Wellness Journeys: Tips, Stories & Inspiration
Ergonomics and Long-Term Mobility Static loading of the spine while sitting compresses discs and shortens hip flexors. Alternating between standing and sitting every 30 minutes prevents the tissue creep that leads to chronic back pain. Scientific Sources Wilmot EG, et al. Sedentary time in adults and the association with diabetes. Diabetologia. 2012. About the Author […]
The Science of Habit Stacking Habit stacking utilizes the strong neural networks of existing habits (like brushing teeth) to act as a cue for new habits (like flossing). This bypasses the need for high motivation. Scientific Sources Lally P, et al. How are habits formed: Modelling habit formation in the real world. Eur J Soc […]
Sauna Use and Cardiovascular Health A landmark study from Finland showed that men who used the sauna 4-7 times per week had a 50% lower risk of cardiovascular disease. Heat stress improves endothelial function and arterial compliance. Scientific Sources Laukkanen T, et al. Sauna bathing is inversely associated with dementia and Alzheimer’s disease. JAMA Intern […]
Circadian Lighting Design Exposure to bright blue-rich light in the evening suppresses melatonin production. Lifestyle design includes dimming lights after sunset and using warm-spectrum bulbs to signal the brain it is time for rest. Scientific Sources Wahl S, et al. The inner clock-Blue light sets the human rhythm. J Biophotonics. 2019. About the Author Dr. […]
Endocrine Disruptors in the Home Endocrine Disrupting Chemicals (EDCs) mimic hormones like estrogen, leading to reproductive issues and metabolic dysfunction. Simple swaps in cleaning products and storage containers can drastically reduce load. Scientific Sources Gore AC, et al. EDC-2: The Endocrine Society’s Second Scientific Statement on Endocrine-Disrupting Chemicals. Endocr Rev. 2015. About the Author Dr. […]
The Health Impact of Loneliness Humans are obligate social species. Loneliness triggers a primitive stress response, elevating cortisol and inflammation. Strong social ties are the single strongest predictor of longevity in Blue Zones. Scientific Sources Holt-Lunstad J, et al. Social relationships and mortality risk: a meta-analytic review. PLoS Med. 2010. About the Author Dr. Atif […]
Hydration: It’s More Than Just Water Water follows sodium. Without adequate electrolytes, drinking excessive water can actually dehydrate you by flushing out minerals. Proper hydration requires a balance of sodium, potassium, and magnesium. Scientific Sources Nose H, et al. Recovery of blood volume and osmolality after thermal dehydration. Jpn J Physiol. 1990. About the Author […]
The Gut Microbiome and Fiber Diversity The American Gut Project found that individuals who ate 30+ different types of plants per week had significantly more diverse microbiomes than those who ate fewer than 10, regardless of vegan or omnivore status. Scientific Sources McDonald D, et al. American Gut: an open platform for citizen science microbiome […]
Protein Leucine Thresholds for Aging To trigger Muscle Protein Synthesis (MPS), a threshold of approximately 2.5-3g of the amino acid Leucine is required. This means consuming 30g+ of high-quality protein in a single sitting becomes more important as we age. Scientific Sources Breen L, Phillips SM. Skeletal muscle protein metabolism in the elderly. Nutr Metab […]
Omega-3 vs Omega-6: The Inflammatory Ratio Omega-6 fatty acids (found in vegetable oils) are pro-inflammatory, while Omega-3s (fish, flax) are anti-inflammatory. Rebalancing this ratio is critical for reducing systemic inflammation. Scientific Sources Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002. About the Author Dr. Atif is a doctor […]
Micronutrients: The Magnesium Deficiency Epidemic Modern soil depletion has led to significantly lower magnesium levels in crops. This mineral is vital for sleep, muscle function, and heart rhythm. Forms like Magnesium Glycinate or Threonate are highly bioavailable and can assist with sleep and cognitive function respectively. Scientific Sources DiNicolantonio JJ, et al. Subclinical magnesium deficiency: […]
The Truth About Insulin Resistance When cells stop responding to insulin, blood sugar remains chronically high, leading to Type 2 Diabetes. The primary driver is the constant overconsumption of refined carbohydrates and seed oils. Reversal Strategies Intermittent fasting and low-carbohydrate diets are the most effective non-pharmaceutical interventions for restoring insulin sensitivity. Scientific Sources Hallberg SJ, […]