Embrace Failure: Growth Mindset Fuels Joyful Progress
With a growth mindset, you can enjoy life more and make progress more quickly. Fear of failure disappears when you embrace the fact that missteps and mishaps are opportunities to learn and grow. #SaturdayMorning #SaturdayThoughts #SaturdayMotivation #growthmindset https://t.co/hNdAVWxsRI
Burnout Rooted in Nervous System Dysregulation, Not Stress
Burned out and tired of hearing “just relax”? In this recent episode of The Podcast by KevinMD, Claudine Holt explains why stress is not always the real issue. Sometimes the deeper problem is nervous system dysregulation. That changes everything. It changes how we understand...
Rest Strategically: Boost Productivity by Managing Energy
Sir Winston Churchill had a fascinating approach to productivity. Despite leading a nation during one of history’s most difficult times, he made intentional rest part of his daily routine. He worked in focused bursts, took naps in the afternoon, and protected...
Cut dAGEs, Boost Longevity with Smart Nutrition
Dietary Advanced Glycation End Products (dAGEs): Pathogenesis and nutritional strategies for health longevity-A critical view https://t.co/RrTxgGg4UF https://t.co/ujoKGLKIRz
Mute Notifications with Android Digital Wellbeing for Better Sleep
Phone endlessly wanting your attention, whether it's 2:00pm or 2:00am? You can mute the darn thing with "Digital Wellbeing" settings in Android. Here's how to set it up... https://t.co/IVvpbMl3N4 #sleep #android #health https://t.co/ewcgIWuoNc
Senior Women Leaders Grapple with Self‑worth, Not Time Management
The senior women leaders I coach don’t struggle with time management. They struggle with self-worth tied to performance. Slow down, and they feel exposed. That’s the real work we do.
Work Beats Imposter Syndrome, Earn Your Confidence
It’s Friday the 13th… Some people are worried about bad luck. Others are worried they don’t belong in the room. Here’s what you have wrong about imposter syndrome. You might feel like you don’t belong in the room. Like you’re not qualified, not ready,...
Repeated Annihilation Reveals Our Indestructible Core
"Only to the extent that we expose ourselves over and over to annihilation can that which is indestructible be found in us." A Zen classic on transformation through those times when things fall apart: https://t.co/sUB3Q3tn1v
Coffee and Tea Linked to Reduced Neurodegenerative Disease Risk
Consumption of coffee and tea and the risk of developing neurodegenerative diseases: a cohort study in the UK biobank https://t.co/bv0q79xKni
Program Your Brain with Kindness, Joy, and Optimism
Install positive emotions in your neural circuity. Consistently focus on kindness, compassion, generosity, joy, patience, and optimism. https://t.co/zjc850yFse
VR Lets Hospital Patients Explore Beauty Beyond Walls
A hospital room can feel very small. But the mind doesn’t have to stay there. At Cedars-Sinai, we’re using VR to help patients explore beautiful places beyond the four walls of the hospital room. Not to escape life… but to contemplate its beauty in...
Embrace Telehealth Early or Lose Clients Forever
Six years ago today, on Friday, March 13, 2020, I sent the email switching all my clients to telehealth. Some of them didn’t want to do online sessions; they said they’d rather wait a little, until things blew over. I...
Age and Alcohol Dramatically Shift Sleep and HRV
World Sleep Day. We're marking it the best way we know how: with data. We just released https://t.co/wj0FotCsjN. 10.2 million nights from 23 countries. One year of continuous measurement. Some findings confirmed what we expected. Others didn't. - REM sleep peaks in...
Strengthen & Mobilize: 3 Moves to Unstiff Hips
Stiff hips | 3 exercises These 3 exercises focus on strengthening the muscles surrounding your hips while improving hip mobility and control. When you sit a lot, the hips often become stiff not only because muscles are tight, but because they...
One-Day The Work Retreat in Ojai, March 27
Join me in Ojai, California for a one-day event at the Center for The Work on Friday, March 27, 2026. xoxo bk Register at thework.com/center-event/2026-03-27 theworkofbyronkatie #byronkatie #innerwisdom #selfhelp #selfinquiry #retreat #ojairetreat #mindfulness #TheWork
Stevia Boosts Muscle Metabolism and Prevents Loss
If avoiding sugar, consider stevia. A stevia plant extract (from Pharmingen, Korea) improved muscle metabolism, mitochondrial function, and attenuated muscle loss in obese mice while activating SIRT1. Non-ultraprocessed stevia resembles matcha powder 🍵 https://t.co/tWvBmZzk2g
Morning Sun & Exercise Boost Cortisol, Reduce
Resilience is physiological & actionable: Spiking your morning cortisol increase (which is what wakes you up & is healthy) with bright sunlight & exercise, shortens the duration and the amplitude of the cortisol response to afternoon and night time stressors,...
Syringic Acid Shields Rodents From Neurotoxicity and Inflammation
Syringic acid is a naturally occurring molecule in grapes, olives, pumpkins & herbs with antiinflammatory, anti-microbial & anticancer properties. New study finds it prevents rodent neurotoxicity & inflammation. Not yet sold widely but will be I expect https://t.co/3XtSesFb9I https://t.co/C3RqjvK6NY
Afterpains Intensify with Each Baby, Breastfeeding Helps
For the ladies who want more than one child, nobody tells you about afterpains. I barely had them with my first. With my second, I was in shock at how painful they were. There were moments where I was curled up...
Embrace Guilt-Free Full-Day Rest as Normal
Normalize telling people you took an entire day to do nothing and feel zero guilt about it.
Sauna Use Cuts Cardiac Death 22% and Mortality 40%
The wellness industry loves the word "detox." Doctors prefer the word "data." In this recent episode, we look at why sauna use is linked to a 22% drop in cardiac death and a 40% reduction in all-cause mortality. Is the heat shock...
Slow, Paused Breathing Calms a Busy Mind
Calm a busy mind with this breath meditation: Breathe in fully. Belly then rib cage expand. Exhale, rib cage and belly fall. Draw navel toward the spine. Pay attention to the pause after each exhale. A momentary stillness. KEY is to...
Posture Reveals Your Body’s Survival Mode
Here’s the “my body is patterned into survival mode” starter pack: • Clenched jaw • Shoulders hiked toward your ears • Short and tight hip flexors • Breathing locked in the upper chest. It doesn’t happen from “bad habits.” They're postural signatures of incomplete survival...
Knee Cave Isn’t Harmful—Ignore the Gym Myth
A little bit of knee cave is NOT dangerous. Even a lot of knee cave might not be. Stop letting Jeremy from Planet Fitness tell you how to lift.
Ice Face Extends Sauna Session, Slows Core Heat
My dry sauna session today: . 38 min at 200°F . inner ear temp 102.8°F . longer duration than usual as have been experimenting with icing face and neck to avoid MMPs thermal aging, eroding collagen. The icing slows my core temp rise....
Your Pregnancy Choices Shape Grandchildren’s Health
It's wild to think that my grandmother's nutrition played a role in my health. And how I take care of my body before and during pregnancy affects my future grandchildren's health. When your mother was a 20-week-old fetus inside your grandmother,...
Three Simple Routines to Strengthen Mental Health
Three small routines that can genuinely support your mental health... 1. Not staying up too late 2. Setting limits around social media 3. Doing as much the night before as possible
Find True Greatness Amid Chaos and Burnout
From @BStulberg's inspiring new book "The Way of Excellence: A Guide to True Greatness and Deep Satisfaction in a Chaotic World" — a book particularly welcome during a time of growing isolation and what Brad calls "zombie burnout." You can read...
Just 8 Minutes of Exercise Cuts Mortality 36%
Get off dat ass. 8 minutes a day of vigorous exercise linked to a 36% lower mortality risk. Benefits start at 2.2 min/day. https://t.co/UQlUv8NHI7
Love Your Cardio: Variety Drives Health & Weight Loss
Best home and gym cardio workouts for health and weight loss--The key is finding something you love to do. Variety is key. So, find a few options. #exerciseismedicine https://t.co/FleWM1uwZx
Sleep First, Exercise Second: My Lifestyle Pillar Priorities
Have you read about the Foundational Lifestyle Pyramid in the PAVING the Path to Wellness Workbook 2nd Edition? You think about which lifestyle medicine pillar (exercise, nutrition, sleep, stress resilience, social connections, or avoidance of risky substances) has the greatest impact...
Combine Top‑Down Retraining with Bottom‑Up Regulation for Lasting Relief
Brain Retraining Vs Nervous System Regulation: •Brain Retraining Uses Top-Down Cognitive Tools (Thought, Visualization) To Rewire Neural Pathways. •Nervous System Regulation Often Employs Bottom-Up Somatic Tools (Breathing, Movement) To Calm Physiology. •They Are Most Effective When Used Together: Regulation Provides Immediate Relief, While...
True Workplace Mental Fitness Requires More Than Apps
Beyond the Wellness App: What Building Real Mental Fitness at Work Actually Takes https://t.co/82mbmCfpzH https://t.co/97jAPqftaI
Strengthening My Back Takes Time, Friday Motivation
Back has always been a weak spot for me. But putting in the work to build it is fun. Give it time… Pumped for Friday. Let’s go! 💪🏻🚀 https://t.co/UKx1xWUOyt
Human Texts Beat Chatbots in Easing Loneliness
Texting daily with a random human peer is more effective at reducing loneliness than texting with a highly supportive chatbot. Next time you feel lonely reach out to a human, any human. https://t.co/yIAWQlyDvG https://t.co/X3dXEktUk5
Partners Should Soothe, Not Trigger Your Nervous System
Reminder from a Psychologist: Your partner is supposed to be a source of comfort & reassurance, not the reason your nervous system is on high alert.
Barry Lopez Reveals Cure for Loneliness and Life’s Three Tenets
Barry Lopez on the cure for our existential loneliness and the 3 tenets of a full life https://t.co/xiziNeKuc5
Choir Singing Boosts Memory, Speed, and Brain Youth
Singing in a choir is linked to sharper memory, faster thinking, and a younger-looking brain. Your grandma dragging you to church every Sunday might have been the original biohacker.
Space Perspective: Astronaut's Remedy for Global Despair
How to feel whole in a broken world – an astronaut's antidote to despair https://t.co/ag0U9xOxOx
Preventing Obesity Beats Losing Weight—Lifestyle Alone Rarely Works
People didn’t lose weight in 1900. They were just thinner. Obesity was prevented. Losing weight isn’t the same thing as preventing it. Losing weight with lifestyle alone unfortunately isn’t effective for the majority of people.
Boost Your Daughter's Self‑Worth Amid Social Media Comparison
The comparison culture is real. Learn how to help your daughter build self-worth in the age of social media. Listen here: https://t.co/CztUU1cKHZ #MentalHealth
Women’s Health: Share the Stories Medicine Ignored
Medicine evolves when someone documents what the system missed. Women’s biology has been waiting for that documentation for a long time. So I’m curious: Where did medicine miss your story? • Were your symptoms dismissed as stress or anxiety? • Were you offered antidepressants before...
Relationships Matter More Than Wealth for Healthy Aging
80 years. 724 people. One finding. The quality of your relationships predicts your health in old age more than wealth, class, or genetics. https://t.co/RhHGOhY3S8
No‑Fluff Sleep Advice I Give My Family
What I actually tell my family about sleep (no filter) I see thousands of patients. I'm polite, professional, clinical. But at family dinners? I say what I really think. Here's the unfiltered advice I give the people I love—because sugar-coating doesn't save lives. Swipe...
7‑Year‑Old Stands Up, Shows Power of Early Assertiveness
Today, I witnessed my daughter (7y) use her voice to speak up for herself against some boys who weren’t playing nice & also trying to intimidate/belittle her. She was firm, not yelling, and she was standing her ground. I did have...
Dog Owners Who Exercise Cut Dementia Risk 63%
You a cat or dog person? Own a dog + exercise: 63% lower dementia risk. Own a dog + don't exercise: 0% benefit. Own a cat: 0% benefit. https://t.co/sHDhqcfYvB
Therapy Misses Circadian Roots of Most Disorders
Most therapists don't know that the majority of mental health disorders are actually circadian and cortisol disorders. Yes, its bi-directional, but I think it's important to start with whats fixed. Our biology. Everything else i.e. the patterns, the behavior, the "why can't I...
Track Everything, Unlock Performance Through Self‑
When I have my clients and athletes consistently document: ✅ Sleep ✅ Training ✅ Nutrition & hydration ✅ Reading/studying ✅ Time spent on apps/video games It builds powerful self-awareness around their daily habits what’s truly serving their goals and what’s quietly holding them back. You can’t correct...
Championing Men’s Well‑Being: Call for Research, Action, Resources
I always have, and will continue, to argue for the well-being of men and boys. My time at @SXSWEDU this year really solidified that everyone else sees it too, but now we all need to be a part of the...
Use the Rule of Fives to Simplify Overwhelm
Feeling a bit scattered or overwhelmed, remember this Rule of Fives… Drop a 🧡 if you’re gonna try one today