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What you're missing: hormone changes across your cycle do not consistently change your muscle output. The data does not support that. What to avoid: assuming a bad training day means your hormones broke your performance. In this conversation, Dr. Alyssa Olenick explains it is perception, pain

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Minoxidil. Here's the good news for anyone worried about their blood pressure: at the low oral doses used for hair loss, it barely budges. What you'll actually notice is more hair, some mild swelling, and a heart rate that runs a touch faster (PMID 39521141, PMID 40142611). One caveat worth flaggin

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You keep telling yourself life will slow down next month... and while you wait, your muscles keep score. The waiting time will cost you. As we age, the amount of protein it takes to trigger muscle goes up, making it harder to get the same stimulus like you did when you were younger. It is ironic

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Only 5 to 6 percent of Americans meet adequate fiber intake. But fiber maxxing on a GLP-1 is not the fix. A 2025 case documented a 45-year-old woman who developed a complete small bowel obstruction from fiber volume alone, requiring surgical removal. GLP-1 medications delay gastric emptying. Foo

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Me: I am a no butt Betty. @drjjphysicaltherapistDrDrddddddd@drjjphysicaltherapist: say less. She instructs a full sequence. Try it and report back.@BDV

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What you're missing: the scariest moments of a 46 day solo row were also the most freeing. What to avoid: assuming fear and presence are opposites. Taryn Smith found the two overlapped completely. She rowed 3,000 nautical miles across the Atlantic alone, 12 hours a day, and heard nothing but

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A 28-pound weight loss is rarely the full story a patient brings into clinic. A 35-year-old woman: stable on an SSRI for postpartum anxiety, started on a GLP-1 for weight. No diabetes. No PCOS. The scale moved down. Her libido virtually disappeared. GLP-1s act on the same mesolimbic reward ci

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The best medicine doesn't just fix what's broken; it makes you harder to break. What to avoid: mistaking feeling strong for being cured. You are not cured. You are operationally ready. Physicians make the worst patients because intellectualizing the science and embodying it are two different

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Good leadership is not a secret. It is a standard people already understand but consistently fail to execute. In this conversation with Jamie Cochran, we discuss Extreme Ownership. The principles are not new: teamwork, proper delegation, and unambiguous communication. History has validated all o

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Kellogg is FINALLY ditching artificial food dyes—and here is why that matters 👇 1️⃣ Red No. 3 was banned in cosmetics back in 1990 for causing thyroid tumors in rats... but stayed in food for another 35 years. 2️⃣ Food dyes have ZERO nutritional value. Zero. They exist purely for color, while r

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If you have walked into a room and forgotten why, or feel like the sharpness you used to count on is slipping, you are not imagining it. Before you pin all of it on hormones, here is where creatine fits. Creatine may play a role in brain health, not just muscle. The brain is metabolically expens

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70 to 82 percent of Americans have detectable glyphosate in their urine. Agricultural use has jumped over 750 percent since 1996. Glyphosate acts like a low-grade selective antibiotic, targeting beneficial bacteria while sparing harmful strains. Research indicates it downregulates GLUT4 in skele

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Every session you skip is a withdrawal from the physical capacity your future self depends on. Skeletal muscle atrophies without consistent stimulus. Adaptations built through resistance training compound across years into the metabolic resilience and functional independence that determine quali

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What you are missing: your movement diet has likely narrowed to almost nothing, and that is driving the pain, not age itself. What to avoid: assuming musculoskeletal pain in midlife is simply inevitable. In this conversation, Dr. Kelly Starrett and Juliet Starrett, JD of @the_readystate expla

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@drjjphysicaltherapist had a full protein ice cream creation station setup. Milk, protein powder, honey, and blueberries. It was the whole production. I opened the freezer and handed her @davidprotein ice cream instead. Already made. Already cold. Zero cleanup. Two methods. Same protein. One is jus

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Every training session, every protein-forward meal, and every hour of recovery is a direct investment in the person you will be at 80. Skeletal muscle does not maintain itself. Bone density does not hold without load. There is no neutral. Every session compounds. Every skipped one costs. The

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Jocko Willink was asked what single habit would make someone better tomorrow, in leadership, in parenthood, in physical performance. His answer was immediate. Wake up early enough to get some kind of physical activity done before your day starts. Ten minutes of burpees if that is all you have. T

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What you're missing: peptides are not one category. Treating them that way is the first mistake almost everyone makes. What to avoid: assuming peptides work as a class because GLP1s work. That logic does not hold. The gap between online peptide culture and the actual human data has never been

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Good sleep does not start at night. It starts in the morning. Getting outside first thing after waking anchors your circadian rhythm and sets up melatonin release hours later. In my conversation with @realcodiesanchez I talked about how consistent sleep and wake times are not optional. If you te

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What you're missing: your gut needs a protocol before you travel, not after symptoms start. What to avoid: skipping probiotics, ignoring antibiotic resistant strains, eating anything unsafe abroad. Preload the right strains. Choose one built to survive antibiotics. Follow a strict food safety

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