Dear Reader, Is the heat hijacking your health? Between longer days, fun plans, and soaring temps, July can sneak up on your body in ways you don’t expect. If you’ve been feeling more tired, foggy, or short-tempered lately, it may not just be stress — it could be heat-related strain on your brain, metabolism, and mood. The good news? You can enjoy summer while staying sharp, energized, and protected. Here are 4 smart ways to take care of your body when the temperature climbs: 🌡️ Hydrate with...
5 days ago • 1 min read
Hi Reader, If you’ve been following along with the Brain Health series this month, thank you. It means the world to know you’re not just opening these emails, but actually thinking about your long-term brain health. So this week, I’m sending you something simple but powerful: Your Brain Health Reset—a 5-part cheat sheet based on everything we covered. Print it. Bookmark it. Tape it to your fridge. Share it with someone you love. 🧠 The Brain Health Reset: 1. Move Your Body Aim for 30 min...
12 days ago • 1 min read
Hi Reader, Not long ago, a patient told me, “I’m eating well, I'm sleeping, I’m working out… but I still feel fuzzy and off.” We looked deeper and found a common habit that was sabotaging her efforts. She was constantly multitasking, glued to her phone, hadn’t had a deep conversation or reflected on her life in weeks, and was running on autopilot. The problem wasn’t just physical. It was Emotional. Mental. Social. Spiritual. Her brain was overloaded—and undernourished in a different way. We...
19 days ago • 1 min read
Hi Reader, During the first year of residency, I had 30-hour on-call shifts. I survived on popcorn, granola, protein bars, and caffeine. Back then, I assumed the constant brain fog, headaches, mood swings, and memory lapses were just part of the deal. But later I realized—I wasn’t just sleep-deprived. I was nutritionally starved. And so was my brain. Most people don’t realize this, but your brain burns more calories than any other organ. It’s metabolically demanding. And what you feed it—or...
26 days ago • 1 min read
Hi Reader, Years ago, I had a stretch where my brain felt like it was running through molasses. By 3 p.m., I’d forget why I walked into a room. My to-do list stayed half-finished. I was tired, foggy, and constantly reaching for another cup of coffee. I chalked it up to being "busy". But when I finally slowed down enough to look at what was happening, I realized:I wasn’t moving my body, I was barely sleeping, and I was skimping on water every single day. And here’s what I wish I had known back...
about 1 month ago • 1 min read
Hi Reader, I’ll never forget the day a patient told me her mother stopped recognizing her. She said it so quietly—almost as if she said it too loud, it might make it more real. Her mom had been a nurse, a caregiver, the family’s compass. And then slowly, over a few years… she just slipped away. That conversation stuck with me. Not because of the science, but because of the silence. This is the kind of quiet dementia leaves. And I can’t help but wonder—how many of us are heading down that same...
about 1 month ago • 1 min read
Hi Reader, A patient recently told me, “I thought losing muscle was part of aging. I didn’t know I could reverse it.” She was right—muscle loss is common with age. But it’s also preventable. And in many cases? Reversible. Think of muscle as your metabolic reserve. 🤽️ It supports: Blood sugar control Inflammation reduction Immune health Physical independence The science is clear: maintaining muscle as you age reduces your risk of chronic disease, frailty, and early death. Here’s how to protect...
about 2 months ago • 1 min read
Hi Reader, Not long ago, I watched a patient attempt a simple balance test. She laughed as she wobbled on one foot, but behind that laugh, she was concerned. And she should be. Falls are the leading cause of injury in adults over 65. But even before then, our balance starts to slip away DECADES earlier if we’re not working to maintain it. 🏋️♂️ The truth is, balance and stability are as critical to longevity as strength and endurance. Here are a few ways to check in on your balance today:...
about 2 months ago • 1 min read
Hi Reader, Let me take you back to a patient of mine who had returned from a ski trip. She was in great shape, but she said something that stuck with me: “I didn’t fall once—and I think it’s because of those slow squats you had me doing.” That, right there, is the power of eccentric strength—the ability of your muscles to control movement as they lengthen. Think about walking down stairs, lowering into a squat, or sinking slowly into a chair. Eccentric movement is what gives you control and...
2 months ago • 1 min read
Hi Reader, I want to tell you a quick story. A few weeks ago, I worked with a patient in her late 50s. She is sharp, vibrant, and committed to her health. But when we ran a routine strength test, her grip strength was surprisingly low. That moment changed everything for her. You see, grip strength is more than a measure of how firm your handshake is. 🤚 It turns out, it’s one of the most powerful predictors of how long you’ll live. Yes, really. Studies show that lower grip strength is linked...
2 months ago • 1 min read