Coherence, Not Ambition, Is the Key to Better Life
Things that actually build a better life Better sleep. Lower noise. One clear goal. One clear offer. Protected attention. Daily movement. Cleaner relationships. Most people do not need more ambition. They need more coherence.
Neurodivergent Sleep Issues Are Biological, Not Personal Failing
If you have ADHD or autism, your sleep struggles are not in your head and they are not a character flaw. Your nervous system is wired differently. That changes everything about how you sleep. Comment CALM NIGHTS and I'll send you the...
Five Minutes Daily Meditation Boosts Well‑Being
The remarkable benefits of 5 min per day of meditation. Which is simply, sitting quietly and observing your own thoughts, stress, etc. not clearing the mind etc. As explained by @RichieJDavidson on the Huberman Lab podcast out now. https://t.co/c9kiY8lycp
Combine GLP‑1 Drugs with Better Sleep for Optimal Health
An estimated 30 million Americans have obstructive sleep apnea. GLP-1 medications are producing weight loss at a scale we haven’t seen before. A 20% loss makes apnea 53% less severe. Something that doesn’t get enough attention: sleep is a metabolic intervention....
Track a Daily Number for 30 Days, Improve Anything
How to improve at literally anything: 1. Pick something 2. Define it with a number 3. Write that number down every day for 30 days Some ideas to try: • Reps • Steps • Calories • Pages read • Screen time • Words written • Hours of sleep •...
Both Hinge and Scoop Moves Build Strong Glutes
Hinge and scoop methods are both incredible. You may like both or you may have a strong preference for one or the other. They both work the glutes very well.
Guard Your Thoughts Like Health, Shape Your Character
Great message from Marcus Aurelius reminding us to guard our thoughts. If our thoughts are filled with resentment, fear, envy or bitterness, those impressions slowly shape our character. They become our emotional baseline. Over time they define how we see the...
Stress Management Is a Learnable Skill for Wealth
Your ability to handle stress is a skill. It is learned. It can be improved and it’s frankly required if you want to make real money in this world. https://t.co/9G8vJoJDJ0
Resilience: Essential Skill for an Ever‑Changing AI Future
We don’t know what changes AI will bring to our lives in the years ahead, but we definitely do know that those years will be defined by constant change. And the most important quality we can nurture in ourselves to navigate change is resilience....
Don't Forget to Eat: Hidden Hunger Impairs Focus
Hey if you’re dragging and having trouble accessing your brain, might I suggest making sure you’ve eaten enough for the day because sometimes hunger signals are not always obvious. 🙃 -a note from me to probably my future self bc I’ll...
Two Minutes of 4:8 Vagus Nerve Breathing Reduces Stress
Anytime you want to reduce #stress take two minutes to do 5 rounds of vagus nerve breathing based on a 4:8 inhalation-to-exhalation ratio. Inhale through your nose then exhale through pursed lips. Count slowly. Breathe from your belly and expand...
Vitamin C Blocks Ferro‑aging, Boosting Longevity in Primates
Simple nutrients, serious science. March 2026 is turning into a good month for longevity research on everyday supplements. First, a Nature Medicine paper (COSMOS trial) showing daily multivitamins modestly slowed epigenetic aging clocks (GrimAge and PhenoAge) in older adults: around...
Omega‑3s Cut Strength Loss After Intense Exercise
Omega-3s improve recovery from exercise. A new study reveals a potential mechanism. Men who supplemented with 2.5 grams of EPA + DHA per day for 8 weeks lost less strength after muscle-damaging exercise vs. those taking a placebo. This was attributed in part...
Chili Capsaicin Restores Gut-Brain Link, Boosts Memory
Eating chilis may be good for your memory. Capsaicin (from chilis) partially rescued the memory decline by restoring the gut-brain (vagus-hippocampus) communication. Aging microbiome disrupts the gut-brain communication and memory function. https://t.co/gAEPdmhPDB
Brain Breaks Boost Focus and Momentum in Learning
🧠 Brain Awareness Week is the perfect reminder: learning needs pauses, not just pushes These classroom brain breaks help students reset, refocus, and re-engage without losing momentum. 👉 Try these ideas in your classroom: https://t.co/CCSIen95UO #BrainAwarenessWeek #EdChat
Placenta Capsules Lack Benefit and Pose Infection Risk
I did placenta encapsulation with my first baby due to my prior midwife's recommendation, but I no longer do it or recommend it. Here's why. The only placebo-controlled trials on it (UNLV) found no meaningful benefit for mood, fatigue, bonding, or iron...
Teen Indifference Often Hides Deep Discouragement
Your teen might look like they don’t care. But indifference is often a mask for discouragement.
From Self‑Consciousness to Open, Receptive Presence
Go from being self conscious to a conscious self. Shift from a feeling of constriction to one of openness. Become receptive to whatever the moment brings. #mindfulness https://t.co/fnBUl2zRpK
Earn Social Media Time After Two Hours Deep Work
I've cut my social media use by 50% and I feel 100% better. Did it with one simple rule: 2 hrs deep work for every hour on social media. You earn an hour on social media ONLY after two hours...
Mental Rumination Is Unpaid Overtime on Your Mind
The word "rumination" literally comes from how cows digest food. They chew, swallow, bring it back up, and chew again. When we do this mentally, we replay painful moments over and over. Psychologist Guy Winch calls this "unpaid overtime." If you're sitting...
Prioritize Enjoyment Over Time in Race Conversations
If you cross paths with someone today who ran a race this weekend, instead of asking “did you get a good time?” Try “did you have a good time?” And for all the runners reflecting on yesterday’s race, picking it...
Critics Call Bessel Van Der Kolk’s Trauma Theory Pseudoscience
So some of y'all might have some feelings about this but Bessel van der Kolk is not to be trusted He uses pseudoscience and flat out lies to push his agenda in the Body Keeps the Score and while I love that he...
Prioritize Natural Fertility Solutions Before Resorting to IVF
I'm not going to comment on the specific stats here because I haven't read the book yet and some of these numbers need more context. But the broader point matters. Women deserve full transparency before making a decision that costs $15-20K...
Daily Good Conversation Boosts Happiness by 10%
One good conversation a day lifts you 10% higher on the global happiness scale. https://t.co/IpS5xfQCdU
Break the Noise First, Then Find Yoga Calm
people think yoga is a calming practice, but its not. not at the start. if you're checked out, running on autopilot, living mostly in your head— gentle stillness will not reach you. the nervous system is too noisy to hear it....
5 Steps to Boost Lactate Threshold Effectively
What's the best way to improve the lactate threshold? When's it best to push or pull it up? I give you my 5 steps to improving LT in my latest deep dive video. Link below:
Stress Comes From Conflicting Goals, Not Hard Work
A lot of people think stress comes from “working too hard”. It doesn't. Stress is created through tension - In most cases, being that you want two things at the same time that are at odds with each other....
More Isn't Always Better: Runners Need Rest
A big mistake runners make is thinking more is always better- filling their schedule with more runs, more workouts, more cross training. While more volume can be beneficial there’s also a fine line where less is sometimes better, especially if...
Channel Your Addictive Drive Into Healthy Habits
If you have an addictive personality… great. Become: Addicted to working out. Addicted to reading your Bible. Addicted to waking up early. Addicted to healthy eating. Take your limitations in life and turn them into superpowers.
Question Your Food Beliefs to Unlock True Freedom
1. Spot the cycle. 2. Name the cycle. 3. Question the source: who taught me this? Who taught me self-worth came with conditions? When did I learn I couldn't trust myself around food. 4. Slowly, test the assumption. This is where freedom begins. Because, you...
AI-Driven Analytics Personalize Diet Interventions for Those Who Need Them
There is an opportunity to strengthen this whole #diet and #nutrition area by showing how data, AI, and predictive analytics could identify who most needs these interventions and personalize them. #health #wellness https://t.co/X1HwREhhdS
Learn Human Resilience From Lichen’s Adaptive Strategies
How to be a lichen – adaptive strategies for the vulnerabilities of being human from Earth's tiny titans of resilience https://t.co/Ongc6Wg6kS
Active Athletes Need More Calories, Protein, and Carbs
⚡️ Student-athletes and active adults have higher calorie, protein, and carbohydrate needs than their non-active counterparts. 🍉 NWW healthy cheat sheets and athlete-tailored recommendations vary based on goals, training, and intensity. 🍽️ Fundamentals include: 👉 Protein 👉 Carbohydrates 👉 Fluids 👉 Healthy fats 👉 Fruits & vegetables Here’s...
Ask Why Leaving Felt Impossible, Not Why They Stayed
Instead of asking “why didn’t you just leave,” the better question is “what made leaving feel impossible.” Completely different conversation.
Three Moves to Relieve Neck Pain and Improve Posture
Neck Pain | 3 Exercises These 3 exercises focus on improving neck mobility and strengthening the muscles surrounding your neck, especially the deep neck flexors. Strengthening these muscles helps support the cervical spine, improve head alignment, and reduce the strain that...
Science-Backed Meditation Tools Boost Brain Health
The new Huberman Lab episode is out: Science-Based Meditation Tools to Improve Your Brain & Health | Dr. Richard Davidson 0:00 Richard "Richie" Davidson 3:33 States of Mind vs Traits 9:06 Wakeful Brain Activity vs Deep Sleep 11:55 Sponsors: David & Eight Sleep 14:31 Brain...
Let Go to Make Space for Your Dreams
A Monday morning question for you: What do I need to let go of this year to create space for what I really want?
Focus on High‑risk Older Adults for Greatest Health Impact
The biggest impact here may come from targeting high-risk patients-especially #olderadults with multiple chronic conditions, rather than broad population efforts. #diet #nutrition #health #wellness #aging https://t.co/X1HwREhhdS
Watch Dr. Mrc Brackett’s Full #10PercentHappier Episode
For the full #10percenthappier episode with Dr. Mrc Brackett, head to our Youtube channel https://t.co/KbhSCWIkM4
Guard Your Peace: Choose Wisely Who Enters Your Mind
Protecting your peace isn’t avoidance; it’s wisdom. Not everything deserves access to your mind. 🧠✨
Weekly Sunset Drum Circle Melts Stress Hormones
I try to take part in a deep relaxation ritual like this sunset drum circle on the beach at least once a week. I can literally feel the cortisol melting away. What relaxation rituals have you found most powerful in your life?
Stop Hoarding Health Tips; Reduce Stress, Find Clarity
If your neurospicy brain keeps saving health posts because you’re scared of missing the one thing that might finally help — but the pile of saved advice is now its own source of stress… this page is for you.
Resistance and Aerobic Training Both Boost Health, Not Just RT
We can all argue opinions on this. But nowhere do we say RT is the primary thing folks need to do for health. There are many other studies that show RT (and AT) positively affect health
Join 5-Day Meditation Challenge Starting March 23
Join the Even You Can Meditate Challenge starting Monday, March 23rd on the 10% with Dan Harris app. For five days we’ll be dropping new guided meditations Whether youre starting fresh or restarting, this is your on-ramp. Download at https://t.co/LLxREdEehp...
Red Meat in Plant-Forward Diet Impacts Aging Biomarkers
Effects of Minimally Processed Red Meat within a Plant-Forward Diet on Biomarkers of Physical and Cognitive Aging: A Randomized Controlled Crossover Feeding Trial https://t.co/hpjHcUsbtP https://t.co/Kf2yZhbmVe
Low‑dose EGCG + L‑theanine Reverses Fatty
Low-dose epigallocatechin gallate combined with L-theanine effectively alleviate obesity and metabolic dysfunction-associated steatotic liver disease by remodeling gut homeostasis and avoiding its hepatotoxicity https://t.co/rRnmHMr0An https://t.co/8DyZbmkAwg
Empathy and Partnership Are Key for Anxious Teens
Want to know what REALLY helps anxious teens? Start with empathy and partnership. Full episode here: https://t.co/CztUU1ccSr #TeenAnxiety #FatherDaughter
Sunday: Unplug, Connect, Then Return to Grind
Are you working or relaxing this Sunday? 😅 Touch grass. Spend time with your people. Tomorrow it's back to the grind 💙
Turn Anger Into Determination, Not a Wasteful Weapon
Lots of angry people on both sides today. This is not the way to win. Why? Isn’t our anger justified? Yes and no. But that doesn’t matter I’m working on an article to explain anger, it will include instructions on building a...
Running Community Fuels Gratitude and Continuous Growth
Another FINISH LINE where I'm feeling such gratitude for a sport that's given me more than I bargained for, both personally and professionally. A COMMUNITY who cheers for each other's wins, makes people feel less alone and challenges all of...