Create a Tiny Meditation Nook Anywhere in Your Home
Your home should have a spot where your only job is to breathe. Even if it’s 4 square feet in the corner of your bedroom. I put my favorite meditation corner ideas for small spaces on the blog. Link ⤵️ What’s the quietest spot in your home right now?
Free 4‑Step Webinar for Better Sleep Without Training
YOU 👏 ARE 👏 NOT 👏 TOO 👏 SOFT If you don’t want to sleep train Thanks for coming to my Ted Talk 😂 But iIF you did want to improve your sleep without sleep training my FREE four steps to...
Progressive Overload Builds Muscle, Bone, and Burns Fat
Progressive overload (PO) is the stimulus. It signals your body to get denser. Larger or stronger muscles, bones, tendons, and ligaments, and reduced fat storages. PO turns fat into muscle and we now have evidence of multiple mechanisms as to...
Survivor Therapist Shares Key Lessons for Mental Health
May is Mental Health Awareness Month - and as a suicide survivor and therapist, I have a few things I want to share.
Notice Your Body’s Reaction to Late‑Night Phone Use
Do you reach for your phone in the middle of the night? And have you ever stopped to notice how it actually makes you feel? Mindfulness teacher Cara Lai has a simple practice: pay attention to how your body feels...
Naltrexone Boosts Weight Loss by Cutting Alcohol Intake
I have had a dozen or so patients who maxed out their weight loss on tirzepatide and then lost another 10-20 or more pounds after I added naltrexone. Why? After continued discussions they admitted they were still drinking a lot of...
Psychedelics Boost Brain Plasticity for Mental Health
On the meaning of ‘plasticity’ in neuroscience and mental health research and its relation to the action of psychedelic therapy https://t.co/63C34zf6mn via @OsfFramework
Normal Labs Don’t Mean You’re Fine—Listen to Symptoms
“Your labs are normal” isn't the same as “nothing is wrong.” It means the tests they ran didn’t explain what you’re feeling. That’s useful information. It's not a permission to dismiss the person who still can’t sleep, think, digest, function, or get through...
Icing May Delay Recovery Despite Short-Term Relief
Preclinical evidence indicates that while icing injuries can reduce pain and swelling in the short term, it may also prolong pain and delay recovery, raising questions about the long-term benefits of common anti-inflammatory strategies. injuryrecovery
Sleep Quality Beats Exercise for Metabolic Health
Your doctor will not tell you this. Poor sleep quality tanks your metabolism more than your gym routine fixes it. A clinical trial tracked what happens: restrict sleep and your body stops burning fat efficiently. Your mitochondria shut down fat...
Sleep First: The Ultimate Longevity Hack
This is it. Everything learned spending millions on longevity. From: Your Immortal Unc and Auntie. To: Our Immortal nieces and nephews. 0. Sleep is the world's most...
Brodsky's Remedy: Poetry Beats Existential Boredom
Nobel laureate Joseph Brodsky on the cure for existential boredom (which may be the most pernicious and invisible modern epidemic beneath everything from loneliness to war) https://t.co/12A49eeD5x
Less Screen, More Humanity: Technology Should Disappear
Spotted in the NYC subway. “Zero screen time.” An iPod Shuffle ad in 2026. When we built the iPod, the goal was the technology disappeared and you could have your music wherever you were. 1,000 songs in your pocket. Now we’re...
LSD Triggers Region‑Specific White Matter Plastic
Curious. Opposite DTI/FA findings to those we recently published on. Region specific? Neuroplastic white matter changes in patients with major depression following lysergic acid diethylamide treatment: Cell Reports Medicine https://t.co/sIXRAZumie
Life Mastery: Flexibility, Real Relationships, and AI Reality
21 lessons on life, love, and everything that makes us human with @Markmanson 00:00 The #1 Skill In Life 01:10 Cognitive Flexibility Matters 01:23 Over-Indexing Explained 02:00 Anxiety = Compressed Uncertainty 06:28 State vs. Trait Confidence 07:08 Can't Plan Your Way There 08:19 Convenience vs. Significance 10:43 Call...
Midlife Vitamin D Linked to Reduced Tau Build‑up
Higher vitamin D levels in middle age are associated with less accumulation of tau, one of the pathological hallmarks of Alzheimer's disease. The strongest protection showed up among those with vitamin D levels at the higher end of the cohort (around...
Planning a Two-Month Sabbatical After Leaving Gong
Random thought - if and when I leave Gong, I'd love to do a substantial (2 month min.) break between the next play. Not feeling burnt out or anything. Just think it's a unique time to be 100% off of...
Positivity and Gratitude Compound Success over Time
Key to winning: Choose to be positive and grateful. Then, just keep at it. Time is the great compounder and will do the rest. So many people just don’t have the discipline to stay positive and grateful. Then time compounds the...
Bloom Illustrates the Journey From Darkness to Light
Bloom – a touching animated short film about depression and what it takes to recover the light of being https://t.co/4QEwzPScVg
Anxiety Can Boost or Sabotage Performance—Learn Why
Does anxiety help you perform better or does it worsen everything? Join me with anxiety expert Jud Brewer (@judbrewer), a physician & neuroscientist who studies a fresh approach to anxiety. https://t.co/Tb8fhWH1QJ https://t.co/RMOTYPjbHT
Embrace Stress: Discomfort Fuels Growth and Success
Stress is natural. It is normal. Discomfort is often a good thing. It makes you stronger and better at dealing with more stress and discomfort that will inevitably arise in the future. The only way to improve is to push...
Fruits and Veggies Shield Obese Mice From Cognitive Decline
Dietary fruits and vegetables mitigate cognitive impairment in mice with high-fat diet-induced obesity: a pilot study "The results from this pilot study suggest the causal link between F&V intake and the prevention of cognition impairment caused by a Western-style high-fat diet,...
Nightingale's 1820 Insight: Nature and Art Heal
Long before modern science confirmed the neurophysiology of it, nursing founding mother Florence Nightingale, born on this day in 1820, wrote beautifully about the healing power of nature and art https://t.co/6HzrFHc0PU
Wellness Begins When You Let Thoughts Pass Unchecked
You can't choose your thoughts but you can choose to leave them alone. Understanding this is the root of wellness.
Evening Workouts Enhance Diabetes Control, Reduce Inflammation
Timing matters 🕒 For type 2 diabetes, afternoon/evening exercise boosts insulin sensitivity & glycemic control, while morning workouts may raise blood sugar. Later workouts are also linked to lower cortisol, less inflammation & better oxidative capacity. #Diabetes #ExerciseScience @WuTsaiAlliance https://t.co/5Bc0PUAE9O
Morning Caffeine Subtly Reshapes Sleep EEG Patterns
The caffeinated brain - effects on brain activity during sleep 💤 This new review synthesised evidence from 32 studies to establish the effects of caffeine on sleep-related EEG outcomes 🔍 Rather than subjective sleep quality, this paper investigated outcomes including… 📊 Sleep...
Lovingkindness: Heart Quality, Not Action Checklist
Lovingkindness is a quality of the hear, not a prescription for a certain kind of action.
Your Overall Diet Pattern Matters More than Individual Meals
What is a diet pattern? This is how I explain it to clients: Imagine a collage of photos where each tiny photo is of a single meal or snack. When you stand close you see all the individual images, but when...
Stop Blaming Willpower; Design Systems for Engineered Foods
It’s interesting how we call people “undisciplined” for overeating foods that were literally designed to be hard to stop eating. You’re not weak for struggling with products engineered to override fullness. Relying on willpower was never a fair fight. This is the whole...
Stepping Back Can Feel Defeating When You Return
Do you ever have periods of time where you try to take a step back so you don’t drown? But then when you come back it feels even more defeating? Well, here’s how it’s going…
Say This First When Your ADHD Child Argues
A child psychologist trick: the first sentence to say when your ADHD child starts arguing
Aim for 7‑9 Hours of Restorative Sleep Tonight
Have a good night. Try to get 7-9 hours of restorative sleep for your body and mind. 🧡 #goodnight #GoodNightX #sleep #SweetDreams #WellnessJourney https://t.co/j7ckngrFno
Your Body Reveals True Feelings About Work and Home
“Your body tells you the truth about your life twice a day, at the door each morning and night, by answering a question you didn't ask: Am I excited to go to work? Am I excited to come home? If...
Listen, Believe, Hear: Key to Helping Kids Process
Being heard, believed, and listened to is one of the best ways we can help our kids process what they’ve been through if they come to us with something tricky.
Rehab Must Evolve Into Strength‑Building Training, Not Old Circuits
Rehab in 2026 should look like training. Most still looks like a TheraBand circuit that's been around since Albert Einstein felt a pull in his groin. Real rehab leaves you stronger than the injury did. Demand it.
Over‑specialized Youth Sports Cause Burnout; Prioritize Fun
Youth sports is on life support. If you think it’s fine, you’re not paying attention. Kids age 10-12 are playing way too many tournaments and travel ball. Parents treat it like the World Series. They need less travel, more rest, fueling, and...
Every Habit Builds a Different Part of You
Read to improve your writing. Write to improve your thinking. Build to improve your understanding. Speak to improve your storytelling. Give to improve your networking. Move to improve your healthy living. Sleep to improve your mood and energy. Smile to improve your happiness.
Kids Must Move for Health, Focus, and Mental Wellness
I’m happy to see this, but it’s one of those topics that shouldn’t need to be an “official statement.” It should be obvious to every educator, policy maker and parent that children need to move to be healthy and have...
Nature’s Quiet Reveals What Modern Life Obscures
Kate and I spent the weekend forest bathing. A cabin in deep woods, a river feeding the ocean, tides marking the day. We hiked, watched, listened, and smelled. We let the quiet settle. By Sunday morning, my resting heart rate dropped...
Attention Training Fuels Growth: Awareness Sparks Change
Why is attention training so important in meditation? Where we place our atttention -what we choose to become aware of either internally or externally, is key personal growth, insight and understanding. “Awareness is the greatest agent for change.”– Eckhart Tolle https://t.co/diFeDE5PO8
Simplify Life, Embrace Less, Thrive
Simplifying your life will help you flourish. Less is more in many ways. #mindset #SuccessTRAIN #JoyTRAIN #pavingwellness #quote #health #wellnesscoaching #healthcoach https://t.co/iWYseSfuab
Meditation: No Goal, Just Deep Relaxation of Self
#Meditation is not meant to be a strain. Straining for a goal is tension. A successful meditation is not achieving something new. Meditation is not something to achieve. You are already that which you seek... Just learn to relax so...
Practical Ways to Support a Friend During Chemo
I have a friend whose sister was diagnosed with cancer and just started chemo. I want to support them as a friend better and more, can folks recommend what I can do? I've asked but I think they don't really...
Delay Gratification Exists on a Continuum, Predicts Success
The debunk of the 2 Marshmallow Test has been debunked & most people don’t cite these studies correctly. What the actual experiment was & data ultimately show. The takeaway: ability to delay gratification is on a continuum & yes it...
Daily Foot Routine Boosts Strength for Neglected Feet
This routine is not intended to treat any specific pathology. It is intended for anybody who has neglected their feet, and once a simple routine that can be performed on a daily basis that will help build strength the capacity...
Gratitude Shifts Mood, Opens New Possibilities
Gratitude sets us free. 🧡 When you are feeling tired, frustrated, disappointed, or sad, try to turn your attention to the people, things, and opportunities for which you are grateful. Gratitude has this interesting ability to change our mood and...
Share Your Thoughts on My Tier List Rankings
Here is my tier list. What did I leave out? What do you disagree with? I’m happy to elaborate in the comments.
Comment MINDSET for My Trader Psychology Books
comment “MINDSET” if you want to see all of the books that helped me with my emotions and the psychology of being a good trader
One‑point Mediterranean Diet Boost Cuts Mortality by 4%
Adherence to the Mediterranean diet and all-cause mortality: A systematic review and meta-analysis within the Italian National Guidelines “La Dieta Mediterranea” "Each 1-point MD score increase reduced mortality risk by about 4%." https://t.co/l1VEnyEb29 https://t.co/RU5hAnNG1n
Know the Brain, Change Any Habit
Every habit can be changed once you understand the simple brain mechanic behind all of them. Whether it's quitting overeating, becoming a runner, or dropping a years-long bad habit, the science makes it possible. #CharlesDuhigg #Supercommunicator #HabitChange https://t.co/eQawv0Xdtn