Choosing Not to Match: A Bold Path to Wellbeing
The hardest decision a medical student can make is choosing not to match. We are conditioned to believe the medical training pipeline is a one way street. You sacrifice your twenties, survive the clerkship years, match into a residency program, and emerge as an attending. Stepping off that path is almost always labeled as a failure or a tragic waste of potential. Christopher Nmai decided to challenge that exact narrative. He was a Harvard graduate on track for a competitive career in interventional cardiology. Then a major health diagnosis forced him to experience the healthcare system as a patient. That perspective shifted everything. He realized that the rampant burnout in medical education was incompatible with his own long term wellbeing. So he did the unthinkable. He finished his medical degree and voluntarily opted out of the match. Now he is leveraging his medical expertise in the startup, consulting, and artificial intelligence spaces. His story on The Podcast by KevinMD highlights a massive blind spot in medical education. Schools heavily prepare students for clinical practice but offer almost no guidance for those who want to innovate in private equity, medical writing, or health tech. A medical degree is an incredibly versatile asset. It is a tool to solve massive systemic problems, not a lifelong contract to endure clinical burnout. Episode is in the comments. #MedTwitter #PhysicianBurnout #HealthTech #MedicalEducation
15‑Minute Walks Cut Heart Risk for Sedentary Adults
Instead of only short bursts of movement, add walks that last 15+ minutes. Among people averaging <8,000 steps/day, those who got most of their daily steps from walks lasting 15+ minutes had the lowest cardiovascular risk and among the lowest mortality...
Consistent Sleep Schedule Beats Hours for Brain Health
Sleep timing regularity may be just as (if not more) important than total hours. Irregular sleep–wake times (even 1–2 hour shifts) are linked to: → Poorer cognitive performance → Higher inflammation & blood pressure → Increased risk of cardiovascular & neurodegenerative disease Your brain’s “master...
Rest Fuels Momentum, Not Breaks It
Rest is part of the process, not a break from it. You are not losing momentum by resting, you're actually maintaining it.
Your 70‑year‑old Self Depends on Today's Activity
A patient asked me yesterday why so many orthopedic surgeons seem to be in good shape. I told her... Because we know what happens to the human body when we're not. We see it every day. The loss of muscle that...
You’re Probably Getting Enough Protein without Shakes
Do you not get enough protein or has social media confused you into **believing** you’re not getting enough of protein? Just because you don’t eat protein bars & drink protein shakes doesn’t automatically mean you’re not getting enough. Instead of falling...
Intense Training Costs My Heart, Fuels Scientific Insight
For nearly 40 years I've used my body to test ideas about training intensity, HIIT, monitoring, etc. I seem to be paying for those sins now with big atrial fibrillation challenges. This distracts me a bit, but hey,...
Nostalgic Dancing and Singing Combats Therapist Burnout
I’m just a therapist & burnout coach, but have you tried singing & crazy dancing to songs from your millennial youth & shouting out super relatable lines? Such as: “And honestly I’m down like the economy.”
From Weight Loss to Longevity: Medicine Shifts Toward Prevention
It’s interesting how quickly the conversation has shifted. Not long ago, people were hesitant about weight loss injections. Now the question is whether GLP-1s should be used… for longevity. That shift alone is worth paying attention to. Because it reflects something deeper — we’re...
Your Body Shapes Decisions: Calm, Sleep, Light, Movement
50 pieces of advice after rebuilding my body, mind, and direction: 1. Your body is not separate from your life. 2. A calm body prints better decisions. 3. Most overthinking is a body problem first. 4. Sleep fixes strange things. 5. Morning light is still underrated medicine. 6. Walking beats forcing. 7. Less stimulation...
Stop Clinging, Start Letting Go to Reduce Stress
If you’re going to use all that energy to hang on, and all it does is stress your mind, you might as well reverse it and work on letting go.
Moms, Prioritize Yourself—Don’t Be Everything for Everyone
Gentle reminder for moms: you’re not meant to be everything to everyone at the expense of yourself🫶🏻
Gratitude Beats Complaints: Others Want Your Struggles
Stop complaining. Be grateful for what you have. Some people would love to have your bad days. https://t.co/cJAP68G3kg
Omada Launches Cholesterol Program with Coaching and Specialist Support
Omada is between-visit care for real life. Now that care includes cholesterol management. More than 86 million Americans are living with high cholesterol. Our new program, Omada for Cholesterol, includes health coaching, peer support, and guidance from a clinical specialist trained...
Humming Boosts Nitric Oxide and Triggers Relaxation
Did you know humming increases nitric oxide, a potent vasodilator, and activates the vagus nerve, triggering a relaxation response in the body? Give it a try. Called Brahmari Pranayama https://t.co/J6A0TPIvwS
Consultation Groups Beat Loneliness in Private Practice
They told me private practice would be isolating. Now I realize how many people in private practice aren't meeting their needs for peer consultation 🫤 If you're lonely in private practice y'all - you need to be consulting more. I have three...
Happiness Grows When You Embrace Constraints, Not Freedom
The happiest people aren't the freest, they're the most constrained. Decades of psychology show that people who focus only on what they can control report higher happiness and lower stress. Don't just plan what to add in 2026, decide what...
Healing Requires Both Context and Personal Accountability
As a trauma therapist in Utah, I want to make something explicitly clear: Recognizing the impact Mormonism has on development and mental health does not remove personal accountability. Both can be true. You can be shaped in significant ways— and still be responsible for how...
Morning Routine Wins: Anticipate, Relax, Connect
Your morning routine shapes the rest of your day more than most people realize. The research points to three things that actually matter: something to anticipate, a moment of relaxation, and some form of connection. https://t.co/xVOsb5vg5j
Stillness Unlocks Intuition, Insight, and Inspiration
It's all in the pause. Your intuition, insight, clarity and inspiration come from a mind that is still. When you experience a pause in the thought stream. Simply being and feeling rather than planning and thinking. https://t.co/ojAlU5tSBk
Our Innate Need for Nature Clashes with Daily Confinement
“Biophilia” = our innate need for nature 🌿 But most days it’s garage → car → office → screen. No wonder we can feel off. More in the video below as I spend another day contained by walls 👇 https://t.co/HcgmVHTfYv
Emotional Intelligence Turns Trauma Into Leadership Power
What are we reading? Title: “Alchemy of Adversity - How Emotional Intelligence Transforms Trauma into Leadership Strength” Author: Sarah Staley #Books #Marketing #Sales #SocialSelling #Wellness https://t.co/HugMN2zVh1 https://t.co/AgBj7wTZW3
Zone 2: Optimal Metabolic Equilibrium for Most
A mechanistic articulation on why zone 2 is the maximum metabolic equilibrium state for most people. 👇 https://t.co/W8MxJC40Yi
Protect Your Mattress for Allergen‑Free, Restful Sleep
It's spring cleaning season, and one thing you should make sure is on your list is your bed. Every night you spend in your bed means more buildup of allergens, dust mites, moisture, and other irritants that can dirty up your...
Break Free: Overcome Burnout and Career Stagnation
This one is for all you professionals out there who are feeling burnout or stagnation at their jobs. ‼️
Dietician‑Approved Chili’s Fajitas Prove Restaurants Can Be Healthy
Eating at #restaurants is often perceived to be unhealthy, but like anything, you can find good options if you just look a bit harder. In this case: the fajitas at @Chilis are the choice of dieticians looking for a healthy,...
Daily Meditation Reshapes Brain for Calm, Focus, Resilience
Meditation trains attention, stress regulation, and emotional control. The science is compelling: consistent practice has been linked to measurable changes in brain structure, network activity, and the way the brain responds to stress, pain, and distraction. A few minutes a day may...
Eat Enough, but Don’t Let Cravings Dictate Performance
Pretty lean and skinny elite runners always telling you to “eat more”? Um, I’m not sure they actually practice what they preach exactly 🤣?! Yes, please fuel properly and don’t be malnourished (obviously). But if I always “ate what my...
Greatness Thrives without Constant Suffering
There’s this notion that greatness requires nonstop suffering; it couldn’t be further from the truth:
Beat Burnout by Tackling Something You’re Bad At
Most people think burnout means they need to relax. The real reset comes from doing something you are bad at. Something that forces you to struggle, learn, and be present. That is when your brain finally turns off “work mode.” https://t.co/h3hIvB1Le8
One Deep Breath Cuts Through Constant Mental Chatter
Mental chatter goes on all day such that we become habituated to its presence. Unaware that we are lost in thought. A simple practice is to come back to the breath. One slow, deep breath and you are right back...
Overtired Babies Resist Sleep: Spot Cues Early
It is intuitive to think that if a baby gets tired enough they will just fall asleep. A lot of parents find out the hard way that the opposite is true. An overtired baby is actually harder to soothe. As babies...
Quit Drinking, Gain Health, Wealth, and Life Balance
Me in 2019: > Drinking 2-4 beers/drinks every night > Getting hammered once a week with friends > Drinking was 100% of my stress relief AND social life > Weighed 225 (20lbs heavier than now) > Looked like I was 45, when I was...
Executive Health Retreat Uncovers Hidden Risks, Boosts Vitality
One of the most valuable things I’ve done in the last five years: An executive health retreat. I learned a few things: - I have the Alzheimer gene. Got on supplements to help. - I don’t have cancer. I got every organ imaged and...
GLP-1 Drugs: Brain‑targeted Cure for Obesity and Addictions
In 1992, scientists discovered a chemical in Gila monster venom that mimicked GLP-1, the hormone your gut releases to signal fullness. By tinkering with its structure, pharma companies extended its duration from two hours (the Gila monster version) to one...
Emotional Breakthrough Reaffirms as Top Response Predictor
Pleased to be included in this work. Emotional breakthrough as a strong predictor of response (again): https://t.co/pAPCipfd1U
Guard Your Mind: Choose Content, Protect Self‑Care
This has to become a principle of Self-care. Choose wisely because: “Anything you feed your mind you will internalize. Anything you feed the internet, it will attempt to kill.” says Taylor Swift.
Strong Core, Strong Punch, Safer Chin
"Proximal stability enables distal power." This is why a strong core and glutes make someone a power puncher AND have a better chin.
Trauma Distorts the Brain’s Natural Pattern‑Recognition System
The Brain As A Pattern Recognition Machine & The Impact Of Trauma On Brain Patterns: Why Our Brains Detect Patterns: * Survival And Safety. * Efficiency In Processing. * Predictive Ability. * Learning And Structure. * Biological Structure. Impact Of Trauma On Pattern Recognition: * Overactive Danger Detection. *...
Focused Breathing Centers You in the Present Moment
An intentional focused breath is a beautiful reminder of where you are and what matters most at this moment. https://t.co/vHiGRobUeX
Your Focus Is Your Superpower in Distraction
Where does your superpower lie? In a world that's competing for your attention, your focus is everything. #mindfulness https://t.co/9EA84vEcVB
Intense Exercise Boosts Brain Impulse Control, Says Huberman
Brain benefits of intense exercise, including impulse control @foundmyfitness on the Huberman Lab podcast out now. https://t.co/ikb1qKevnc
Turn Ego's Fearful Child Into Written Insight
I experience ego as a terrified child. Meditate on one fearful thought, move it from your head to paper, and follow the simple directions below. xoxo bk Download the One-Belief-At-A-Time Worksheet: thework.com/downloads theworkofbyronkatie #byronkatie #innerwisdom #selfhelp #selfinquiry #healingjourney #selflovejourney #dailylesson #mindfulness #TheWork
Leaving HuffPost to Build Thrive: Leap of Microsteps
How do you know when it's time to take a leap? I did exactly that when I left The Huffington Post (@HuffPost) in 2016 to found @Thrive Global, helping people adopt healthy habits that drive better health outcomes, engagement, and productivity — one...
Mindful Social Media Use Impacts Our Emotional Well‑Being
So it's just SO IMPORTANT 👏 👏 👏 that we are mindful of how we use social media and how that use is making us feel.
Pause, Finish Tasks, and Restore Daily Clarity
Rushing from one task to the next leaves a trail of unfinished moments behind. Finishing what’s in front of us, facing the task we’re avoiding, and taking small pauses to plan and reflect can bring clarity back into the day. Read on...
Your Apology Teaches Kids Repair More than Scripts
We talk a lot about teaching kids to say sorry. But the most powerful apology they'll ever witness is yours. Not because you're modeling a script, but because you're showing them that repair is possible.
Adaptations Fail Without Required Behavioral Change
When we get outcomes (adaptations) that require behavior modification (work), without the behavior modification we build change on top of dysfunction. The nervous system is still compensating. The root problem continues to fester. This is well understood in human performance....
Unspoken Needs Breed Passive Aggression in Adults
Passive aggressive adults are just children who weren’t allowed to have needs. So they learned to hide them. Behind silence. Behind “I’m fine.” Behind doing the bare minimum and calling it boundaries. They never got to say “I’m hurt” so now they make you guess...
Medical Training Ignores Self‑Care, Fuels Empathy Burnout
The heart oxygenates itself first. The first branches of the ascending aorta are the left and right coronary arteries. Yet the culture of medicine actively trains physicians to do the exact opposite. In a recent conversation on The Podcast by KevinMD, integrative...