McGill’s Research Powers Lifter’s 1300‑lb Comeback
Great watch on spinal biomechanics. Stuart McGill responds to all the criticism and controversy. This is the “pig spine” guy. Idk how people listen to him talk and go with “I’m smarter than this guy” 😩. Anyway, it’s with elite powerlifter, Brian Carroll, who overcame a back injury with StuMac. He came back to squat 1300lbs again. The last ten minutes of this video is BRUTAL. The lengths he went to investigate back pain is astounding. 😅 https://youtu.be/cBpSXOVvcVU?si=l6EMmxBX5o_dlDID
Quiet Whispers Often Hold the Wisest Answers
The loudest part of your mind is rarely the wisest. The realest answers often come as the softest whispers.
Structural Dissociation: Why Therapy Feels Like a Different Self
The body keeps the score, sure. The more interesting question is why the person keeping the score and the person who showed up to therapy feel like two different people. It's called structural dissociation. Everyone has some version of it. Most people...
Loading Speeds Creatine Saturation; Maintenance Works Too
Creatine loading is back, but there are some things you need to be aware of⬇️⬇️ Bodybuilders have been doing 'creatine loading' for decades: take 20-25 g/day for a week and then switch to a maintenance dose (3-5 g/day) Whereas over the...
GLP‑1 Therapy Halves Insulin Use in Type 1 Diabetes
I so don't want to add to The Discourse, but I do have to say that the use of a GLP-1 has been a miracle for my Type 1 diabetes (not even the kind that the drugs are made for)....
Distinguish Dilutional Vs. Iron‑Deficiency Anemia in Pregnancy
Almost every pregnant woman's blood work shows anemia at some point. But there are two very different reasons for it and most providers do not distinguish between them. The first is dilutional. Your plasma volume increases by about 50% during pregnancy...
Redefining Balance: Prioritizing Kids Amid Work Chaos
This is the busiest that I’ve ever been work wise, and the next 6 months will be even crazier. Lately i’ve been closing my laptop more and stealing time for my kids individually. We take a few board games, hit...
Lead Well: Self‑Care, Embrace Failure, Prioritize Family
3 reflections from this speaker on leadership: —If you want to be a good leader for others, you have to learn to take care of yourself —Be willing to fail more and take more risks, because if you want to get better...
High‑Intensity Training Linked to Greater Brain Atrophy in Seniors
🤔This study followed older adults for 9 years and found that those assigned to long-term high‑intensity interval training (HIIT) actually had slightly more hippocampal and thalamic atrophy than controls who just followed national physical activity guidelines, while higher baseline fitness...
Skipping Nightly Brain Cleansing Compounds Mental Fatigue
“Night after night, if you’re not cleansing the brain, it becomes like compounding interest on a loan, that it continues to escalate time and time again, night after night. “ — Dr. Matthew Walker Listen to my interview with sleep expert Dr....
Seeing Struggling Teens Normalizes Healing and Breaks Cycles
Let's normalize truly "seeing" our teens when they struggle. That's how we break cycles 😔
Make Walking Your Default: 15‑20k Steps Daily
A simple identity and habit I've embodied recently: (It completely changed my life) I became a step maxxer. 15-20k steps per day MINIMUM. Walking should become your default activity if you are not actively producing something. Elite for endorphins. Elite for creative thinking. Elite for body composition. The...
Self‑Experiment Shows High‑Dose Statins May Reduce Exercise Performance
1/2) Given emerging literature I decided to test, in a randomized, placebo-controlled crossover experiment conducted on myself whether high-dose statins would impair my exercise performance.
Wellness Unfolds One Step, One Day, One Moment
❤️"Wellness is a journey an individual takes step by step, day by day, and in some cases moment by moment." 📷PAVING the Path to Wellness Workbook pg 29. #pavingwellness #wellness #wellbeing #health #life #lifestylemedicine #happiness #Healing #JoyTRAIN https://t.co/tBFiAyIm0o https://t.co/RKqhiQdlv3
Metabolic Health Drives Knee Osteoarthritis Progression
Knee Osteoarthritis Thread 4: Metabolic Health and the Knee. Your metabolic health will directly impact how your knee feels more than you can imagine. Your metabolic health directly influences how quickly your arthritis progresses and how your cartilage responds to...
Avoid These 9 Foods on an Empty Stomach
🍑🍆 9 FOODS YOU SHOULD NEVER EAT ON AN EMPTY STOMACH 🍛🌽 1. Citrus Fruits ~ Triggers acid reflux & bloating. 2. Spicy Food ~ Irritates stomach lining badly. 3. Coffee ~ Spikes cortisol, causes anxiety. 4. Yogurt ~ Kills good bacteria when stomach...
Breathing Exercise Sparks Life‑Changing Energy Surge
"The moment felt pretty special. “I could live here,” I thought after I stopped to feel the energy resistance rising in my body, induced by a little interval coupled with nose-only breathing." Love that.
Tailored Training Guide for Midlife Athletes
I recently created the Midlife Athlete's Training Guide. Why? Because many of you have asked me to write these up. So... Here's my first guide. 36 pages... why we need to train differently than when we were 30. How to...
Progress Over Perfection: Keep Restarting After Setbacks
As a health researcher, this might surprise you: Having a bad week isn’t a big deal. You can eat fast food, drink alcohol, and miss your workouts and still be completely fine. People who age the worst aren’t the ones who have...
Correct ADHD Behavior Gently, Avoiding Shame and Anger
A child psychologist trick: how to correct an ADHD child without triggering shame or anger.
Group Coaching Boosts Mental Health in Seniors
Community as Medicine: A Qualitative Study of How Group Health Coaching and Social Connection Improve Mental Well-Being in Older Adults https://t.co/U8mo1sYgt1 @MDPIOpenAccess https://t.co/2HCt6wBBSm
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/IVvpbMl3N4 #sleep #android #health https://t.co/SG76B2RrYG
Resistance Training Cuts Fat and Boosts Grip Strength
Exercise, nutrition, physical agent therapy in older adults with sarcopenic obesity: a systematic review and network meta-analysis RT can reduce BF% while simultaneously improving grip strength, representing an effective management strategy for sarcopenic obesity. https://t.co/p0wR2R5M1E
Wearable Platform Pioneers Predictive Healthcare Coaching
Setting up the future of predictive healthcare with @indiranegi She is building a wearable platform to set up fitness coaching of the future. Sign up at https://t.co/Rejf83rr0M An interesting hour talking about wearable sensors and more. https://t.co/MlgOrrhZ5L
Unlearn Stress Patterns: Free Masterclass for High‑Achieving Women
This isn’t a time problem, and it’s not a mindset problem either. It’s a pattern your body LEARNED. Until that changes, you will keep looping. But something learned can be UNLEARNED. Come see how: Join my FREE masterclass April 28 on Zoom: “How...
ER Doctors Question Band‑Aid Role Amid Systemic Failure
An ER physician with 35 years of experience said it out loud: "Have I been part of the problem rather than part of the solution? Have I just been a band-aid?" That is Kenneth Ro, and it is the quiet...
Sleep Lets Your Brain Clean Itself While You Rest
Why does sufficient sleep matter? Because our brain cleans itself while we are sleeping. https://t.co/sQ4giJk77W
Beyond Hyperactivity: Real ADHD Insights for Parents
🎥 Just shared on YouTube 👉 ADHD can be so misunderstood. I know there was a season I had to learn about what it is. How to be sensitive to students -- and my own children. As a Mom, a...
Huberman’s Dopamine Insights Featured in Netflix’s BEEF
BEEF … Season 2 episodes 1 and 2 @netflix @A24 both feature content from the Huberman Lab podcast about dopamine dynamics, risks of viewing porn, and some proven healthy ways to channel and generate more internal drive. Who knows, I...
Start Your Day Phone‑free to Boost Creativity
Spending the first hour of your day without touching your phone will solve all of your creativity problems.
Find Rhythm by Letting Overwhelm Flow Away
when “keeping everything” together has�become too much to bear,�may release become a river�in the wild of the overwhelm. the strain�of all you are managing is undeniable,�but so is the river’s course that reminds you:�embracing the flow isn’t about giving up,�but about...
Higher Plasma Choline and Betaine Linked to Better Cognition
Plasma free choline, betaine and cognitive performance: the Hordaland Health Study | British Journal of Nutrition | Cambridge Core - https://t.co/3xnGTbju80
True Relaxation Shows in Warm Hands, Soft Fascia
Most people haven't felt a true parasympathetic state in years. "I feel fine" ain't it. "I'm relaxed" isn't it either. Actual rest-digest holds specific bio markers: • Softer tissue (fascia releasing its bracing pattern) • Return of blood flow to the extremities (warm hands,...
Choose Triglyceride Omega‑3s for Superior Absorption
Not all omega-3 supplements are created equal. Most fish oil on the market is in ethyl ester form, which is cheaper to produce after purification. But it's not found in nature and is less bioavailable. What you want is triglyceride form omega-3s....
Power‑through Advice Harms Mental Health Crisis Response
Telling someone, “You can power through,” is not the appropriate response to a mental health crisis. 
Even When You Try Right, Falling Short Is Okay
You did everything right and still didn’t get the result you wanted? Someone reading this just crossed a finish line and maybe instead of feeling proud, they are disappointed. And that’s OK! You had a goal that you cared about....
Kids Mirror Mom's Meals, Not Just Her Advice
I think one of the most important things a mother can do is eat well in front of her children. Not talk about eating well. Actually do it. My kids watch everything I eat. If I eat fruit, they want...
True Presence Is the Absence of Worry and Regret
Presence is not about walking around thinking to yourself, wow, I’m so present. It’s more of the absence of something… Worry and regret. Without worry and regret, you’re in a far better position to download solutions to the situations that you may otherwise...
True Peace Lies in Present-Moment Mindfulness
“Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.” ~ Buddha The foundational teaching of mindfulness: true peace and clarity come from anchoring yourself here and now. https://t.co/meTk3JMM0r
Creatine Boosts Cognition and Muscle After Sleepless Night
Sometimes you miss a night of sleep. It's not ideal, but luckily there's a hack that can help you feel even better after no sleep than if you had a full night's rest. I recommend creatine from @qualialife. It's the...
Peace of Mind: Silence Your Inner Chatter
Leave with this --> Peace of mind isn't the absence of noise, it is when your thoughts stop talking back.
Monday's Light Workout: Balance and Weights, No Cardio
Done for the day. Monday easy exercise day going to do some balance work and light weights. No cardio today
Your Training Plan Should Fit You, Not Be Universal
The right training plan is like the right relationship… There’s no universally “perfect” one. There’s just the one that perfectly fits you.
Higher Muscle Strength Cuts Mortality Risk in Elderly Women
Muscular Strength and Mortality in Women Aged 63 to 99 Years 👉 “this study of ambulatory older women, greater muscular strength was associated with lower mortality even when controlling for accelerometer-measured PA and sedentary time, walking speed, and systemic inflammation.” https://t.co/xi913FibKy
Master the Charge‑Depth Ratio in 90‑Minute Workshop
Too much charge without parasympathetic depth and the system floods. Too much depth without charge and nothing happens. The ratio is the whole game. Saturday I'm running a 90-minute somatic workshop built around working this ratio live. It's the last one...
Coaches Must Embrace PT‑Rooted Corrective Exercise
You can’t hate on corrective exercise without hating on all of physical therapy. Coaches who say this, don’t realize that’s where alllllllll of these exercises come from. Physical therapists. Whose job is literally to correct your issues WITH EXERCISE among...
GLP‑1s Preserve Muscle Better Than Diet‑Only Weight Loss
Summary for patients on GLP-1 drugs and non-drug weight loss re: muscle mass impact @AnnalsofIM https://t.co/pSDhbKkXwb https://t.co/qM7OgVJwQg
Nature Restores Happiness Lost to Tech
In 2019, Veelex Group found that Americans took 1 billion fewer outings in nature than they did in 2008. Why is it that over the last 30 years, technology has pulled us away from spending time outdoors? Today, the average child...
Your Meditation Attitude Shapes Mindful Awareness
Attitude is a big deal when starting meditation. It relates to HOW you're paying attention. Are you curious, kind, compassionate, and welcoming, or judgemental and frustrated about what you're doing? The lens of mindfulness is all these things. https://t.co/G98Dw8jReR
Eat 30 Plant Varieties Weekly for Microbiome Health
As a scientist studying aging, I’m fully behind the “eat 30 different plant foods per week” advice. The research linking microbiome diversity to long-term health is compelling. Fruit, veg, legumes, herbs, nuts, and seeds all count — it’s more achievable than...