Lifestyle Interventions Are Unreasonably Effective, Says Thrive Summit
In my recent Thrive Summit talk, I described the "unreasonable effectiveness of lifestyle interventions" (w suitable nod to Eugene Wigner). @zakkohane @hjluks
Minor Lifestyle Tweaks Cut Major Heart Risks
Even small differences in sleep, physical activity and nutrition (SPAN) can have significant favorable impact vs major adverse cardiovascular events @uk_biobank, >53,000 participants, median age 63 yrs https://t.co/iZJjENsOiM https://t.co/WNiGfGGDYL
Empty the Mind to Cultivate Lasting Inner Peace
A primary method for gaining a mind full of peace is to practice emptying the mind. ~ Napoleon Hill https://t.co/PxsCMAhX3b
Tailor Workouts to Unique Anatomy, Not One‑Size Fits All
Individuality is really important and we don’t have a lot of objective ways of measuring this as personal trainers. We are all unique and must figure out the optimal exercise variations that suit our anatomy and physiology.
Targeted Therapies and Fasting Can Prevent or Reverse Major Diseases
Heart disease is 100% preventable (PCSK9 inhib). Diabetes is reversible (3 day fasts + GLP1). Cancer is preventable (3 day fasts). Dementia is preventable (high dose creatine).
Sex and Sleep Are More Linked than You Think
Your sleep and your f***ing are more connected than you think. Comment SLEEP FIX and I'll send you my 7-Day Sleep Reset Plan.
Breaking Silence: Truthful Healing for Survivors of Harmful Legends
We don’t talk enough about what it means when the people we’re taught to admire also caused harm. The truth is, silence has protected legacies for generations. But it has cost survivors everything. This is the work. Holding both. Telling the truth. Healing...
Timing Meals Aligns Circadian Clock, Improves Diabetes & Obesity
Time-restricted eating and circadian rhythms: A new frontier in diabetes and obesity management https://t.co/XekM37KqWt https://t.co/rsB3DZytIR
Simple, Disciplined Habits Bring Lasting Peace
BE BORING: - Read your bible - Have 1 partner - Eat the same meals - Wake up early - Go to bed early - Walk daily - Don't party - Don't do drugs - Live in peace
Emotion Regulation Is a Complex Executive Function Process
So FYI emotion regulation is an executive functioning task. Regulating emotions requires that you - notice that you are having an emotion - control the initial impulse of the emotion - think through what the emotion indicates about what you might need - inhibit...
Strengthen Back, Boost Hip Mobility, Reduce Pain
Low back pain mobility routine 7 exercises that strengthen your lower back, improve lumbar spine control and increase hip mobility Better control of your lumbar spine helps reduce unnecessary stress on your joints, while improved hip mobility takes pressure off your lower...
Magnesium Alone Won’t Fix Perimenopause Sleep Problems
Ask me how I know 😅 - but seriously, there’s a lot we can do to help you get better sleep in perimenopause, but all the magnesium in the world isn’t going to touch the fascism
Facing Unanswerable Questions Boosts Life Meaning
When you contemplate unanswerable questions, something happens to your understanding of the meaning of your life. Today’s episode of Office Hours is Part Two of my three-part series on The Meaning of Your Life, where I share the data on the...
Brief 5‑MeO‑DMT Trip Yields Month‑Long Antidepressant Boost
One of the most remarkable things about 5-meo-DMT as an antidepressant is that the psychoactive experience is so brief. 10 minute peak, perhaps. 20 min total. And people seldom remember it well. Yet it has possibly the largest anti-depressant effect...
Physician-Led Reset: Repair Your Body, Reduce Burnout
Your body is not asking for more willpower, it's asking for repair. Baja is not one of those performative wellness retreats. It is a physician-led reset for your nervous system, habits, and next 20 years. Think: less burnout, more biologic repair. Comment BAJA...
Low Ferritin Signals Iron Deficiency Before Anemia Appears
Skinny, pale skin, dark circles under your eyes, easy bruising, and constant low energy? It might seem like “just stress” or poor sleep… but this combo is often a red flag for low iron stores and you shouldn’t stop at checking...
Change Happens When We Fully Accept Ourselves
The paradox is we can only change when we accept ourselves just as we are. #mindfulness https://t.co/j8KGb00B7g
Books to Beat Burnout, Available at Painted Porch
Read these books if you’re feeling burned out. All copies available at my bookstore, the paintedporchbookshop
Medical Training Fuels Imposter Syndrome, Not Personal Failure
The medical system thrives on your imposter syndrome. It is not a personal failing. It is a feature of your training. From medical school onward, physicians are conditioned to view uncertainty as dangerous. We are trained to find exactly how we do...
See Everything Fresh: Embrace Beginner's Mindfulness
Observe a person, situation, or environment as if for the first time. Adopt a "beginner's mind" which is key to a new perspective, intuition, and insight. You will also appreciate the little gifts you don't ordinarily pay attention to. #mindfulness...
Cultivate Curiosity, Kindness, Creativity, Play to Attract Purpose
Stop chasing your "purpose." It's backwards thinking. Instead, cultivate these universal gifts: • Deep curiosity • Genuine kindness • Bold creativity • Joyful playfulness These qualities act like a magnet—drawing opportunities, connections, and meaning straight to you.
Morning Sun Walk Redefines Your Entire Day
I regret to inform you that starting the day with a long walk outside in the sun changes everything.
Fermented Cordyceps Broth Improves Primary Insomnia in Trial
Effectiveness of fermentation broth of Cordyceps sinensis for primary insomnia: a randomized clinical trial with digital health tool https://t.co/g5iOuzkctO
Parenting ADHD: Misreading Behaviors Fuels Unnecessary Discipline
As a dad without ADHD parenting someone *with* ADHD, I cannot stress enough how frustrating and downright shameful it is when I discipline my son for what I *think* is non-ADHD behavior, only to then read an article or see...
Food as Medicine: Boost Healthspan with Nutrition
💚 Join us this Thursday, March 26, 7 pm Eastern Time for PAVER's Place with Dr. Melissa Bernstein, who will speak about Nutrition--Eat Well, Age Well: Using Food as Medicine to Promote Healthspan 💙 Register here ----https://t.co/6SBJmlUEZh #health #nutrition #lifestylemedicine #pavingwellness #lifestyle...
B‑Vitamins and Minerals Power Your Mitochondrial Engine
The mitochondria are your cells' power plants⚡⚡ You need certain vitamins, minerals, and nutrients to produce energy via the mitochondrial electron transport chain (ETC) Here's an overview of the most critical ones: 🔹B-Vitamins - Vitamin B1 (Thiamine): Required for pyruvate dehydrogenase and α-ketoglutarate dehydrogenase. -...
Stress Never Vanishes; It Just Shifts Topics
The Iranian Law of Stress Conservation: Stress doesn't disappear; it just transforms from one topic to another.
Weightlifting After 30: Your Essential Life Insurance
If you’re over 30, lifting weights is NOT optional. It’s your insurance policy for life.
Coach Turns Anger Into Disruption of Negative Spiral
How do you disrupt the spiral? We've all been there, losing focus, our mind drifting to the mistake we just made. And then a coach gets in our face... Too often, that coach is just expressing anger. They are yelling at...
Unresolved Relationship Tension Triggers Real Physiological Stress
What I thought was a relationship issue… was actually a physiology issue caused by chronic unrepaired rupture. During my marriage, I thought I was too reactive, too sensitive, too obsessed with clarity. But what I was feeling wasn’t just me, it...
Treat Your Thoughts Like a Nutritional Plan
Elite athletes obsess over what goes in their bodies. Shouldn’t we be just as deliberate about what goes in our minds?
Diaphragmatic Breathing Boosts Nitric Oxide, Fights Microbes
Do you breathe diaphragmatically? Place a hand on your abdomen. It should rise with each inhale, fall with each exhale. When you engage the abdomen like this, you oxygenate the lower lobes of your lungs, and trigger nitric oxide...
Skip Late Snacks to Boost Sleep and Parasympathetic Recovery
The benefits of not eating three hours before bedtime extend beyond improving sleep; but are also harnessed in protecting the natural increase in parasympathetic activity at that time. @foundmyfitness on the Huberman Lab podcast out now https://t.co/O8b2YunpVT
Bezos' 25‑Year‑Old Stress Tip Still Backed by Science
25 Years Ago, Jeff Bezos Said This Is the Best Way to Deal With Stress. Science Says He’s Still Right. https://t.co/uCBXiXyq4u #stress #mentalhealth #lifehacks
Fix Knee Pain by Targeting Hips, Ankles, and Muscles
Knee pain? 2 things to focus on First, look at the joints below and above your knee. Your ankles and hips. If they lack mobility or control, your knee takes on more stress and compensates. Second, strengthen the muscles around your knee....
Why Men Need a Quick Task Transition Pause
Task Transition Time: what it is and why men need it I have no idea why this is, but us men often need some transition time between tasks before being asked about something new. We're simple creatures, there's no arguing that,...
Exercise
The new Huberman Lab episode is out: The Best Vitality & Health Protocols | Dr. Rhonda Patrick (@foundmyfitness) 0:00 Rhonda Patrick 2:40 Competition, Jumping Rope, Rope Flow 6:49 Rhonda's Exercise Routine, Cardiovascular & Resistance Training 12:30 Cognitive & Physical Benefits of Exercise, Serotonin &...
Healing Begins When You Reconnect With Your Pain
You’re not disconnected from your body. You’re disconnected from the parts of you that hurt. Something new is coming. Stay tuned 🌷
Fitness Silences the Discomfort Alarm, Making Toughness Easier
A secret: Being tough gets easier the fitter you are. When you are out of shape, the alarm bell in your head goes off at the slightest sensation of discomfort. When you are fit or prepared, the alarm is quiet for...
Practical Positivity Beats Delusion for Real Success
Positivity is a requirement, hope matters, joy matters, love matters .. you can’t win without it .. that said delusion is always dangerous and almost always leads to a “loss” .. but let’s stop coming up with new words which...
Coach, Don’t Punish: Guide Teens to Emotional Maturity
You can’t punish a teen into emotional maturity. But you can coach them into it. Did you know I offer parent coaching to help you uncover the parent-teen relationship you seek? Call or text 210-816-4149.
Poor Sleep Increases Runner Injury Risk
Sleep profiles predict injury in runners 🩼💤 This new study profiled 425 recreational runners based on their sleep habits including… ⏰ Sleep duration ☑️ Sleep quality 🚨 Sleep problems Investigating associations with injury history, whilst controlling for factors including training volume 🔍 Results 📊 Runners were...
Weekend with Parents Shifts Your Mindset
How does spending a weekend with your parents impact your mind state? Let me know in the comments. For the full 10percenthappier episode with Pete Holmes, head over to @apple podcasts or wherever you listen to your podcasts. And if achieving...
Start the “Even You Can Meditate” Challenge Today
For the full #10percenthappier episode with Pete Holmes, head over to our YouTube channel. And head over to the 10% with Dan Harris app where we are running the "Even You Can Meditate" challenge that starts TODAY. Link in bio....
Psychologist’s Quick Reset Trick for ADHD Kids During Routine Changes
A child psychologist trick: how to reset an ADHD child when routines shift suddenly (like this time of year)
Set Night Thermostat to 15°C for Deeper Sleep
Turning your thermostat down to 15°C (about 59°F) at night is one of the simplest, most evidence-based “sleep performance hacks” available and it works because it directly supports your body’s natural biology. Your core body temperature needs to drop by around...
Observe, Don’t Push Away, to Choose Your Focus
Thoughts and emotions shift like moving clouds. Don't push difficult ones away-just be open to observing what's on your mind. This observation gives you greater choice where to focus your attention. #mindfulness https://t.co/TedhBYhWTa
Break the Cycle: Change Is Possible in Relationships
Can people change? How to break the psychological loop that keeps us in bad relationships https://t.co/mnkGCk1ewY
Mute Nighttime Notifications with Android Digital Wellbeing
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/MGZkybj3eb
Going Analog: My 1‑2 Month Music Production Detox
Every now and then I fancy a good detox. This consists of me using an Roland SP sampler and a crate of records. I drop all daws and applications for 1-2 months. The only exception is if a music publisher needs...