Breaks, Mindfulness, and Boundaries Boost Productivity
Feeling overwhelmed at work? Try taking breaks, practicing mindfulness, and setting boundaries to reduce stress and boost productivity #worklifebalance #mindfulness #boundaries #WellnessJourney #pavingwellness #lifesetylemedicine #health #mentalhealth https://t.co/rV4X4agZFy
Audit Your Habits: Keep What Helps, Drop What Hinders
Frippercize Consider your habits. Ask yourself: - Which of my current habits help me? - Which habits don’t help me? - What new habits do I want to acquire? - Which habits will I get rid of? #frippvt #virtualtraining #growthmindset
Grief Softens over Time, Memories Bring Smiles
For those of you grieving the loss of a loved one, please know it gets easier. I didn’t think it would ever get easier, but today proved me wrong. Grief isn’t linear and changes over time. I lost my dad...
From Burnout to Action: Prioritize Five Daily Health Behaviors
Nineteen years ago today, I collapsed from sleep deprivation and burnout and broke my cheekbone. That day changed my life. I started learning all I could about the science of how our five key daily behaviors — food, movement, sleep, stress management and...
When Was Your Last Genuine Break?
Out of office… Just, my thoughts, and this view 🌊 Be honest… when last did you take a real break?
AI-Powered Full-Body Scan Gives Me a Pocket Doctor
I did a prenuvo full body scan and function blood test and now I have a doctor in my pocket I have seen friends and peers pass early so wanted to be proactive vs reactive like most of the US...
Spring Clean Your Grudges for Emotional Renewal
It’s finally spring, a season that’s all about renewal, new beginnings… and, of course, spring cleaning. This springtime, why not take a look at the grievances — big and small — that might be sitting there in the back of your...
Sustained Balance Routines Prevent Small Disruptions From Spiraling
One of the more subtle risks in daily life is not the disruption itself but how long we remain out of balance afterward. Most people have ways to settle themselves in the moment. Fewer have routines that help them return...
Vivid Dreams Fool Brain Into Feeling Rested
Vivid dreams trick your brain into thinking you slept well Even though our brains are more active, those hyper detailed dreams may make us feel more rested. https://t.co/FwT2a7GLfG https://t.co/DVwhCS5kMh
ACSM Releases Definitive Guidance on Resistance Training
American College of Sports Medicine Position Stand on Resistance Training is here. #exercise #health #MedTwitter #CardioTwitter #lifestylemedicine #pavingwellness https://t.co/11XunfB41e
Choose Empowering Beliefs to Unlock Motivation and Resilience
Beyond Belief by Nir Eyal This book show how beliefs function as powerful mental tools, showing us how to deliberately choose the right ones to unlock lasting motivation, resilience, and personal progress. @nireyal
ACSM Unveils First Strength Guidelines in 17 Years
For the first time in 17 years, the American College of Sports Medicine has released new strength training guidelines. https://t.co/vijTMrcbyC #resistancetraining #health #exercise #lifestylemedicine #pavingwellness #healthy
Start Busy Days Strong with Five Self‑Care Rituals
These are my morning non-negotiables to set myself up for success on a really busy work day: 1. Workout done early. Doing something hard first thing gets your mind right and connects you to your body. 2. A 20-minute sauna session. It’s...
Ask if You're Thirsty Before Assuming You're Hungry After Meals
Sometimes, the brain confuses a desire for water and hydration with a desire for food. If you feel hungry, ask yourself if you are thirsty. This is especially important if you have recently eaten. Some people forget to drink water...
Awe Walks Transform Mood and Social Connection
The new Huberman Lab episode is out: Cultivating Awe & Emotional Connection in Daily Life | Dr. Dacher Keltner 0:00 Dr Dachner Keltner 0:01:55 Emotions, Awe; Facial Expressions & Culture 0:08:11 Sponsors: Joovv & Helix Sleep 0:11:05 Emotion, Motor Movement & Language 0:15:36 Measuring Emotion;...
Prioritize Sleep, Movement, Nutrition Over Fancy Biohacks
Speaking as a scientist in the longevity space: Too many people “major in the minors” when it comes to health. They obsess over biohacks — cold plunges, supplement stacks, red light panels — and neglect the fundamentals that drive most...
Notice Urges, Reset with Tiny Actions to Regain Focus
How to regain focus (Hint: The trick isn’t resisting distractions.) Most people think focus is about gritting your teeth OR finding the next productivity hack. But both approaches often make things worse. Why? Hacks create a constant chase for the “perfect system,” which turns...
7 Moves to Fix Forward Head Posture
Forward Head Posture | Mobility 7 exercises to strengthen your neck, improve spinal mobility, and build your upper back. Forward head posture is often caused by weak neck muscles, a stiff upper back, and poor shoulder control. These exercises help bring your...
Complex Careers May Cut Dementia Risk More Than Education
Getting an education is important for a lot of reasons, but there might be one reason you haven’t heard — it could lower your risk of dementia later in life. Decades of research have supported this claim, with one study...
Theanine Plus Caffeine Outperforms Each Alone
Theanine and caffeine work better for cognition than either one alone🍵☕ The combination of theanine 🍵(97 mg) and caffeine ☕(40 mg) improves cognitive performance and subjective alertness compared to placebo (PMID: 21040626). A 2021 review saw that theanine alone has mild cognitive...
Lifestyle Beats Medicine; AI Guides Health Behaviors
Hear me now, believe me later: the unreasonable effectiveness of lifestyle in sustaining health (latest @timmermanreport) -> https://t.co/0cibAwyaZi I also describe role for AI here (beyond silly image creation) - providing considered behavior guidance->agency engine. @zakkohane https://t.co/42mZLMj2DD
Modeling Self‑Compassion: Parenting Shapes Adult Self‑Treatment
Say it with me: The way I respond to my child at their worst is teaching them how to treat themselves when they're at their worst as an adult.
Your Body Reveals an Unsafe Nervous System
I was on stage in front of hundreds of people. Looked like the most confident man in the room. My hands were shaking the whole time. We get so good at functioning that we stop noticing the signals. The jaw. The breath. The...
Exercise Your Way to a Sharper Memory
Want to improve your memory? The right type of exercise can give it a boost https://t.co/yCSAqABtQE https://t.co/5gNXaBtkRy
Treat Stress Management Like a Toolbox of Techniques
"There are numerous stress management techniques you can learn, try, and explore. The internet provides videos and websites devoted to stress management practices. Imagine your stress management techniques as tools in a toolbox." Page 127 PAVING the Path to...
Optimal Sleep for Insulin Resistance: 7 Hours 18 Minutes
As a medical school professor, I teach that sleep matters for metabolism. But now we have the precise number. A study of 23,475 adults published in BMJ Open Diabetes Research & Care found the optimal sleep duration for preventing insulin resistance:...
Non‑Drug Therapies Beat Pills for Back Pain
Better than drugs and injections for low back pain: -Exercise -Physical Therapy -Chiropractic -Acupuncture -Yoga -Tai Chi -Cognitive Behavior Therapy Prioritizing your MENTAL and PHYSICAL health is the best form of medicine.
You Can’t Outtrain Capacity, Recovery Isn’t Unlimited
I was asked a great question. “There’s no such thing as overtraining, just under-recovering.” Is this true? No. If it was, full time athletes could just add volume all the time. All they do is train and recover. Our current...
Childhood Stress Drives ADHD and Addiction, Says Dr. Maté
For the full #10percenthappier podcast episode with Dr. Gabor Maté — physician, Order of Canada recipient, and bestselling author of Scattered Minds and The Myth of Normal — head to the link in bio. We discuss ADHD, addiction, and how...
Swap, Don't Eliminate: Choose Natural Over Added Sugar
Instead of eliminating foods (carbs, sugar, etc) try **swapping** foods. Here’s an example: sugar is found naturally in some foods and added to others. You don’t need to eliminate sugar. Instead, try swapping out the added sugar foods and swapping...
Ketogenic Diet May Counteract Genetic Lp(a) Vascular Damage
Can you fix Lp(a) With Diet? Let's go inside the artery... 1/2) Lp(a) is a genetically determined risk factor for cardiovascular disease. But that doesn't mean you can't change your risk. In today's deep-dive video (21 minutes, just released and linked...
Ginseng Boosts Mitochondria via AMPK/PGC‑1α Pathway
Ginseng for exercise and injury recovery 🍃 Panax ginseng is a well-known traditional medicine which has been gathering data for it’s ergogenic and antioxidative properties 📚 This new review highlighted it’s primary mechanisms and benefits 🔍 Here are the key takeaways...
Simplify Mornings: Stick to One Breakfast Weekly
One of the easiest ways to reduce morning friction is to eat the same breakfast most days. A repeat breakfast lowers cognitive load, reduces food indecision, and makes mornings feel less like project management. It can also help with steadier energy and...
GLP‑1 Therapy Demands
If you prescribe GLP-1s, you are not just starting a medication. You are setting expectations for a chronic disease. That is the tension at the center of this episode of The Podcast by KevinMD with obesity medicine physician Jessica Duncan. One of...
Static Stretching Boosts Whole-Body Flexibility via Tolerance
Static stretching doesn't just temporarily increase the flexibility of the stretched muscle. It also increases the flexibility of other, unstretched muscles. This is because the mechanism by which flexibility increases is an increase in stretch tolerance, which is a global...
Fitness Advice Varies—Find What Works for You
Some people need to hear: "Workout harder, be stricter with your diet, go to bed on time." Other people need to hear: "Workout a bit less, don't be that neurotic with your diet, relax a bit more." And there are people who...
Breakfast, Sleep, Exercise Boost Psychological Flexibility
Want to handle stress better? Start with breakfast, sleep, and exercise New study shows healthy habits build ‘psychological flexibility’ https://t.co/WGaecPUetj https://t.co/k4rgATDX4Q
Processed Foods Impair Aged Brain’s Emotional Memory via Low Fiber
Emotional memory region of aged brain is sensitive to processed foods "Lack of fiber is linked to cognitive problems, animal study suggests..." https://t.co/q6EbUnLkWc
Daily Multivitamins May Slow Aging, Especially in Older Bodies
Daily multivitamin may slow biological aging Greatest gains for participants who were biologically older, researchers say https://t.co/GhRJHwgr9B https://t.co/OxfNd0ZmEE
Breakups Trigger Limbic System: The Physiology of Abandonment
For anyone who has ever been left: Relationship rupture and the limbic system – the physiology beneath the psychology of abandonment and separation https://t.co/3OLeHB39Jv
Consistent Workouts May Preserve Fitness Better Than Constant Switching
In terms of slowing the age-related loss of fitness, I'd bet the same is true for those who standardize their workouts, when compared with those who "switch it up"
Family Gardening: Physical Labor Relieves Stress Together
The best way to relieve stress: Plant a garden. Make it a big one with 8 or 10 things and do a lot of physical labor. Do it with your wife and kids.
Build Tools that Break Long‑term Habits, Not Fleeting Inspiration
I’m not interested in building a health app that makes people feel inspired for 6 min. I want it to help them interrupt a pattern that has been running for 6 years. That means we spend a lot of time behind the...
Green Spaces Cut Disease Risk and Boost Health
"Nature and special places that individuals have visited can also have a profound impact on them. Research reveals that living in places with green spaces reduces morbidity, as well as the chances of developing medical conditions and diseases." pg 354...
Your Brain, Not Willpower, Blocks Habit Change
That resistance you feel of any habit change at the 2-week mark isn't a lack of willpower—it's biology. 🛑 Here is why your Basal Ganglia is trying to stop you. Full breakdown Tuesday: https://t.co/QFxVNqNfJT #ThePauseButton https://t.co/2enZ8QgNzG
Unlock Unprecedented Depth in Your Meditation Practice
How to go deeper than ever in Meditation. Have you tried this approach? If so, drop a 🧘🏽♂️
Live a Week in Black‑White, Rediscover Reality
All screens black and white. Try this one week and you will be shocked how much more interesting the real world becomes. https://t.co/Tf1GMACffo
Daily Stillness Trains
Stillness and silence aren't empty but active states where the mind heals reorganizes and expands its potential. With a daily practice of 5–10 minutes of sitting quietly, mindful breathing or a silent walk in nature, the brain adapts making stillness...
Smartphones Correlate With Declining Deep Thinking Skills
“Have humans passed peak brain power?” We’re rapidly losing the ability to think deeply. This fantastic article explains how technology, from smartphones, social media to artificial intelligence is making us dumber. "Long-running surveys reveal that the share of U.S. adults who struggle...
Block Night Light, Boost Sleep, Transform Your Life
If you prioritize one thing to completely change your life, focus on your sleep. For less than $200, you can block junk light and repair your circadian rhythm. Studies show that even a small amount of streetlight pollution at night...