everything in...
Calorie Cutting Lowers Epigenetic Age and Inflammaging Protein C3a
Caloric restriction (CR) slows aging in rodents. People who cut calories by 14% over 2 years had lower epigenetic ages of some tissues & inflammatory protein C3a, regardless of BMI. In mice, lowering C3a levels reduced inflammaging, especially in fat....
Your Body Reacts to Trauma Before You Notice
Your body processes trauma faster than your prefrontal cortex can narrate it. The amygdala fires in 12 milliseconds. Conscious awareness takes 500. By the time you "know" something happened, your body has already stored the motor pattern. Here's how to speak the...
See Activities as Privileges, Not Obligations
You don't HAVE to run, you GET to. You don't have to write, you get to. Simple shifts in mindsets can make a big difference in the activity itself.
Biggest Gains Come From Training Below Your Limits
When you look at Fostervold’s training week after the restructure, you can see he spent the majority of time barely pushing himself, almost cruising along. It’s astounding, isn’t it? Fostervold got his biggest gains working way below his potential. And...
People Pleasers Lose Themselves When Guilt Dominates
When guilt and fear are always turned up high, people pleasers end up prioritizing everyone else and slowly disappearing from their own life. #selfawareness #boundaries #worklife #therapy #psychology https://t.co/wFirWIPpjU
Boundaries Are Doors, Not Walls, in Relationships
Boundaries were never meant to replace the hard work of being in relationship with people. They're doors with locks, not walls. There's a difference between protecting yourself and just... opting out whenever things get uncomfortable.
Tackle Systemic Burnout with Self‑Care and Open Dialogue
Burnout involves the system, the administration, leaders, rules, regulations, and process. Working at the system level is key. While working on changing the system, which we often have little control over, we can work to protect our own peace of...
Fertility Thrives when You Slow Down, Not Hustle
One of the hardest conversations we have at Ferta is asking someone to slow down. Most women who come to us are in a rush. They want a protocol, a supplement stack, and a timeline. They want to fix their fertility...
Entrepreneur Moms Can Thrive Without 24/7 Burnout
If you’re a mom tired of the “if you work for yourself you work 24/7” narrative & the “you can only work in stolen moments” narrative, there are better ways to avoid burnout & find your balance. That’s why I’m...
Balance Stretch, Stress, and Fear for Career Growth
“Stress and Fear: 2 adversaries that can impede ur #careersuccess. Stretch urself so you can grow, but don’t overstretch & create stress. And feel the fear b/c fear is natural, but don’t act from fear so you don’t stunt ur #careergrowth.” https://t.co/55fx8e0TYb #careeradvice https://t.co/mNUNQnAjiF
Westward Travel Eases Jet Lag; Use Proven Strategies
This blog explains what causes jet lag, why westward travel is usually easier, and which strategies have the strongest evidence to deal with it. Read the blog: https://t.co/uoU3dFOw6y https://t.co/Zdzu0aT8CC
Embrace Simple Routines for a Fulfilling Life
Be boring. Wake up early, go for a walk, get sunlight, brew some coffee, read books, spend time with friends and family.
Simple Space Tweaks Boost Calm and Lower Stress
A Monday morning question for you: Design for relaxation. What is one change you can make to your environment that promotes mental peace and reduces stress?
Consistency Over Perfection: 80% Is Enough
As a health scientist, I’m giving you permission to stop optimising. “Good enough” is where most of the benefits come from. Get your sleep, diet, and movement routines right 80% of the time. That foundation alone puts you ahead of most people. Consistency beats...
Abandonment to Innovation: Others Shape Our Resilience
Why do other people matter so much for our trajectories? Join Inner Cosmos with guest David Sussillo (@SussilloDavid), who was abandoned by his parents at 8 but grew up to become a neuroscientist & technologist. We explore the interface between...
Simple Daily Habits Yield Big Long-Term Health Gains
Simple habits, big return for long-term health: → Morning sunlight (10 mins) → 10-minute walks after meals → Lift twice a week → Consistent sleep timing → 7,000 steps daily Accessible. Evidence-based. Effective.
Introducing The Pause Button Project: Inspiring Mental Health Awareness
I am working on a new project called The Pause Button Project, which I hope will inspire and inform people about their mental health. (more info at https://t.co/EZydTDE3bA) .../2
30‑Minute Sauna Spike Boosts Immune Cells
Sauna bathing mobilizes circulating immune cells. A single 30-minute session at ~165°F (enough to elevate body temperature to 101°F) increased levels of several immune cells including lymphocytes and neutrophils for up to 30 minutes. This occurred in non-users and people who used...
Boost Athletic Recovery: Nutrition-Optimized Sleep Workshop
LAST CHANCE to register https://t.co/6Nswtdw8XP Can you improve sleep with nutrition? Learn how to optimise sleep for better recovery, adaptation and performance in sport. https://t.co/OaGTE28Goh
Better Habits, Better Life, Better Content Creation
Everything else in my life got better when I: Stopped drinking Started eating better Started sleeping better Found an incredible partner ... and learned how to create (NOT consume) great social content.
Spring Boosts Outdoor Cycling for Health Benefits
The springtime brings people outside. ☀️There are more people exercising. Cycling is a great outdoor activity with so many health benefits. 🚴♀️ #exerciseismedicine #health #bicycle #cycling https://t.co/xqd0zZiX8m
Don't Abandon Long-Term Potential because of Short-Term Stress
Never quit something with great long-term potential just because you can't deal with the stress of the moment.
Train in Doubt, Emerge Stronger on Game Day
One of my favorite tools I learned from athletes I coached: Let your mind go to a dark place in practice, then see if you can get out of it. Instead of avoiding the doubts and insecurities, practice going there in a...
Talking Enhances Attention, Memory, Mood and Brain Health
Brand new TPH episode with Dr. Maryellen Macdonald about how talking sharpens attention, boosts memory, regulates emotions, and even protects against cognitive decline. https://t.co/f39rfYufQO
7 Running Don’ts for Consistent Progress
7 Running DON’Ts to Keep You on Track: 1. Don’t try anything new on race week—stick to your routine. 2. Don’t run too hard, too often; balance is key. 3. Don’t be afraid to walk; it’s part of the journey. 4. Don’t neglect your...
Ask, Listen, and Build Deeper, Meaningful Connections
Asking questions and listening attentively to the response with the intent to learn more about the person is the key to cultivating high-quality connections. Working to better understand the other person by asking questions about what's important to them,...
Turning Stress Into Recovery With One Unexpected Purchase
March got away from me. I let the habits slip, the stress stack, and the nervous system pay the price. April has been different. I wrote about what I'm doing to come back to myself — including the most annoying purchase...
Keep Moving: Rest Worsens Knee Osteoarthritis
Knee Osteoarthritis... Thread #2 ! Your knee hurts. Your instinct is to rest it. Please don't. That instinct is very often wrong — and following it makes osteoarthritis worse, not better. Movement is one of the best evidence-based primary treatments for...
Simple Health Upgrades Offer Massive Returns
Health stuff I spend money on that’s 100% worth it: - High-quality mattress - Blackout shades - Sauna - Quarterly blood panels - Wild Roman skincare - Food sensitivity test - Non-toxic cookwear - White noise machine - Bright desk lamp Simple investments with asymmetric returns.
Your First Anxiety Spot Reveals Where Relief Begins
When you feel anxious, where do you feel it first in your body? Chest. Throat. Jaw. Stomach. Shoulders. I am asking because most people know the answer instantly. They have just never been asked. And the place where you feel it first is often where the release begins.
Teen Clinginess Often Signals Underlying Anxiety, Not Rebellion
Your teen's clinginess might be anxiety. They might be feeling... Insecure Unsure Self-conscious Judged They might need your proximity to feel safe.
Social Connections Shape Immune Health Under Stress
Stress and the social self – the fascinating science of how relationships affect our immune system https://t.co/WD4JqfGF3U
Self‑Talk Boosts Focus, Memory, Mood, and Brain Health
Do you talk to yourself and feel a little embarrassed about it? For the full 10percenthappier podcast episode with Maryellen MacDonald — cognitive scientist, professor emerita of psychology and language sciences at UW-Madison, and author of More Than Words — head...