Dr Adrian Laurence
@adrianlaurence.bsky.social
Family Doctor | Lifestyle Med
Writer | Not medical advice
Follow for science backed info to feel better, longer
Writer | Not medical advice
Follow for science backed info to feel better, longer
Bad system for health:
Reacting to symptoms when they appear
Good system for health:
Daily habits that prevent problems before they start
Reacting to symptoms when they appear
Good system for health:
Daily habits that prevent problems before they start
February 17, 2026 at 7:18 PM
Bad system for health:
Reacting to symptoms when they appear
Good system for health:
Daily habits that prevent problems before they start
Reacting to symptoms when they appear
Good system for health:
Daily habits that prevent problems before they start
Hate to say it but cooking the same five meals on rotation instead of ordering Uber Eats has somehow made me leaner, richer, and less bloated. Terrible development.
February 17, 2026 at 7:05 PM
Hate to say it but cooking the same five meals on rotation instead of ordering Uber Eats has somehow made me leaner, richer, and less bloated. Terrible development.
You don't have to get it all right today.One good meal. One short walk. One night where you put the phone down before bed.That's not failing at health. That's building a foundation. Slowly. Gently. In a way that actually lasts.
February 17, 2026 at 5:10 PM
You don't have to get it all right today.One good meal. One short walk. One night where you put the phone down before bed.That's not failing at health. That's building a foundation. Slowly. Gently. In a way that actually lasts.
You can't supplement your way out of a sleep deficit.
February 17, 2026 at 1:14 PM
You can't supplement your way out of a sleep deficit.
Your health journey doesn't need a before-and-after photo.
Some of the most important changes are invisible. Better sleep. Less joint pain. More patience with your kids. Fewer afternoons where you want to collapse on the couch.
Progress that doesn't photograph well is still progress.
Some of the most important changes are invisible. Better sleep. Less joint pain. More patience with your kids. Fewer afternoons where you want to collapse on the couch.
Progress that doesn't photograph well is still progress.
February 17, 2026 at 11:11 AM
Your health journey doesn't need a before-and-after photo.
Some of the most important changes are invisible. Better sleep. Less joint pain. More patience with your kids. Fewer afternoons where you want to collapse on the couch.
Progress that doesn't photograph well is still progress.
Some of the most important changes are invisible. Better sleep. Less joint pain. More patience with your kids. Fewer afternoons where you want to collapse on the couch.
Progress that doesn't photograph well is still progress.
A regulated metabolism is built through boring consistency.Not supplements. Not fasting protocols. Not whatever launched on Instagram last week.Walking. Sleeping. Eating real food.For years.
February 16, 2026 at 7:05 PM
A regulated metabolism is built through boring consistency.Not supplements. Not fasting protocols. Not whatever launched on Instagram last week.Walking. Sleeping. Eating real food.For years.
A morning walk in sunlight does more for your circadian rhythm than any supplement on the market.
It costs nothing. Takes 20 minutes. Has zero side effects.
It costs nothing. Takes 20 minutes. Has zero side effects.
February 16, 2026 at 5:08 PM
A morning walk in sunlight does more for your circadian rhythm than any supplement on the market.
It costs nothing. Takes 20 minutes. Has zero side effects.
It costs nothing. Takes 20 minutes. Has zero side effects.
Don't do this with your health:
Don't skip sleep for work
Do prioritize 7-8 hours nightly
Don't eat inflammatory foods
Do choose whole food nutrition
Don't ignore stress
Do practice daily relaxation
↳ Small choices compound over time
Don't skip sleep for work
Do prioritize 7-8 hours nightly
Don't eat inflammatory foods
Do choose whole food nutrition
Don't ignore stress
Do practice daily relaxation
↳ Small choices compound over time
February 16, 2026 at 4:38 PM
Don't do this with your health:
Don't skip sleep for work
Do prioritize 7-8 hours nightly
Don't eat inflammatory foods
Do choose whole food nutrition
Don't ignore stress
Do practice daily relaxation
↳ Small choices compound over time
Don't skip sleep for work
Do prioritize 7-8 hours nightly
Don't eat inflammatory foods
Do choose whole food nutrition
Don't ignore stress
Do practice daily relaxation
↳ Small choices compound over time
2026 health resolution: do less, better.
February 16, 2026 at 3:12 PM
2026 health resolution: do less, better.
Willpower is a finite resource.
Systems persist regardless of emotional state.
Build the system.
Systems persist regardless of emotional state.
Build the system.
February 16, 2026 at 11:12 AM
Willpower is a finite resource.
Systems persist regardless of emotional state.
Build the system.
Systems persist regardless of emotional state.
Build the system.
Small changes compound over time.
Pick one high-impact change this week:
• Quit smoking
• Move 30 minutes daily
• Boost your health knowledge
The research proves consistent lifestyle changes can override genetic disadvantages.
Your health is built by actions, not ancestry.
Pick one high-impact change this week:
• Quit smoking
• Move 30 minutes daily
• Boost your health knowledge
The research proves consistent lifestyle changes can override genetic disadvantages.
Your health is built by actions, not ancestry.
February 15, 2026 at 10:48 PM
Small changes compound over time.
Pick one high-impact change this week:
• Quit smoking
• Move 30 minutes daily
• Boost your health knowledge
The research proves consistent lifestyle changes can override genetic disadvantages.
Your health is built by actions, not ancestry.
Pick one high-impact change this week:
• Quit smoking
• Move 30 minutes daily
• Boost your health knowledge
The research proves consistent lifestyle changes can override genetic disadvantages.
Your health is built by actions, not ancestry.
Health optimisation isn't a sprint. It's not even a marathon.
It's a direction.
It's a direction.
February 15, 2026 at 10:05 PM
Health optimisation isn't a sprint. It's not even a marathon.
It's a direction.
It's a direction.
You are allowed to start over on a Wednesday.
You don't need Monday. You don't need January. You don't need a plan.
You just need this moment and the decision to do one small thing differently.
That's enough. It's always been enough.
You don't need Monday. You don't need January. You don't need a plan.
You just need this moment and the decision to do one small thing differently.
That's enough. It's always been enough.
February 15, 2026 at 5:07 PM
You are allowed to start over on a Wednesday.
You don't need Monday. You don't need January. You don't need a plan.
You just need this moment and the decision to do one small thing differently.
That's enough. It's always been enough.
You don't need Monday. You don't need January. You don't need a plan.
You just need this moment and the decision to do one small thing differently.
That's enough. It's always been enough.
The person who walks 10 minutes a day, every day, will always outperform the person who runs 10km once a month and quits.
Health is not built in heroic moments.
It's built in the ones nobody sees.
Health is not built in heroic moments.
It's built in the ones nobody sees.
February 15, 2026 at 3:12 PM
The person who walks 10 minutes a day, every day, will always outperform the person who runs 10km once a month and quits.
Health is not built in heroic moments.
It's built in the ones nobody sees.
Health is not built in heroic moments.
It's built in the ones nobody sees.
Stop seeking motivation.
Build systems instead:
→ Write at the same time daily
→ Batch create a week's content
→ Schedule posts in advance
→ Engage during set hours
Consistency beats inspiration.
Build systems instead:
→ Write at the same time daily
→ Batch create a week's content
→ Schedule posts in advance
→ Engage during set hours
Consistency beats inspiration.
February 15, 2026 at 1:21 PM
Stop seeking motivation.
Build systems instead:
→ Write at the same time daily
→ Batch create a week's content
→ Schedule posts in advance
→ Engage during set hours
Consistency beats inspiration.
Build systems instead:
→ Write at the same time daily
→ Batch create a week's content
→ Schedule posts in advance
→ Engage during set hours
Consistency beats inspiration.
I'm a family doctor and I've seen this hundreds of times.
The person who starts with a 5-minute walk eventually becomes the person who can't imagine a day without moving.
Momentum is real. Start embarrassingly small.
The person who starts with a 5-minute walk eventually becomes the person who can't imagine a day without moving.
Momentum is real. Start embarrassingly small.
February 15, 2026 at 1:17 PM
I'm a family doctor and I've seen this hundreds of times.
The person who starts with a 5-minute walk eventually becomes the person who can't imagine a day without moving.
Momentum is real. Start embarrassingly small.
The person who starts with a 5-minute walk eventually becomes the person who can't imagine a day without moving.
Momentum is real. Start embarrassingly small.
The best investment you can make in your future isn't financial.
It's physical.
A body that moves well, sleeps well, and recovers well gives you the energy, clarity, and resilience to do everything else.
Health is the multiplier.
Everything else is downstream.
It's physical.
A body that moves well, sleeps well, and recovers well gives you the energy, clarity, and resilience to do everything else.
Health is the multiplier.
Everything else is downstream.
February 15, 2026 at 12:44 PM
The best investment you can make in your future isn't financial.
It's physical.
A body that moves well, sleeps well, and recovers well gives you the energy, clarity, and resilience to do everything else.
Health is the multiplier.
Everything else is downstream.
It's physical.
A body that moves well, sleeps well, and recovers well gives you the energy, clarity, and resilience to do everything else.
Health is the multiplier.
Everything else is downstream.
As a beginner, I cared about:
→ Follower count
→ Post frequency
→ Engagement rates
→ Going viral
→ Quick wins
Now I care about:
↳ Helping others
↳ Building systems
↳ Testing ideas
↳ Real connections
↳ Long-term growth
Metrics change as you grow.
→ Follower count
→ Post frequency
→ Engagement rates
→ Going viral
→ Quick wins
Now I care about:
↳ Helping others
↳ Building systems
↳ Testing ideas
↳ Real connections
↳ Long-term growth
Metrics change as you grow.
February 15, 2026 at 4:09 AM
As a beginner, I cared about:
→ Follower count
→ Post frequency
→ Engagement rates
→ Going viral
→ Quick wins
Now I care about:
↳ Helping others
↳ Building systems
↳ Testing ideas
↳ Real connections
↳ Long-term growth
Metrics change as you grow.
→ Follower count
→ Post frequency
→ Engagement rates
→ Going viral
→ Quick wins
Now I care about:
↳ Helping others
↳ Building systems
↳ Testing ideas
↳ Real connections
↳ Long-term growth
Metrics change as you grow.
You can build measurable new muscle at any age.
Studies show strength gains in participants in their 70s, 80s, and even 90s.
Read that again.
Your biology does not have an expiry date on improvement.
Neither do you.
Studies show strength gains in participants in their 70s, 80s, and even 90s.
Read that again.
Your biology does not have an expiry date on improvement.
Neither do you.
February 14, 2026 at 10:05 PM
You can build measurable new muscle at any age.
Studies show strength gains in participants in their 70s, 80s, and even 90s.
Read that again.
Your biology does not have an expiry date on improvement.
Neither do you.
Studies show strength gains in participants in their 70s, 80s, and even 90s.
Read that again.
Your biology does not have an expiry date on improvement.
Neither do you.
I used to think that healthy eating meant cutting out all fats.
The mistake I made was ignoring the importance of healthy fats.
Now, I include them in my diet for better health.
The mistake I made was ignoring the importance of healthy fats.
Now, I include them in my diet for better health.
February 14, 2026 at 7:58 PM
I used to think that healthy eating meant cutting out all fats.
The mistake I made was ignoring the importance of healthy fats.
Now, I include them in my diet for better health.
The mistake I made was ignoring the importance of healthy fats.
Now, I include them in my diet for better health.
Sleep isn't downtime.
It's when your brain clears metabolic waste, consolidates memory, repairs tissue, and rebalances hormones.
Going to bed on time isn't lazy.
It's one of the most productive decisions you can make.
It's when your brain clears metabolic waste, consolidates memory, repairs tissue, and rebalances hormones.
Going to bed on time isn't lazy.
It's one of the most productive decisions you can make.
February 14, 2026 at 7:04 PM
Sleep isn't downtime.
It's when your brain clears metabolic waste, consolidates memory, repairs tissue, and rebalances hormones.
Going to bed on time isn't lazy.
It's one of the most productive decisions you can make.
It's when your brain clears metabolic waste, consolidates memory, repairs tissue, and rebalances hormones.
Going to bed on time isn't lazy.
It's one of the most productive decisions you can make.
I'm a family doctor and the most exciting thing about your health is this:
Almost everything that accelerates ageing, muscle loss, cognitive decline, metabolic disease, is modifiable through daily habits.
You have more power over your health than any previous generation in history.
Almost everything that accelerates ageing, muscle loss, cognitive decline, metabolic disease, is modifiable through daily habits.
You have more power over your health than any previous generation in history.
February 14, 2026 at 5:07 PM
I'm a family doctor and the most exciting thing about your health is this:
Almost everything that accelerates ageing, muscle loss, cognitive decline, metabolic disease, is modifiable through daily habits.
You have more power over your health than any previous generation in history.
Almost everything that accelerates ageing, muscle loss, cognitive decline, metabolic disease, is modifiable through daily habits.
You have more power over your health than any previous generation in history.
The walk you don't feel like taking is usually the one that helps the most.
Not because suffering builds character.
Because your body often knows what it needs before your mind catches up.
Not because suffering builds character.
Because your body often knows what it needs before your mind catches up.
February 14, 2026 at 3:12 PM
The walk you don't feel like taking is usually the one that helps the most.
Not because suffering builds character.
Because your body often knows what it needs before your mind catches up.
Not because suffering builds character.
Because your body often knows what it needs before your mind catches up.
Your circadian rhythm isn't a wellness trend. It's the operating system your metabolism runs on.
Eat at random times, sleep at random times, get light at random times.
Then wonder why nothing works despite "doing everything right."
Eat at random times, sleep at random times, get light at random times.
Then wonder why nothing works despite "doing everything right."
February 14, 2026 at 1:14 PM
Your circadian rhythm isn't a wellness trend. It's the operating system your metabolism runs on.
Eat at random times, sleep at random times, get light at random times.
Then wonder why nothing works despite "doing everything right."
Eat at random times, sleep at random times, get light at random times.
Then wonder why nothing works despite "doing everything right."
As a family doctor, here's what I find remarkable about the human body:
Give it 8 weeks of consistent resistance training and it will measurably change.
Give it 8 weeks of better sleep and your insulin sensitivity improves.
Give it 8 weeks of daily walking and your mood shifts.
8 weeks.
That's
Give it 8 weeks of consistent resistance training and it will measurably change.
Give it 8 weeks of better sleep and your insulin sensitivity improves.
Give it 8 weeks of daily walking and your mood shifts.
8 weeks.
That's
February 14, 2026 at 11:11 AM
As a family doctor, here's what I find remarkable about the human body:
Give it 8 weeks of consistent resistance training and it will measurably change.
Give it 8 weeks of better sleep and your insulin sensitivity improves.
Give it 8 weeks of daily walking and your mood shifts.
8 weeks.
That's
Give it 8 weeks of consistent resistance training and it will measurably change.
Give it 8 weeks of better sleep and your insulin sensitivity improves.
Give it 8 weeks of daily walking and your mood shifts.
8 weeks.
That's