Prescribe Exercise Before Drugs for Chronic Disease
As a medical school professor, I teach my students to prescribe drugs. But a landmark review in Cell Metabolism argues we should prescribe exercise first. Febbraio and Pedersen -- the scientists who coined "exercise as medicine" -- reviewed 233 studies on how exercise directly treats the most common chronic diseases. The numbers are... https://www.sciencedirect.com/science/article/abs/pii/S1550413126000860 ExerciseIsMedicine #MetabolicHealth #ChronicDisease #Longevity #HealthLongevitySecrets
When You Eat Impacts Metabolism as Much As What
As a medical school professor, I was trained to focus on WHAT patients eat. But this massive meta-analysis says WHEN may be just as important. 41 randomized controlled trials. 2,287 participants. Published in BMJ Medicine. The finding: time-restricted eating improved nearly every...
Structured Plans Crush Trading Fear
Overcoming Fear in Trading – Checklist ✅ Fear (of loss, FOMO, or being wrong) is normal — but it can be conquered with structure + deliberate practice: • Build a written trading plan with clear entry, exit, and position-sizing rules before...
You’re Not Broken—Your Adaptability Fuels Recovery
I don’t know who needs to hear this: You’re not broken. You’re living proof that you are capable of coping & adapting to survive - right up to the edge of sustainability. And you will be able to cope with the journey...
Prioritize Sleep: Key Do’s, Don’ts for Athletic Recovery
Sleep is essential for recovery of the brain and body. Sleep deprivation or restriction has negative effects on cognition, learning and memory consolidation and mental well-being, growth and repair of cells, metabolism of glucose and immune function. In this blog...
Rest Is Part of Growth—Skip Posting when Exhausted
Friday reminder. You don't have to post today if you're exhausted. The algorithm won't punish you. Your audience won't forget you. Your growth won't disappear. Take a breath. Rest is part of the strategy too. (yes I'm telling myself this as much as...
Accepting Teen Mistakes Lowers Resistance Better than Lectures
Your teen needs to know: "I can mess up and still be accepted." That safety reduces resistance more than lectures.
Thich Nhat Hanh Links True Love to Self‑Knowledge Rivers
The great Zen teacher Thich Nhat Hanh on true love and the 5 rivers of self-knowledge https://t.co/nPsSrDxUQ2
Shift Your State, Not Effort, with a Free Reset
If your mind never shuts off, this is not something you fix by trying harder. It is something you fix by changing your state. I made a free reset for that. Reply RESET.
Prioritize Self‑Love to Truly Help Others
Love your self 1st ❤️! You need to be “good” before you can help anyone else
30‑Minute Post‑Screen Routine Boosts ADHD Focus
A child psychologist trick: what to do in the 30 minutes after screen time for ADHD kids
Choose Your Thoughts: Create, Don’t Worry
“The greatest weapon against stress is our ability to choose one thought over another. Instead of worrying about what you cannot control, focus your energy on what you can create.” https://t.co/6AmAPd7HAT
Medicine’s Career Paths Aren’t Linear—Choose Autonomy with Locums
One of the most limiting ideas in medicine is that there is only one respectable way to build a career. This episode pushes back on that. Trevor Cabrera describes locum tenens as more than temporary coverage or a pay increase. In his...
E‑cigs Boost Quit Rates 20‑40% over NRT
Nicotine e-cigarettes are linked to quit rates 20% to 40% higher than traditional nicotine replacement therapies, with consistent evidence showing greater effectiveness for smoking cessation over at least six months. smokingcessation
People Demand Agency in Self‑Directed Health Optimization
my only angel investment last year was a peptide company PEOPLE WANT TO HAVE AGENCY OVER THEIR HEALTH i couldn’t be more enthusiastic about the current trend of self instructed health maxxing - let the people decide https://t.co/mMz8Ooxu1A
Midlife Exercise Halves Women's Premature Death Risk
Staying active throughout middle age can cut women's risk of premature death in half https://t.co/XQiLKnWkFc via @medical_xpress #exercise #WomensHealth #medicaleducation #lifestylemedicine #healthyliving #pavingwellness
Restarting Zoloft Gave Me Relief From Lifelong Anxiety
I could cry because my whole life I’ve had uncontrollable anxiety that medication never even touched. I recently started Zoloft again out of desperation and I feel like a new person 🥺 take the meds 
Prioritize Your Values to Escape Chaos and Burnout
Chaos doesn’t care what matters, so we have to. If everything is urgent, then nothing is. When we’re stuck or on a fast track to burnout, the best thing we can do is audit & align our time, energy & values....
Silence Beats Stress When Dealing With Narcissists
It's not worth the cortisol spike to argue with someone with high narcisstic traits. Their narratives don't reflect reality. Let your silence confirm you've unsubscribed from their delusion.
Professional Cleaning Boosts Productivity and ADHD Focus
The best thing I have ever done is hire a professional cleaner to deep clean my house every few weeks. It's better for me as a business owner. It's better for me as a human being with ADHD. Yes, I...
Feeling Low? Prioritize Exercise, Sleep, Water, Nutrition
🚨POV: You’re not depressed. You just need to workout, rest, hydrate and fuel your body consistently 💪 https://t.co/awLJ4iKOUS
Kids Seek Mom for Comfort; It's Natural Regulation
When a toddler falls and gets hurt, they will often run past their dad and every other person in the room to find their mom. When they are sick, same thing. They only want mom. Your child has been tuned to...
Kind Inner Dialogue Transforms Your Life
Listen to your inner voice and see what it's saying to you. Is it kind? Are you compassionate with yourself? Challenging thoughts are the first step in changing your inner narrative. Change the mind. Change your life. #mindfulness https://t.co/fdgDUuUbG6
Healing Intergenerational Slavery Trauma Requires Multidisciplinary Efforts
Acknowledging the significance of intergenerational traumas, including the trauma of the transatlantic enslavement of Africans, is necessary. The reparative work must be multidisciplinary, which includes mental health. I appreciate the work psychologists have done to contribute to addressing these crimes...
Healing Requires Facing Hard Conversations After Toxic Chaos
One of the hardest parts about being in a healthy relationship after years of toxic ones and a long period of being single is learning how to have hard conversations. Because if I’m being honest, my first instinct is not always...
Current Evidence on NAD⁺ Supplements Remains Inconclusive.
NAD⁺ supplementation for anti-aging and wellness: a PRISMA-guided systematic review of preclinical and clinical evidence https://t.co/au5YIC11Hw https://t.co/fMsAOSQF6f
Deep Sleep: Your Ultimate Performance Booster
Sleep is the OG performance stack. Get more deep sleep and you will be at your peak
NIH‑funded VR Trial Improves IBS Symptoms
Really excited to share new VR research for IBS symptom support. Our NIH-funded randomized trial is showing notable benefits, and we’re presenting it today at #vMed26.
Naming Emotions Creates Mental Space and Improves Regulation
Labeling your emotions may seem too simple to be effective but research shows it creates a sense of mental space. Labeling activates your brain's PFC, calms the amygdala, and increases emotional clarity. It supports better decision making, emotional regulation, and...
Your Best Tech Stack Is Your Support System
We all talk about tech stacks alllll the time. I'd like to talk about my support stack. Here's part of my current lineup: – Friends & fam – Besties on speed dial – Somatic therapist – Somatic Dating Coach – Performance coach –...
Optimism Begins with Personal Grounding, Not Viral Validation
I asked @ShiraLazar how she stays optimistic while fighting for an industry that often fights back. Her answer had nothing to do with platforms, algorithms, or follower counts. It starts with taking her dog outside in the morning. Feeling the sun. Breathing....
Day 1 of 96‑Hour Fast: No Hunger, Full Energy
24 hours of the 96 hour water fast are now complete. Been super easy so far. Shocked at how I’m not hungry. Good workout this morning still + a long walk after. LMNT, sparkling water, & black coffee have helped for...
Your Nervous System Signals Sleep Deprivation; Get a 7‑day Reset
This isn't about judgment. It's about physiology. If 3 or more of these describe you, your nervous system is trying to tell you something. Comment Sleep Fix and I'll send you my 7-day sleep Reset. Save this so you remember you're not...
A Calorie Deficit Can Be Sustainable without Constant Hunger
a calorie deficit doesnt require limiting the amount you eat to the point where you are always hungry and thinking about food - you shouldnt need willpower to get through a normal day
Happiness Comes From Wanting Less, Not Achieving More
Success doesn’t truly make us happier. Why? Our neurobiology is wired for progress, not arrival. The dopamine system rewards the pursuit. Once a goal is reached, the brain resets and the target moves. It’s what @arthurbrooks calls the “striver’s curse.” You work...
When Anxiety Turns Irrational: Definitions and Solutions
Anxiety can be healthy…until it becomes irrational. Here’s how psychologists define - and address - irrational anxiety. https://t.co/GK7rpEEXOX
Three 20‑second Sprints Match Weekly Cardio VO2 Gains
Just 3 all-out sprints for 20 sec repeated 3x a week can result in the same VO2 max gains (+19%) as 45 min of steady cardio once a week. The difference: 20 min less time spent on training. Caveat: done on sedentary...
Obesity Prevention Offers Far Greater Cancer Protection Than Expected
"A much stronger cancer-preventive potential of obesity prevention and control than previously established" https://t.co/QatHKVMbfz @JAMAOnc https://t.co/OQ62MunGTu
Avoid Overtraining: Set Limits to Prevent Marathon Injuries
There can be a point where the training benefit goes negative from a big effort, especially if the runner isn’t prepared for it. This happens more often on tight marathon training timelines. If the training goes beyond the runner’s capabilies,...
Doctors Hide Their Struggles, Forget Their Own Well‑Being
🧵 No one talks about this part of being a doctor. You keep showing up. Even when you’re tired. Even when you don’t feel like it. Even when life outside is falling apart. Because patients don’t see your bad days. They see a doctor. So you hold...
Symptoms Matter More than Diagnosis; Defy Limits
When I was 8 the doctors told me I shouldn’t ever play a sport that involved running because my asthma was so bad. Fast forward and I played college softball and have run 3 marathons. This is why it’s so...
Nutrition Hacks to Boost Sleep and Performance
Can you improve sleep with nutrition? Learn how to optimise sleep for better recovery, adaptation and performance. https://t.co/SabVAOeY5n https://t.co/cASn0WvTvT
High‑Dose Psilocybin Outperforms Nicotine Patches Sixfold
One large psilocybin dose beat nicotine patches by 6x odds for smoking cessation. 82 otherwise-healthy cigarette smokers, 42 received a single high-dose 30mg/70kg psilocybin session, and 40 initiated an 8- to 10-week course of nicotine patch treatment. At 6 months; participants were 6x...
Train First, Then Count Protein: Nutrition Follows
Prioritize training over protein count obsession (yes nutrition still matters but putting training first anchors the nutrition aspect). @foundmyfitness on the Huberman Lab podcast out now https://t.co/vQ9eIWHyF8
Shallow Breathing Fuels Anxiety, Mastery Calms Nervous System
Do you notice when you are uptight, you breathe in a shallow way? Our emotional state affects our breath. In yoga the reverse is also believed to be true. Shallow breathing perpetuates anxiety. Physiologically, the mastery of our breath is...
Weight Loss Fails Stem From Hidden Fears, Not Food
Want to go deeper into this? My book FULL is all about the fears and obstacles that stand in our way. 90% of people who hire me for weight loss don't have a food problem. They have a fear underneath "I fear...
Design Your Home to Support Healthy Eating Habits
Normalize snacking on fruits, veggies, Greek yogurt, hard-boiled eggs, and grilled chicken. Most people underestimate how important it is to have a home filled with healthy options fewer distractions and more cues that reinforce good habits. Your environment shapes your choices. Set it...
Guard Your Peace: Stop Fueling Self‑Serving Attention‑Seekers
A simple way to protect your peace: Stop giving your energy to people who only give you their attention when it benefits them.
Magnetic Poetry Turns Waiting Rooms Into Healing Dialogues
Therapists with office spaces: Highly recommend putting a magnetic poetry set in the waiting room for clients to use There is something really beautiful about the anonymous conversations people can have with each other through their healing journeys ❤️
Focus on What You Can Control, Reduce Stress
Many of us get stressed trying to control the uncontrollable. Here's the good news: Peace of mind doesn’t come from controlling everything. It comes from mastering the small circle of things you 𝘤𝘢𝘯 control: your beliefs, your mindset, your attention, your reactions. Your brain...