Choose One, Skip Two: Eat Out Without Gaining
The 1 not 3 rule to staying on track when eating out🔥 Alcohol, appetizer, or dessert. Comment “PLAN” below to get stronger and lose body fat. I’ll reach out to send you info on personalized coaching 👇🏽
Skipping Power Training Increases Death Risk Sixfold
What’s more dangerous than doing power work? Not doing it. A 2025 study of 3,889 people found those with the lowest muscle power had a nearly 6x higher risk of death than the highest group. Slow training builds slow people. Slow people die...
Learning to Let Go and Feel Honestly
There was a version of me who held everything together so no one else had to. Now I’m learning how to feel without managing the room. How to be honest without disappearing. If you’re in that space too — I see you.
Slowing Down Tamed My Reactive Nervous System
Learned how to control my emotions through slowing down. I used to snap on people because my nervous system was shot.
Design Health Solutions That Empower Real, Neurodivergent Users
If you want to build health products or content that: - create real behavior change - reduce friction instead of demanding more discipline - get attention without fear-mongering - are designed for real humans, not ideal users - help neurodivergent (ADHD, AuDHD) people too - make...
Yearly Blood Panels Enable Adaptive, Sustainable Health Tracking
This is all true. But, the blood panel (and doing that yearly) and tracking to my health metrics, and a possible nutrition data set, both things that need to adapt as you age could be a sustainable value proposition.
Stay Focused, Support Each Other Amid Publishing Challenges
Been a rough week in publishing (it’s Tuesday, Lemon), and I’m reminding myself of the advice I try to give everyone else. Focus on what you can control. I’m doing my best to check in with colleagues, see what support I...
Simple 120‑lb Sandbag Fuels Fast, Effortless Movement
This 120 lb sandbag I have is really just an awesome way to get some quick movement. Kid plays outside and I just walk up and down the driveway, backward and forward carrying in. I'm not even using this thing to its...
Five Strategies for Leaders to Combat Healthcare Burnout
Five ways future health care leaders can tackle burnout in the workforce https://t.co/Fxd56CgOJE via @medical_xpress #burnout #MedTwitter #health #Wellbeing #healthcare
Quick Reset Trick for ADHD Kids After Discipline
A child psychologist trick: the fastest reset when an ADHD child shuts down after correction
A 60‑minute Nap Runs Brain’s Cleanup and Consolidation
Just took a 60 minute nap. This is my brain as claude code: $ brain run nap --duration=60m [00:00] Initializing sleep context... [00:02] N1: Entering shallow context switch → Suspending foreground processes (conscious thought, voluntary...
Plant‑based Diets Cut Most Cancer Risks, Raise a Few
Vegetarian diets and cancer risk: pooled analysis of 1.8 million women and men in nine prospective studies on three continents "Compared to meat eaters, poultry eaters had lower risk of prostate cancer (0.93, 0.88–0.98), pescatarians had lower risks of colorectal (0.85,...
Consistent Gratitude Shifts Complaints Into Life‑changing Joy
Less complaints, more gratitude. Your life changes in ways you can't believe when you practice this on a consistent basis.
Talking Is Therapy: Dismissing It Fuels Harmful Policies
Denigrating talk therapy as “just talking” is exactly what leads to outcomes like the disastrous Supreme Court decision on conversion therapy today. In most forms of therapy (including modalities whose practitioners like to distance themselves from the term talk therapy),...
Fidgeting Burns 350kcal Daily, Tied to Anxiety
Just learned a full day of fidgeting burns ~350kcal. I'm about to get so cut. Some days I just CANNOT seem to stop bouncing my legs when sitting, it def. correllates with higher anxiety days, curious if anyone else sees...
Heart Experts Urge Plant Protein over Meat, Defying RFK Jr.
Eat more plant-based protein instead of meat, top heart health body says, contradicting RFK, Jr. https://t.co/zmQJ9b8sK3 #nutrition #health #healthylifestyle #lifestylemedicine #food
Close Midlife Relationships Predict Longer, Happier Lives
Harvard's longest running happiness study found one thing predicted how long, healthily and happily people lived: If you had a handful of close relationships at age 45, then 65, you were more likely to live longer, be happier, and have...
Irregular Bedtimes Double Your Heart Disease Risk
Irregular Bedtime Doubles Cardiac Risk - https://t.co/zh3GeyBz0n via @neurosciencenew #sleep #lifestylemedicine #health #pavingwellness #CardioTwitter #hearthealth
Science‑Driven Prevention Beats Treatment, Validates Lifestyle Interventions
Moving upstream in health-from treatment to prevention-& following the science & the data, leads to a portfolio of lifestyle interventions, surprising some who equate lifestyle w woo. (via @EvidenceOpen). cc @zakkohane @PeterAttiaMD @willahmed @EmilyBreslow @shottan @hjluks https://t.co/LQNC3tNQdU
GLP‑1s Simplify Battling Uncontrolled Hunger
It’s not easy, but it’s simple. Nothing new here but this is how to do it. Some people’s dis regulated hunger makes this simple thing very hard to do. That’s where GLP1s come in. Keep at it ❤️
Design Health Tools for Stressed Users, Not Ideal Cases
As a research advisor & Head of Science one of the questions I ask behind the scenes all the time is: Would this still help someone when they're having a bad day? Because that’s the real test. Not: Does this sound smart? Not: Is...
Detect Polyps Early, Prevent Cancer Decades Later
March has been colorectal cancer awareness month. A reminder of the work of Bert Vogelstein, one of the most cited cancer researchers in history. He showed that colorectal cancer is a slow, stepwise process (often over 20–25 years): normal tissue ➡️...
Early Caffeine‑fueled, Phone‑free Writing Boosts Productivity
Current morning routine that is working well: • 5 AM wake up • Hydrate with electrolytes and creatine • Craft my own double espresso • Write by hand for 90 minutes • Walk to cafe to cram second espresso • Write again for 60 minute • Leave...
Secure Striving Beats Fearful Effort for Real Growth
There are two kinds of striving: secure and insecure. The insecure variety comes from fear. Secure striving comes from wanting to win, to do your best, but realizing that it’s not the end of the world if you fall short. https://thegrowtheq.com/the-power-and-danger-of-caring-deeply/
Restore Spatial Rhythm Before Narrative Restructuring for Trauma Healing
The trauma literature hasn't connected that circadian rhythm is a spatial rhythm. Restore the rhythm BEFORE restructuring the narrative. It's how deep trauma work becomes possible.
Keto Diet Shows Promise for ADHD Symptom Relief
many ppl with adhd have seen improvements by doing keto and there is some research to back it up - here's one study: PMCID: PMC10431618 PMID: 37585373
Targeted Nutrition May Lower Inflammation, Preserve Cognition
The impact of dietary constituents on inflammation and cognitive function in healthy older Irish adults: A pilot study "his study highlights the importance of nutrition and lifestyle in managing inflammation and cognitive decline in ageing. Targeted dietary interventions which address nutrient...
Low Visceral Fat May Slow the Aging Process
Keeping Visceral Fat Low Is A Top-Tier Intervention For Potentially Slowing The Aging Rate Visceral adiposity, metabolic health and aging https://t.co/wyZSa83k4q
Artificial Lights Nearing Sunrise’s Full-Spectrum Benefits
There’s no replacement for morning sunlight. But at some point, somebody’s going to develop a bright (enough) artificial light that is balanced full spectrum or accurately simulates the color contrast present in sunrise. TuoLife (no affiliation) comes closest. Others you...
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/IVvpbMlBCC #sleep #android #health https://t.co/nFX8KlYOma
Detach From Outcomes, Embrace Incremental Progress Through Tiny Steps
It's sounds counterintuitive, but become unattached to the outcome. Become OK with it not happening. Then you're free to experiment. Do the next thing well. Transformation is just the hundreds of tiny steps. Yet a lot can happen during one...
Longevity Thrives on Simple, Sustainable Habits, Not Extremes
After 8 years in biological research, one thing is clear: The healthiest agers aren’t doing anything extreme. They’ve simply found a version of the basics they can sustain.
Split Zepbound/Mounjaro Doses Twice Weekly to Curb Hunger
Have hunger and food noise the last couple days before your Zepbound or Mounjaro shot? The half-life is 5 days for these which is why that might happen. Even with a higher dose this can happen. So I split their doses into...
New Book Honors Legacy, Offers Healing Journey
💜 #PubDay I wrote this with my whole heart… and with the stories of those who came before me. Today, it’s no longer just mine. The Cost of Healing in Silence is out now. May it meet you where you are 💜
One Bad Moment Doesn't Define Your Entire Day
You didn't have a bad day. You had a bad 15 minutes that you let define the rest of your day. Stop letting one bad moment run the whole day.
Small Intentional Choices Turn Dad Bod Into CEO Mindset
How do you go from recognizing a need for change to becoming an expert in the mechanics of transformation? 📈🚀 Tomorrow on Tippie Leads, we’re joined by Associate Professor of Instruction Rob Rouwenhorst . Before Rob became our resident expert...
Three Moves to Ease Sciatica and Back Pain
Sciatica 3 exercises that improve lumbar spine control, hip internal rotation and hamstring mobility Better lumbar control reduces unnecessary stress on your lower back. Improving hip rotation takes pressure off the spine. Improving hamstring mobility can reduce tension on the pelvis and...
Runners Should Adopt 360 Breathing Like Expectant Moms
Working through 360 breating is very popular during pregnancy and postpartum but really it should be just as popular in the running community
Compassion Is Your Superpower When Overwhelmed
If you’re overwhelmed, your greatest superpower is to treat yourself with compassion. Because as much as we’d like to, we’re not able to time travel, fly, read minds, battle the elements, or move mountains. Give yourself the support you need...
Calcium, Exercise, DXA Scans Prevent Costly GLP‑1 Surgeries
This is a very important study and I'm hearing from clinical experts in my network that the best prevention is calcium, weight bearing exercise and getting regular DXA Scans. Otherwise we're going to see a big increase in high-cost orthopedic...
Galaxy Watch 4 Adds BP Monitoring Amid Hypertension Crisis
Glad to see blood pressure monitoring rolling out on Galaxy Watch 4 in the US where 1 in 2 adults suffer from high blood pressure and only 1 in 4 is under control for what is known as the silent...
Grief Heals When Felt, Not Just Analyzed
Intellectualizing vs. Feeling Grief Intellectualizing Grief: •Rationalizing •Analyzing •Planning •Head (Thoughts) •Control/Avoidance •Detachment •Exhaustion Feeling Grief: •Experiencing •Allowing •Enduring •Body (Somatic Sensations) •Integration/Processing •Emotional Release •Movement
Strength Training: Overlooked Key to Longer Life
Strength is one of the largest predictors of all-cause mortality. Yet Nearly 60% of American adults do zero muscle-strengthening exercise. Not too little. Absolute Zero. The gym is the most underutilized healthcare facility in America.
Nutrition Hacks to Help Athletes Sleep Faster
From carbohydrate timing to tart cherry juice, this blog reviews the nutrition strategies that may help athletes fall asleep faster and sleep better. Read the blog: https://t.co/IIm1izjt7d https://t.co/LMjFmizYZi
Just 10 Minutes of Brisk Walking Boosts Health
I'm still seeing a lot of people who don't understand what this paper is saying, so a quick summary... What this paper is not saying: The harder you train, the lower your risk of major disease/death. What this paper is saying: Adding a small...
AHA Warns Red Meat, Full‑fat Dairy Are Unhealthy
JUST IN: American Heart Association says red meat and full fat dairy “has been shown repeatedly to be a not healthy way to eat”
Three Weekly Workouts Reverse Biological Aging, Study Shows
As a medical school professor, I can now say this with certainty: three workouts per week is the minimum dose to reverse biological aging. A massive new meta-analysis of 146 clinical trials from the University of Birmingham found that exercise improved...
Accept Trade‑offs, Find a Sustainable Personal Diet
Thinking in trade-offs: a necessary antidote to diet tribalism Finding a diet that sustainably works for you is enough of a win. Why pretend it has no downsides? https://t.co/HDBzBxocAo https://t.co/pLwqhVPBaf
Omega‑3 Cuts Inflammation and Muscle Soreness Post‑exercise
Omega-3 for recovery in sports - meta-analysis 🐟 This new meta-analysis compiled data from 41 studies (over 1800 participants) to establish the effects of omega-3 supplementation of inflammation and recovery after exercise-induced stress 📚 Here is what they found ⬇️ Omega-3 supplementation significantly...
Your Nervous System Prefers Familiar Pain over New Safety
A lot of “self-sabotage” is just your nervous system picking familiar pain over unfamiliar safety. Familiar feels predictable. And predictable often feels safer than better. That's why people stay in chaotic relationships, overwork loops, food patterns, stress cycles, old identities. And in these...