Preserve Peace: Let Others Be Wrong on Trivialities
If you want to protect your inner peace, let people be wrong. Especially if it’s about something minor.
DIY Magnesium Spray From Epsom Salt Saves Money
If you have epsom salts, you don’t need to spend money on a magnesium spray. Just put a few scoops of your epsom salt in a spray bottle, add water, shake shake shake and voila….magnesium spray. I get leg cramps...
More Athletes Testing Rotation and Abduction in Hip Extensions
Love this unique spin. People doing much more experimentation this past year on slight rotation, abduction, and abduction during hip extension exercises.
Family Roles Trap Us; Breaking Boundaries Demands Courage
Many people understand boundaries intellectually, but when it comes to parents and siblings, old roles, expectations, and family history can make it incredibly hard to actually speak up or change the dynamic. https://open.substack.com/pub/nedratawwab/p/breaking-the-family-pattern?r=1t2l0o&utm_medium=ios
Weigh Immediate Pain and Future Gain for Better Choices
It’s not delayed gratification, it’s future suffering prevention. Every choice has an immediate pain/pleasure impact and a long-term pain/pleasure impact. If you can simply hold the present and future implications of any decision in your mind at the same time, making the...
Newborns Thrive on Faces, Not Toys
Newborns do not need developmental toys. They just need your face, your voice, and your attention. You can buy every toy on the market and your baby will still prefer staring at your face. Your face moves, changes expression, makes sound,...
Wearables Distinguish Real Fatigue From Cat‑like Laziness
Wearables (can) help with that eternal question... "I feel kinda tired today. Am I really tired, or am I just being a 🐱?" That question is a very stressful question for athletes. It can rattle around in your head for days. And...
Free Self‑Care Tattoo Marks 475 Days Sober
@lavierapide offers a “Prends soin de toi” (take care of yourself) tattoo at @rayonnoirparis as part of a mental health project with stopsuicide.ch — the tattoo is free, but you can donate whatever you can to the organisation. Oh and...
Belly Breathing Grounds You, Eases Tension Instantly
Feeling tense? Use your breath to shift your stress response. Slow it down. Make it deep. Breathe from your lower abdomen. This is a very grounding and relaxing practice. The key is to center your attention down into the body;...
Leave Work Behind: Strategies to End After‑Hours Rumination
@drlisamariebobby interviewed me for her podcast #LoveHappinessAndSuccess and asked how we can stop ruminating about work after work. https://t.co/ZnZs8XfoHS
Being Right Matters Less than Handling Hurt Wisely
I had to check myself…being right doesn’t mean much if how you handle being hurt pushes away everything that matters.
Apple Watch Pioneered Health Tech, Yet Defies Wellness Trends
As part of this week’s Apple 50 package, today’s Optimizer is all about how the Apple Watch shaped so much of modern health tech — and in some ways, stands in opposition to where wellness trends are headed. https://www.theverge.com/column/906391/apple-watch-optimizer-apple-50-health-tech-wearables
A Simple Phrase to Your Child Heals Your Inner Self
What’s the last thing you said to your child… that turned out to feel healing to your inner child? I’ll go first.
Walking and Running: One Continuum, Infinite Options
Walking & Running aren't separate activities. They lie on a continuum: 🚶♂️ 🏃♂️ You have all points on the range at your disposal... You can go... - All walking - A walk with 30s jog every 5 min. - A jog with walk breaks when...
Restore Your Natural Psychedelic Cycle to Prevent Addiction
Your body already does what psychedelics do. Every day, your circadian system runs a death-rebirth cycle using serotonin, melatonin, cortisol, and endocannabinoids. You're vulnerable to addiction and other mental health disorders when that cycle breaks. Recovery starts with restoring it:🧵
Saying Yes When Your Body Says No Undermines Self
For a long time, I thrived in being someone people could rely on. Because it meant I was capable, reliable and trustworthy. Being needed and relied upon made me feel important, like I was useful and nice. But, nice‑ness isn't always kindness. Because,...
Early Taper Forces Goal Adjustments Amid Marathon Recovery
London Marathon training threw me a curveball this week. Starting taper early. Adjusting goals. Hoping to heal up in the next few weeks.
Relieve Lower Back Pain with Hip Mobility, Glutes, Core
Low back pain | mobility routine 4 exercises that help take pressure off your lower back, improve hip mobility, activate your glutes and strengthen your core If your hips are stiff and your core isn’t doing its job, your lower back has...
Stop Delaying—Your Future Self Is Watching Now
Your future self is watching you right now. • Waiting • Making excuses • Choosing comfort • Waiting for it to be "perfect" Wondering why you're punishing them
Eat More Fruits and Veggies for Better Health
Here's a podcast on healthy eating. The take away tip---Eat more vegetables and fruits. Take a listen. https://t.co/IP0e6tfkQD #nutrition #lifestylemedicine #pavingwellness #health #CardioTwitter #MedTwitter #medicalschools #medicalstudents #healthy #HealthyLife #WellnessJourney #wellbeing #coaching #healthcoaching #wellnesscoaching
Nutrition Hacks to Boost Sleep, Recovery, Performance
Can you improve sleep with nutrition? Learn how to optimise sleep for better recovery, adaptation and performance. Early-bird rate ends soon: https://t.co/6Nswtdw8XP https://t.co/GceImySM7b
Quit Stress Eating Without Willpower: My 10‑Year Journey
I’m a neurodivergent health research advisor and used to struggle with stress & binge eating. It took me almost 10 years to beat it and I'm gonna tell you how in 2 min. Here’s how I stopped stress eating without relying on...
Cat Videos Boost Workplace Mental Health, Says Couric
How is watching cat videos the answer to promoting people’s mental health at work? Find out in my interview with Katie Couric on YouTube: https://www.youtube.com/watch?v=TZNBkyTWceE
Combined Sleep, Exercise, and Diet Lower Cardiovascular Risk
Combined variations in sleep, physical activity, and nutrition and the risk of major adverse cardiovascular events https://t.co/9avC26ZMYv #lifestylemedicine #CardioTwitter #health #MedTwitter #HealthyLife #pavingwellness #medicalschool #medicaleducation #exercise #nutrition #sleep
8‑9½ Hrs Sleep, 40‑105 Min Exercise Cuts MACE 57%
https://t.co/IOM6UP2RJ0 "The best combination included sleeping for about 8 to 9.5 hours per night, getting in roughly 40 to 105 minutes of moderate-to-vigorous activity daily, and maintaining a higher-quality diet. This combination had a 57% lower MACE risk." #lifestylemedicine #pavingwellness #health...
Exercise Is the Ultimate Brain Booster
“Exercise is the most transformative thing that you can do for your brain today." https://t.co/6PNf6DNBXa
Choose Optimists: Their Advice Fuels Positive Growth
The older I get, the more I realize how important it is to take advice from optimistic people. Sure, pessimists get a lot right, but they are absolutely exhausting to be around. Be positive, be encouraging, and root for everyone. Never...
Lean Muscle Grocery List for Fat Loss
Comment “LIST” for my full list 👇🏽��Steal this grocery list from Sam’s Club if you want to lose fat and build lean muscle‼️ It will be really hard to get fat if this was all you ate 90% of the time....
Daily Habits Power Brain Health for Life
Brain health is the next frontier of healthcare, and we don’t have to wait for a miracle drug. The breakthrough at our fingertips, which is scalable and available to everyone, is applying what we already know: that daily behaviors can...
Choose Responsibility Over Blame to Reclaim Power
It can feel easier to blame circumstances, other people, or old habits. But putting yourself at choice means seeing where you’re creating the story of powerlessness, and deciding whether you want to keep living inside it. Read on my blog ➜ https://t.co/DYxKmK4eXS...
Emotional Mastery Marks True Personal Growth
Nobody tells you this: Emotional control is the ultimate sign of growth. The ability to remain unshaken by the little collisions and inconveniences of life. To avoid assigning false narratives to everyday slights. That’s when you take control of your...
Athlete Performance Hinges on Sleep Quality, Not Just Quantity
Sleep quality may be one of the most overlooked factors in athlete health. Research shows that we should be focusing not just on how long we sleep but how well we sleep. Read the article: https://t.co/JvrVyMv5H0 https://t.co/AYPCRZtFkJ
Meditation Can Feel Drug-Like, Then Reality Hits
Have you experienced a drug-like bliss in meditation and then snapped back to reality? Let me know in the comments 👇 https://t.co/lwZvxfLJyW
Gut Microbiome Depletion May Rejuvenate Aging Brain
Microbiome depletion rejuvenates the aging brain "...targeting the gut microbiome or its circulating mediators may therefore represent a non-invasive approach to promote brain health and cognitive resilience in aging..." https://t.co/GuBPBxx1p9
Muscle‑Brain Dialogue Holds Key to Dementia Prevention
Your muscles and your brain are in constant conversation. Most people have no idea this conversation is happening — or what's at stake when it goes quiet. Many of you fear dementia far more than a heart attack or a diabetes...
Personalized Nutrition Boosts Esports Cognitive Performance and Wellbeing
Personalised nutrition for health and performance in esports athletes 🎮 This new review summarised data from 52 studies to establish the best nutrition, lifestyle and supplementation strategies to support… 🧠 Cognitive performance 🫀 Wellbeing …in esports athletes. Here are the key recommendations ⬇️
Prioritize Whole‑Food Protein Over Powders and Snacks
Regular reminder from a sports dietitian that protein powder should not make up the majority of the protein in your diet. Whole food source of protein should be the primary source, not powders, bars or other foods with added protein...
Cultivating Openness to Hold Pain Without Crumbling
Can we cultivate openness big enough to hold our pain and not collapse into it?
Accountability and Push: Why Personal Trainers Matter
The main value of a personal trainer is that you (1) have a social contract to show up and (2) that they push you to do more.
First Step: Calmly Validate Before Correcting Eye‑Avoidance
The child therapist secret trick: what to do first when your ADHD child avoids eye contact after a mistake
AI‑Powered White‑Noise App Turns Tinnitus Research Into Relief
my husband @mistermorrill took all the published research on tinnitus sound therapy, gave it to Claude Code, and they made a white noise app we play on our Sonos move ♥️
Personalized NAD Boosting Needed; Redox Fingerprints Reveal Disease
Dynamics of blood NAD and glutathione in health, disease, aging and under NAD-booster treatment “In healthy population (n=299;18-70 year-olds) redox metabolites follow normal distribution in blood and remain unchanged during aging. NAD-boosting increased 4-6 fold the blood NAD+ depending on individual,...
Dry Needling Glutes Resolves Misdiagnosed SI Joint Pain
I had three patients on my schedule today with “SI joint pain”; two were evals. After dry needling specific trigger points in the gluteus medius muscle, their symptoms completely resolved with post treatment testing. I think “SIJ dysfunction” is largely...
Simple Neck Routine Relieves Riding‑Induced Tension
Neck Exercises With all the indoor riding I did this winter/spring, my neck flared up This short is a summary of the exercises I used to settle it down MWF when I was in the acute phase MF for maintenance
Surviving Abuse: My Unfiltered Story of Escape
Nobody talks about what it actually feels like to grow up in an abusive home. The fear every time you hear footsteps. The way you learn to read a room before you even walk in. The night I ran for my life at...
Personal Food Reactions Aren’t Universally Inflammatory, Says Dietitian
Dear people of the internet, If a food doesn’t sit well with your body, that’s valid. But that doesn’t necessarily make it “inflammatory”… and it doesn’t automatically make it a problem for everyone else. Your experience is real, but it is not universal. Sincerely, A...
Even Champions Defy Posture Myths, Proving Pain Isn’t Posture
Michael Phelps. Horrific posture. 23 Olympic gold medals. Usain Bolt. Scoliosis. Fastest man in recorded history. We spent DECADES telling patients their pain was caused by how they stood, sat, and moved. These two men just ran and swam through that entire argument.
Running, Not Coordination, Boosts Brain Neurogenesis
As a medical school professor, I tell students exercise is medicine. But a new study shows the TYPE of exercise determines whether your brain grows new neurons. Researchers compared treadmill running vs. coordination exercises at matched intensity. Published in Frontiers in Neuroscience: ->...
Regulate Your Nervous System Before Making Big Decisions
The calm decision protocol. Before any big decision: Sleep first Walk first Breathe first Wait first A dysregulated nervous system cannot access long horizon thinking. Regulate. Then decide.
Essential Guide to the Six Pillars of Lifestyle Medicine
Looking for a resource for foundational information on lifestyle medicine and adopting healthy habits? Please consider reading this book. It covers all 6 pillars of lifestyle medicine (exercise, nutrition, sleep, social connection, stress reduction, and avoidance of risky substances)....