Your Pregnancy Choices Shape Grandchildren’s Health
It's wild to think that my grandmother's nutrition played a role in my health. And how I take care of my body before and during pregnancy affects my future grandchildren's health. When your mother was a 20-week-old fetus inside your grandmother, she already had every egg she'd ever carry. One of those eggs became you. Your grandmother's diet, stress, and environment during that pregnancy shaped the egg you came from. The same is true in reverse. The eggs your daughter will carry are forming while she's inside you. What you eat, how you sleep, and how much stress you carry during pregnancy isn't just about your baby. It's about the generation after that. Fertility is a generational project. What you do now echoes forward.
Three Simple Routines to Strengthen Mental Health
Three small routines that can genuinely support your mental health... 1. Not staying up too late 2. Setting limits around social media 3. Doing as much the night before as possible
Find True Greatness Amid Chaos and Burnout
From @BStulberg's inspiring new book "The Way of Excellence: A Guide to True Greatness and Deep Satisfaction in a Chaotic World" — a book particularly welcome during a time of growing isolation and what Brad calls "zombie burnout." You can read...
Just 8 Minutes of Exercise Cuts Mortality 36%
Get off dat ass. 8 minutes a day of vigorous exercise linked to a 36% lower mortality risk. Benefits start at 2.2 min/day. https://t.co/UQlUv8NHI7
Love Your Cardio: Variety Drives Health & Weight Loss
Best home and gym cardio workouts for health and weight loss--The key is finding something you love to do. Variety is key. So, find a few options. #exerciseismedicine https://t.co/FleWM1uwZx
Sleep First, Exercise Second: My Lifestyle Pillar Priorities
Have you read about the Foundational Lifestyle Pyramid in the PAVING the Path to Wellness Workbook 2nd Edition? You think about which lifestyle medicine pillar (exercise, nutrition, sleep, stress resilience, social connections, or avoidance of risky substances) has the greatest impact...
Combine Top‑Down Retraining with Bottom‑Up Regulation for Lasting Relief
Brain Retraining Vs Nervous System Regulation: •Brain Retraining Uses Top-Down Cognitive Tools (Thought, Visualization) To Rewire Neural Pathways. •Nervous System Regulation Often Employs Bottom-Up Somatic Tools (Breathing, Movement) To Calm Physiology. •They Are Most Effective When Used Together: Regulation Provides Immediate Relief, While...
True Workplace Mental Fitness Requires More Than Apps
Beyond the Wellness App: What Building Real Mental Fitness at Work Actually Takes https://t.co/82mbmCfpzH https://t.co/97jAPqftaI
Strengthening My Back Takes Time, Friday Motivation
Back has always been a weak spot for me. But putting in the work to build it is fun. Give it time… Pumped for Friday. Let’s go! 💪🏻🚀 https://t.co/UKx1xWUOyt
Human Texts Beat Chatbots in Easing Loneliness
Texting daily with a random human peer is more effective at reducing loneliness than texting with a highly supportive chatbot. Next time you feel lonely reach out to a human, any human. https://t.co/yIAWQlyDvG https://t.co/X3dXEktUk5
Partners Should Soothe, Not Trigger Your Nervous System
Reminder from a Psychologist: Your partner is supposed to be a source of comfort & reassurance, not the reason your nervous system is on high alert.
Barry Lopez Reveals Cure for Loneliness and Life’s Three Tenets
Barry Lopez on the cure for our existential loneliness and the 3 tenets of a full life https://t.co/xiziNeKuc5
Choir Singing Boosts Memory, Speed, and Brain Youth
Singing in a choir is linked to sharper memory, faster thinking, and a younger-looking brain. Your grandma dragging you to church every Sunday might have been the original biohacker.
Space Perspective: Astronaut's Remedy for Global Despair
How to feel whole in a broken world – an astronaut's antidote to despair https://t.co/ag0U9xOxOx
Preventing Obesity Beats Losing Weight—Lifestyle Alone Rarely Works
People didn’t lose weight in 1900. They were just thinner. Obesity was prevented. Losing weight isn’t the same thing as preventing it. Losing weight with lifestyle alone unfortunately isn’t effective for the majority of people.
Boost Your Daughter's Self‑Worth Amid Social Media Comparison
The comparison culture is real. Learn how to help your daughter build self-worth in the age of social media. Listen here: https://t.co/CztUU1cKHZ #MentalHealth
Women’s Health: Share the Stories Medicine Ignored
Medicine evolves when someone documents what the system missed. Women’s biology has been waiting for that documentation for a long time. So I’m curious: Where did medicine miss your story? • Were your symptoms dismissed as stress or anxiety? • Were you offered antidepressants before...
Relationships Matter More Than Wealth for Healthy Aging
80 years. 724 people. One finding. The quality of your relationships predicts your health in old age more than wealth, class, or genetics. https://t.co/RhHGOhY3S8
No‑Fluff Sleep Advice I Give My Family
What I actually tell my family about sleep (no filter) I see thousands of patients. I'm polite, professional, clinical. But at family dinners? I say what I really think. Here's the unfiltered advice I give the people I love—because sugar-coating doesn't save lives. Swipe...
7‑Year‑Old Stands Up, Shows Power of Early Assertiveness
Today, I witnessed my daughter (7y) use her voice to speak up for herself against some boys who weren’t playing nice & also trying to intimidate/belittle her. She was firm, not yelling, and she was standing her ground. I did have...
Dog Owners Who Exercise Cut Dementia Risk 63%
You a cat or dog person? Own a dog + exercise: 63% lower dementia risk. Own a dog + don't exercise: 0% benefit. Own a cat: 0% benefit. https://t.co/sHDhqcfYvB
Therapy Misses Circadian Roots of Most Disorders
Most therapists don't know that the majority of mental health disorders are actually circadian and cortisol disorders. Yes, its bi-directional, but I think it's important to start with whats fixed. Our biology. Everything else i.e. the patterns, the behavior, the "why can't I...
Track Everything, Unlock Performance Through Self‑
When I have my clients and athletes consistently document: ✅ Sleep ✅ Training ✅ Nutrition & hydration ✅ Reading/studying ✅ Time spent on apps/video games It builds powerful self-awareness around their daily habits what’s truly serving their goals and what’s quietly holding them back. You can’t correct...
Championing Men’s Well‑Being: Call for Research, Action, Resources
I always have, and will continue, to argue for the well-being of men and boys. My time at @SXSWEDU this year really solidified that everyone else sees it too, but now we all need to be a part of the...
Use the Rule of Fives to Simplify Overwhelm
Feeling a bit scattered or overwhelmed, remember this Rule of Fives… Drop a 🧡 if you’re gonna try one today
True Greatness Is Readiness, Not Guaranteed Victory
When the greats are ready, it doesn’t mean they know they’ll win or get it right. It means they are prepared to face whatever comes up when they step into the arena. They are rugged and flexible. They respond not...
Focused Attention Increases Happiness, Study Finds
A landmark study by Harvard revealed that 47% of the time people's mind wander away from what they are doing. The problem is a wandering mind tended to be an unhappy one. Staying fully focused improves happiness. #mindfulness https://t.co/YzgextmKFC
Prioritize Sleep: The Ultimate Weapon Against Societal Chaos
Everything in society attacks sleep. It’s humanity's greatest risk because it strips clear thinking. Build your life around sleep. It’s worth it. Of all the longevity stuff I’ve done, I’m most proud of my learned ability to sleep. It represents overcoming...
Three Steps to a Healthier Relationship with ADHD
I’ve spent my life doing research about the ADHD mind: 🐿️ As a young person I lived it 📝 During grad school, I conducted my doctoral research on it 🎤 For my first TEDx talk, I spoke about it 🛋️ And in my...
AI Therapist Beats Humans, Hits Top 10% Performance
Infinite mental health services affordable @Limbic_ai. Key finding in Nature Medicine: https://t.co/ga8xxjSzor Limbic Layer™ turns any frontier LLM into a behavioral health specialist, improving therapeutic performance (as judged by other therapists), patient experience, and clinical outcomes. 75% of Limbic's...
Active Recharging Beats Passive Rest in Modern Work
Why are we using industrial age methods for recovering after work in the information age? Resting alone will not make us wake up refreshed–we need to do things that are recharging as well. If we veg out all evening we...
Deliberate Heat Boosts Health, Performance—Sauna Preferred, De‑Frag Effective
30 min key takeaways on deliberate heat exposure for health and performance. And unlike the cold plunge, nobody seems to mind the sauna. Then again, hardly anyone is doing the de-frag protocol… which is brutal but very effective. https://t.co/dFR0wVdSpn
Non‑psychiatrists Overprescribe Psychiatric Meds, Endangering Patients
Too many physicians who aren't psychiatrists think "they know best" when it comes to psychiatric medications. Nothing could be further from the truth. Or more potentially dangerous for the patient who encounters one of these dung holes.
Give Yourself Credit: Effort and Intent Equal Success
Stop judging yourself, so many beating themselves up, did you try as hard as you could? Did you have good intent? Good, you won.
Probiotics: Benefits Questioned, Potential Explored
We know the microbiome plays an important role in health. Probiotics may play a role in the microbiome, but are they really as positive as they seem? This blog explores the potential of probiotics. Read now: https://t.co/EEXKgILfH7 https://t.co/5lwReH5Q2a
Triggers Reveal Unprocessed Trauma and Pathways to Healing
Common Trauma Triggers & What They Mean For Healing: Common Trauma Triggers: • Sensory Experiences. • Situational/Environmental. • Relational/Emotional. • Internal Sensations. What Triggers Mean For Healing • Sign Of Unprocessed Trauma. • Opportunities For Growth. • The "Window Of Tolerance.” • Not A Linear Process. Strategies For Managing Triggers: • Identification. •...
Eldest Daughters Fuel Women Doctors' Burnout Crisis
85 to 90 percent of women physicians share ONE surprising childhood trait. They are eldest daughters. Raised to over-function. Expected to carry the burden. Conditioned to never ask for help. Medicine does not just attract this trait. The entire healthcare system secretly relies on it. And...
Show Empathy to Critics Sharing Their Own Pain
Don’t feel bad for you when they come with the negative content … have compassion and empathy for them… they’re the ones coming to your content and trying to share their “hurt” by hurting you …. https://t.co/xATyK6fV41
Boost Volume & Intensity: 5‑AM Routine Compresses Months
There is only 1 way to solve any problem: • Up the volume • And up the intensity So here's the daily routine I use when I need to compress 3 months of progress into 3 weeks: • 5 AM — Wake up, cold...
Relax, Breathe, and Ditch the Uptight Squirrel
Hey you, Yep, you. Drop your shoulders. Take a slow breath. It's not that bad. But it will be made worse if you're an uptight little squirrel.
Heal Adult Emotions by Reconnecting with Your Inner Child
How to reconnect with your inner child: https://t.co/S39Ilwztfu The experiences you had as a child influence your emotional life as an adult. Recognising these dynamics can be healing. New Psyche Guide by psychotherapist Nickan Arzpeyma
Resident Suicides Top Death Cause; System Must Change
Suicide is now the LEADING cause of death for US medical residents. We are losing 500 physicians a year. That is an entire med school class. Stop demanding "resilience" from doctors and start fixing the system. Tie executive bonuses to wellness, not...
Healing Isn’t Enough—Trust Your Body Again
One of my athletes is returning to sport after injury and had a very vulnerable moment with me today. He knows his body is healed but he doesn’t know if he trusts it yet. Returning from injury doesn’t just require...
Smart, Hard Training Beats Injury‑Prevention Exercises in Golf
Golfers often train neither smart nor hard. Golf fitness and its ‘injury prevention’ frame has a lot to answer for. Often repurposed rehab. ‘Injury prevention exercises’ are often not performance enhancing but performance enhancing training is often injury preventing.
Realign Your Systems, Find Balance, Lose Guilt
It’s not you. It’s the systems. It’s the expectations. It’s the fluctuating energy & the needs of the family. It’s how we set ourselves up to handle all of these and more. And in the Soul Cadence program, we realign and reset...
Stop Guilt: Balance Creative Work and Home Tasks
If you sometimes feel behind in creative work/commissions AND in home tasks, and feel guilty for both, this is the right place for you. Also, it’s not you, and I can help you fix it 🫶🏻
Calm Nerves Turn Insults Into Effortless Laughter
Having a regulated nervous system really is a flex. Imagine someone trying to go low with you and all you can do is laugh at them 😩
Quiet Mind, Joyful Soul: The Gift of Meditation
There is so much noise in the world, we don't realize how much our mind craves some quiet until we actually sit down to meditate. Meditation is the gift we give our mind. It's a break from the noise. The...
Probiotic L. Paracasei DG I1572 Combats Vascular Inflammaging
Gut Microbiota Manipulation by Probiotic Lacticaseibacillus paracasei DG I1572 as New Therapeutical Strategy to Counteract Vascular Inflammaging https://t.co/91dumlTNgU https://t.co/tkL0m8P6nd
Ranch Living Beats City Costs, Boosts Self‑Sufficiency
i live on ranch, and it cost me less than buying an apartment in california. the downside is isolation from city life. if that doesn't bother you, quality of life shoots up. you'll become obsessed with animals 😂 i have...