Pregnancy Steals Your Calcium—Replenish with Diet and Strength
Your baby's first skeleton was built with the calcium from yours. In the third trimester, your baby pulls 300-350mg of calcium a day from your body. Your body handles this first by doubling how much calcium you absorb from food. Your body ramps up the active form of vitamin D, which helps your gut to pull more calcium out of every meal. If that is still not enough, it starts pulling from your bones. Then comes breastfeeding, which is the bigger drain. Bone density can drop 3-7% in the first 6 months postpartum because that calcium is going into your milk. The good news is that you rebuild most of it after weaning, especially once your cycle returns. This is why it matters to keep pouring into yourself during this window. Eat plenty of calcium rich foods. Get vitamin D, K2, and magnesium. Lift heavy. Strength training is one of the best things you can do to rebuild stronger bones.
Mind Wandering Halves Our Happiness; Presence Boosts Well‑being
Researchers Matthew Killingsworth and Daniel Gilbert tracked people throughout their days and found that our minds wander about 47% of the time that we’re awake. They found people were less happy when their minds were wandering, no matter what they were...
Phone‑Free Forest Bathing Cuts Resting Heart Rate
48 hrs forest bathing this weekend. No phone. Resting heart rate lowered 10%. It was glorious. Have you done that recently?
Target 23 BMI and <14% Body Fat for Lifelong Looks
Look gentlemen We all get old and physically repulsive. If you care to fight this—and I think you should because of the positive externalities you enjoy *if* you do it right—then there are only two metrics you need to focus on Simulaneously aim...
Make Pap Smears Tolerable: Small Speculum, Warm, Lidocaine
Quick thing on painful Pap smears: I had vulvodynia and vaginismus for years, which made getting a pap torture. The following helped me: 1) plastic speculum in the smallest size, 2) warmed or temperature neutral, 3) lidocaine. Some places will...
Rethink Diagnoses: DSM Isn't Gospel, Disorders Aren’t Fixed
This is a good piece from @awaisaftab. I wish more people thought about diagnoses this way — including psychologists, too many of whom still think of the DSM as gospel and mental disorders as fixed essences https://t.co/X3wg4lbfH6
Consistent Exercise Transforms Mental Health
I fear they were right- working out consistently 100% does wonders for your mental health 😭
Therapy Can Be Directive, Structured, and Skill‑Focused
Coaching has its place, but I swear to God some of y'all think therapy never involves directive, structured, skills-based, active intervention and it couldn't be further from the truth. Not all therapy is nondirectiveeeee
Expert Care Beats Myths: Trust Qualified Autism Knowledge
My villain origin story: Me, after 6 years of post-medical school specialized pediatric training & 20 years of working w/ neurodivergent children and studying/reviewing the literature: "Learning to understand your child will help them make progress. There is no 'cure' but...
Low‑dose Cialis May Protect Brain Vascular Health, Curb Dementia
ED drugs like Cialis & Viagra, when taken as a low dose daily, can help maintain vascular function in brain and muscle, and are a promising, though still debated, approach for preventing & treating dementias. The human data for Cialis...
Warm, Nutrient‑dense Foods Boost Postpartum Recovery
What to eat in the first weeks postpartum: - Beef. The fastest way to rebuild iron and B12. - Bone broth. Easy to digest and loaded with minerals you need. - Eggs with the yolks. Choline, vitamin A, easy on the stomach. -...
Holistic Habits Boost Student‑athlete Performance and Health
🚨Student athletes should: -Play multiple sports -Avoid energy drinks -Drink 80-100 oz H20 -Avoid sport specialization -Consume 3–4 balanced meals daily -Eat two breakfasts on game day -Sleep 8–11 hours and prioritize recovery -Strength train under guidance of a CSCS -Work with a sports dietitian for smart supplementation -Avoid playing...
Rejection Happens; Stay Grateful and Keep Moving Forward
For every idea someone says yes too, there are ideas that so many people pass on. When those moments happen, especially with something I really want, my heart drops, but it’s important to remain grateful… and just keep going.
GLP‑1 Drugs Boost Survival, Cut Recurrence in Obese Breast Cancer Patients
In women with breast cancer and obesity or T2 diabetes, a large propensity matching retrospective analysis reports association of GLP-1 drug therapy with improved survival and reduced risk of recurrence https://t.co/GjimCr97S0
Burnout Shrinks Your Capacity, Rest Can't Refill It
The reason rest doesn’t fix burnout is that burnout isn’t just tiredness. Tiredness means your tank is empty. Burnout means the tank got smaller. So one quiet evening can pause the spending. But it can’t rebuild months of capacity loss.
Adopt an Archetype to Boost Self‑Control and Motivation
When we can’t access self-control and motivation, assuming the mindset of an archetype can have a substantial positive effect. Who are you picking? Huberman Lab podcast out now with Dr Kentaro Fujita, expert in the science of self-control and motivation....
Embrace Openness, Release Grasping, Start Fresh
Because I know you live for my guided meditations, here is a recent one: "Letting Go of All Contraction." "So if it's available to you, maintaining this openhearted love towards all that's arising, just come into openness to the experience...
Drop Self‑Criticism to Ease Peak Training Struggles
Here are 3 big reasons I see runners struggle more with body image during peak training. Feel your feelings and in no way do you have to be happy about them but please remember your training becomes so much easier...
Great Decisions Come when You Pause and Listen
Some of the best decisions happen after you slow down enough to hear yourself clearly.
Your Body Would Veto Early Mornings and Overwork
A Monday morning question for you: If your body could vote on your daily schedule, what would it immediately veto?
Anxiety Drives Mental Loops, Habits, and Performance
New ep drops at now-o'clock. Today we talk about anxiety. What does anxiety have to do with mental loops, habits, performance, and unlearning? Join me this week with anxiety expert Dr. Jud Brewer (@dr.jud) . eagleman.com/podcast/153
Embrace Imperfections: Honest Self‑Acceptance Beats Denial
In this week's episode of Office Hours, I explore why we avoid uncomfortable truths when feeling down, and why the better path towards fulfillment is honest self-acceptance—embracing your imperfections, and taking on the challenge to improve. https://t.co/TLFQve9coy
Vagal Nerve Stimulation Eases Severe Jet Lag
Tried vagal nerve stim at 3am dealing with 10 hours of jet lag ... and that does seem to work.
Therapy Prioritizes Emotional Connection Over Rigid Rules
Couples Therapist here, just reminding you that relationship therapy is more about emotional connection than rules. 💋 #CouplesTherapy #Couples #MarriageTherapy #PolyTherapist #Poly
Athletes Are More Than Medals and Race Times
"(Athletes need to) understand that their value is not intrinsically placed on a medal or a time, that they're so much more than the person they are when they're competing." �-Missy Franklin
Hydrate and Load Electrolytes for Hot‑Weather Runs
Dear runners: a reminder that we are losing more sweat and sodium due to this extreme heat. Preload with electrolytes before your runs and don’t delay your water intake. Plan your route and try to sip some water every 20-30mins....
Consistency Beats Perfection for Fertility Success
You do not have to be perfect to be fertile. Tracking every meal. Counting every macro. Worrying about every toxin. Optimizing every supplement. Your body is not that fragile. It is also not that easily controlled. The women I see actually...
Embrace Your Child's Uniqueness, Prioritize Understanding Over Fixing
Say it with me: There's nothing wrong with my child being picky, sensitive, intense, or loud. Rather than trying to fix my child, I can focus on understanding them.
Freedom Begins When You Stop Seeking Everyone's Approval
One of the most significant turning points in my life came when I actively let go of my need to be liked by everyone.
Exercise‑induced Exosomes Deliver NAMPT, Boost NAD, Protect Liver
Interesting new paper: In old mice, exercise releases bubble-like blood vesicles called "exosomes" carrying NAMPT, the enzyme that makes NMN Evidence indicates NAMPT's ability to raise NAD and activate liver SIRT1 may be why exercise counteracts fatty liver and fibrosis 🏃♀️🏃♂️...
Walk More: Free Productivity Boost From Daily Nature Strolls
This is the most underrated productivity tool (and it costs $0): ...
Invest in Better Kid Sleep with Free Planning Tool
Kid sleep can be really tough for parents -- today in ParentData I talk about how you can invest in fixing your sleep issues, along with a (free) tool to plan it for yourself. https://t.co/5EN1S9uGwG
Resistant Starch Cuts Visceral Fat, Yet Responses Vary
Resistant starch has been shown in multiple randomized controlled human trials to reduce visceral fat. Today’s video (link below) dives into the data, and why individual variability in response matters.
New Wellness Manual Empowers Holistic Health Assessment
Want to enjoy a healthy body, peaceful mind, and joyful heart at any age and stage of life? Please take a look at the new edition of our book, PAVING the Path to Wellness Manual and Workbook. We worked hard to...
Unlock Better Sleep with 10% App’s New Content
Do you use melatonin? Or are you thinking about taking it in the future? If you really want to get your sleep under control, head to the 10% app. We are dropping six days of sleep-focused content, 10 new sleep meditations...
Enjoy Food Beyond Numbers: Balance Joy and Nutrition
Don’t focus so much on making every meal nutritionally perfect that you end up missing out on the joy of eating food you love. Food isn’t just nutrition. It’s so much more. From holidays and celebrations to memories and traditions. Focusing...
Evolutionary Psychiatry Reframes Disorders by Function, Not Symptoms
Evolutionary psychiatry: Illuminating disorders by the ultimate functions of emotion and thought patterns, not an inventory of symptoms. Overview essay by one of its pioneers, Randolph Nesse - 2023 - World Psychiatry - Wiley Online Library https://t.co/x7TOk0V0u2
All the Tech, but the Answer: Move More
We’re moving towards a Hitchhiker’s Guide to the Galaxy moment in health and fitness tech: AI models. Wearables. Continuous glucose. HRV. Lactate. Sleep tracking. Readiness scores. Infinite computation searching for *the answer*. Only for Deep Thought to finally reply... “Move more.”
Stop Waiting: Claim Your Desires Today
The post-Mother’s-Day hangover is real. And it often shows up when you feel like you have to wait 364 days for permission to want things for yourself. The cure isn’t making Mother’s Day 2027 bigger. It’s giving yourself permission, starting today, to...
Regular Heat Sessions Cut Heart Risk and Mortality
Heat exposure increases heart rate, causes vasodilation, improves endothelial function, and can help lower blood pressure over time. One of the landmark Finnish studies showed that people using a sauna 4-7x/week had significantly lower cardiovascular and all-cause mortality risk compared to...
Practice Self‑Compassion When Life Gets Overwhelming
If you’re going through a lot right now remember to: Be kind to yourself. Sincerely, A Psychologist
Stabilize Your Body First, Then Address the Mind
A lot of people are trying to think their way out of states that are being amplified by physiology. You can't therapize a blood sugar crash. You can't meditate your way out of being dehydrated. Stabilize the body first. Then interpret.
Seeking Lighter Dystopia: Is The Testaments Less Harrowing?
I stopped watching handmaids tale because it was just too much for my soul. And I have a rule not to watch sad shows because my work can be sad at times and I don’t have a desire to ingest...
Neglecting Spine Mobility After 60 Leads to Pain
Trying to loosen up a 60+ yo spine isn’t easy. But if you don’t do these… Well, you know what happens. https://t.co/vErysdrpfR
Hormone Decline at 35 Triggers Perimenopause Stress
💥 Women age differently than men, and it starts around 35. That’s when your body makes less DHEA and pregnenolone, the anti-stress hormones that keep cortisol in check. Without them, stress runs wild. That’s when perimenopause hits hard: brain dog, fatigue,...
Pregnancy Cravings Signal Need for More Sodium
Your blood volume expands by nearly 50% during pregnancy and your body needs more sodium to make that new plasma. Most pregnant women are told to limit salt by their OB. The opposite is usually true. If you crave salt...
Managing Mental Overload When Juggling Multiple Sessions
Ok how do you all handle the personal mental context overload of having multiple sessions running at once. I have a hard time keeping track of 3
Master Your Body: Stress, Sleep, Food, Light, Movement
7 things I wish someone taught me earlier: (These changed my health, mind, and life more than any class ever did) 1. Nervous system regulation: ↳ How stress changes your thinking ↳ How to calm your body before fixing your mind ↳ Why sleep and...
Maximize Follicular Phase: Heavy Lifts, High Energy, Then Rest
Your follicular phase is the build up window. From the start of your period to ovulation, your body is rising in estrogen, energy, and recovery capacity. Use it. - Lift heavy. Estrogen is great for gains. - Do the harder workouts. Your...
Teaching Breathwork with Mouth Tape at Berlin Event
Fun leading this (breath)workshop at Berlin Breathwork Days. (yes, that's mouth tape behind me) https://t.co/GUAffOesT7