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
Biggest realizations I've had on exercise:
Movement is medicine
Consistency trumps intensity
Enjoyment predicts adherence
Recovery is when adaptation happens
Movement is medicine
Consistency trumps intensity
Enjoyment predicts adherence
Recovery is when adaptation happens
October 19, 2025 at 5:38 AM
Biggest realizations I've had on exercise:
Movement is medicine
Consistency trumps intensity
Enjoyment predicts adherence
Recovery is when adaptation happens
Movement is medicine
Consistency trumps intensity
Enjoyment predicts adherence
Recovery is when adaptation happens
Life Hack: Be both consistent with habits and flexible with expectations.
October 18, 2025 at 6:12 AM
Life Hack: Be both consistent with habits and flexible with expectations.
Walked in nature for 30 minutes before work today.
My mind is clearer, my decisions sharper, and my energy more stable than any day that starts with screens.
My mind is clearer, my decisions sharper, and my energy more stable than any day that starts with screens.
October 17, 2025 at 11:41 PM
Walked in nature for 30 minutes before work today.
My mind is clearer, my decisions sharper, and my energy more stable than any day that starts with screens.
My mind is clearer, my decisions sharper, and my energy more stable than any day that starts with screens.
By age 40, you should know your fasting glucose, resting heart rate, VO2 max, and body composition.
You can't fix what you don't measure.
Get tested. Track progress. Adjust accordingly.
You can't fix what you don't measure.
Get tested. Track progress. Adjust accordingly.
October 17, 2025 at 7:02 AM
By age 40, you should know your fasting glucose, resting heart rate, VO2 max, and body composition.
You can't fix what you don't measure.
Get tested. Track progress. Adjust accordingly.
You can't fix what you don't measure.
Get tested. Track progress. Adjust accordingly.
90% of feeling great is really just:
Sleep deeply
Move daily
Eat real food
The other 10% is what everyone obsesses over.
Master the basics first.
Sleep deeply
Move daily
Eat real food
The other 10% is what everyone obsesses over.
Master the basics first.
October 16, 2025 at 11:26 PM
90% of feeling great is really just:
Sleep deeply
Move daily
Eat real food
The other 10% is what everyone obsesses over.
Master the basics first.
Sleep deeply
Move daily
Eat real food
The other 10% is what everyone obsesses over.
Master the basics first.
Stop trying to:
• Optimize everything
• Biohack your sleep
• Track every biomarker
Instead, just focus on sleeping 8 hours, walking daily, and lifting weights.
• Optimize everything
• Biohack your sleep
• Track every biomarker
Instead, just focus on sleeping 8 hours, walking daily, and lifting weights.
October 16, 2025 at 6:32 AM
Stop trying to:
• Optimize everything
• Biohack your sleep
• Track every biomarker
Instead, just focus on sleeping 8 hours, walking daily, and lifting weights.
• Optimize everything
• Biohack your sleep
• Track every biomarker
Instead, just focus on sleeping 8 hours, walking daily, and lifting weights.
When you feel tired, don't:
- Reach for coffee
- Eat sugary snacks
- Scroll on your phone
Instead:
- Go for a 10-minute walk
- Drink 16oz of water
- Get 10 minutes of sunlight
Real energy comes from movement.
- Reach for coffee
- Eat sugary snacks
- Scroll on your phone
Instead:
- Go for a 10-minute walk
- Drink 16oz of water
- Get 10 minutes of sunlight
Real energy comes from movement.
October 16, 2025 at 12:41 AM
When you feel tired, don't:
- Reach for coffee
- Eat sugary snacks
- Scroll on your phone
Instead:
- Go for a 10-minute walk
- Drink 16oz of water
- Get 10 minutes of sunlight
Real energy comes from movement.
- Reach for coffee
- Eat sugary snacks
- Scroll on your phone
Instead:
- Go for a 10-minute walk
- Drink 16oz of water
- Get 10 minutes of sunlight
Real energy comes from movement.
How amateurs approach sleep:
• Hope it happens
• Deal with whatever comes
• Stay up when they want
How pros do it:
• Blackout room completely
• Same bedtime every night
• Cool temperature always
Pros treat sleep like training.
• Hope it happens
• Deal with whatever comes
• Stay up when they want
How pros do it:
• Blackout room completely
• Same bedtime every night
• Cool temperature always
Pros treat sleep like training.
October 15, 2025 at 7:58 AM
How amateurs approach sleep:
• Hope it happens
• Deal with whatever comes
• Stay up when they want
How pros do it:
• Blackout room completely
• Same bedtime every night
• Cool temperature always
Pros treat sleep like training.
• Hope it happens
• Deal with whatever comes
• Stay up when they want
How pros do it:
• Blackout room completely
• Same bedtime every night
• Cool temperature always
Pros treat sleep like training.
The 3 biggest mistakes people make losing fat:
Doing only cardio
Eating too little protein
Not tracking progress
Let's fix them:
Lift weights 2-3x weekly
Eat 0.7g protein per lb bodyweight
Take monthly progress photos
Doing only cardio
Eating too little protein
Not tracking progress
Let's fix them:
Lift weights 2-3x weekly
Eat 0.7g protein per lb bodyweight
Take monthly progress photos
October 15, 2025 at 12:16 AM
The 3 biggest mistakes people make losing fat:
Doing only cardio
Eating too little protein
Not tracking progress
Let's fix them:
Lift weights 2-3x weekly
Eat 0.7g protein per lb bodyweight
Take monthly progress photos
Doing only cardio
Eating too little protein
Not tracking progress
Let's fix them:
Lift weights 2-3x weekly
Eat 0.7g protein per lb bodyweight
Take monthly progress photos
Can't sleep 8 hours? You have a job that provides for your family.
No time to exercise? You have responsibilities that matter.
Feel stressed? You have goals worth pursuing.
Health begins when you realize obstacles are often opportunities to get creative.
No time to exercise? You have responsibilities that matter.
Feel stressed? You have goals worth pursuing.
Health begins when you realize obstacles are often opportunities to get creative.
October 14, 2025 at 7:01 AM
Can't sleep 8 hours? You have a job that provides for your family.
No time to exercise? You have responsibilities that matter.
Feel stressed? You have goals worth pursuing.
Health begins when you realize obstacles are often opportunities to get creative.
No time to exercise? You have responsibilities that matter.
Feel stressed? You have goals worth pursuing.
Health begins when you realize obstacles are often opportunities to get creative.
Avoid these mistakes as a beginner lifter:
Training 6 days a week
Skipping rest days
Not eating enough protein
Copying advanced programs
You'll save yourself injuries, burnout, and wasted months.
Start simple. Progress slowly.
Training 6 days a week
Skipping rest days
Not eating enough protein
Copying advanced programs
You'll save yourself injuries, burnout, and wasted months.
Start simple. Progress slowly.
October 13, 2025 at 11:45 PM
Avoid these mistakes as a beginner lifter:
Training 6 days a week
Skipping rest days
Not eating enough protein
Copying advanced programs
You'll save yourself injuries, burnout, and wasted months.
Start simple. Progress slowly.
Training 6 days a week
Skipping rest days
Not eating enough protein
Copying advanced programs
You'll save yourself injuries, burnout, and wasted months.
Start simple. Progress slowly.
4 challenges you'll face building muscle after 40:
• Recovery takes longer
• Testosterone declines naturally
• Injuries happen easier
• Protein needs increase
But overcome these and you'll be stronger at 50 than most 30-year-olds.
• Recovery takes longer
• Testosterone declines naturally
• Injuries happen easier
• Protein needs increase
But overcome these and you'll be stronger at 50 than most 30-year-olds.
October 13, 2025 at 7:30 AM
4 challenges you'll face building muscle after 40:
• Recovery takes longer
• Testosterone declines naturally
• Injuries happen easier
• Protein needs increase
But overcome these and you'll be stronger at 50 than most 30-year-olds.
• Recovery takes longer
• Testosterone declines naturally
• Injuries happen easier
• Protein needs increase
But overcome these and you'll be stronger at 50 than most 30-year-olds.
How To Deal With people who judge your health choices:
• Avoid explaining your choices
• Skip events that don't serve you
• Find friends with similar values
• Remember your future self matters more
Protecting your health isn't selfish. It's essential.
• Avoid explaining your choices
• Skip events that don't serve you
• Find friends with similar values
• Remember your future self matters more
Protecting your health isn't selfish. It's essential.
October 12, 2025 at 11:18 PM
How To Deal With people who judge your health choices:
• Avoid explaining your choices
• Skip events that don't serve you
• Find friends with similar values
• Remember your future self matters more
Protecting your health isn't selfish. It's essential.
• Avoid explaining your choices
• Skip events that don't serve you
• Find friends with similar values
• Remember your future self matters more
Protecting your health isn't selfish. It's essential.
90% of feeling great is really just:
Sleep deeply
Move daily
Eat real food
The other 10% is what everyone obsesses over.
Master the basics first.
Sleep deeply
Move daily
Eat real food
The other 10% is what everyone obsesses over.
Master the basics first.
October 12, 2025 at 6:51 AM
90% of feeling great is really just:
Sleep deeply
Move daily
Eat real food
The other 10% is what everyone obsesses over.
Master the basics first.
Sleep deeply
Move daily
Eat real food
The other 10% is what everyone obsesses over.
Master the basics first.
Success is not to:
- Have six-pack abs
- Lift the heaviest weights
- Run the fastest miles
Success is to:
- Play with your grandkids at 75
- Walk without pain at 80
- Think clearly at 85
Health is for living, not flexing.
- Have six-pack abs
- Lift the heaviest weights
- Run the fastest miles
Success is to:
- Play with your grandkids at 75
- Walk without pain at 80
- Think clearly at 85
Health is for living, not flexing.
October 11, 2025 at 11:11 PM
Success is not to:
- Have six-pack abs
- Lift the heaviest weights
- Run the fastest miles
Success is to:
- Play with your grandkids at 75
- Walk without pain at 80
- Think clearly at 85
Health is for living, not flexing.
- Have six-pack abs
- Lift the heaviest weights
- Run the fastest miles
Success is to:
- Play with your grandkids at 75
- Walk without pain at 80
- Think clearly at 85
Health is for living, not flexing.
Anytime I feel off—low energy, brain fog, poor mood—I check these 3 things first:
Did I sleep 8 hours?
Did I move my body?
Did I eat real food?
99% of the time, I skipped one of these.
Did I sleep 8 hours?
Did I move my body?
Did I eat real food?
99% of the time, I skipped one of these.
October 11, 2025 at 6:22 AM
Anytime I feel off—low energy, brain fog, poor mood—I check these 3 things first:
Did I sleep 8 hours?
Did I move my body?
Did I eat real food?
99% of the time, I skipped one of these.
Did I sleep 8 hours?
Did I move my body?
Did I eat real food?
99% of the time, I skipped one of these.
7 pieces of sleep advice for my beginner self:
• Cut coffee by noon
• Blackout your room
• Keep it cold (65-68°F)
• Get morning sunlight
• No screens 1hr before bed
• Hot shower before bedtime
• Same sleep time every night
Deep sleep changes everything.
• Cut coffee by noon
• Blackout your room
• Keep it cold (65-68°F)
• Get morning sunlight
• No screens 1hr before bed
• Hot shower before bedtime
• Same sleep time every night
Deep sleep changes everything.
October 11, 2025 at 12:40 AM
7 pieces of sleep advice for my beginner self:
• Cut coffee by noon
• Blackout your room
• Keep it cold (65-68°F)
• Get morning sunlight
• No screens 1hr before bed
• Hot shower before bedtime
• Same sleep time every night
Deep sleep changes everything.
• Cut coffee by noon
• Blackout your room
• Keep it cold (65-68°F)
• Get morning sunlight
• No screens 1hr before bed
• Hot shower before bedtime
• Same sleep time every night
Deep sleep changes everything.
The more you try to avoid all stress, the more fragile and anxious you become.
October 10, 2025 at 6:32 AM
The more you try to avoid all stress, the more fragile and anxious you become.
I studied medicine for 20+ years and I'm convinced that processed food is slowly poisoning an entire generation.
October 10, 2025 at 12:08 AM
I studied medicine for 20+ years and I'm convinced that processed food is slowly poisoning an entire generation.
You don't need:
- Fancy supplements
- Expensive gym membership
- Meal delivery service
You need to:
- Sleep 8 hours
- Walk 8000 steps
- Eat real whole foods
Health is simple. We just make it complicated.
- Fancy supplements
- Expensive gym membership
- Meal delivery service
You need to:
- Sleep 8 hours
- Walk 8000 steps
- Eat real whole foods
Health is simple. We just make it complicated.
October 9, 2025 at 7:36 AM
You don't need:
- Fancy supplements
- Expensive gym membership
- Meal delivery service
You need to:
- Sleep 8 hours
- Walk 8000 steps
- Eat real whole foods
Health is simple. We just make it complicated.
- Fancy supplements
- Expensive gym membership
- Meal delivery service
You need to:
- Sleep 8 hours
- Walk 8000 steps
- Eat real whole foods
Health is simple. We just make it complicated.
I'm a doctor.
And I've noticed something about people who live past 90:
They don't obsess over health.
They just:
Move daily
Eat real food
Stay connected
Have strong purpose
Health is a byproduct of living well.
And I've noticed something about people who live past 90:
They don't obsess over health.
They just:
Move daily
Eat real food
Stay connected
Have strong purpose
Health is a byproduct of living well.
October 9, 2025 at 12:56 AM
I'm a doctor.
And I've noticed something about people who live past 90:
They don't obsess over health.
They just:
Move daily
Eat real food
Stay connected
Have strong purpose
Health is a byproduct of living well.
And I've noticed something about people who live past 90:
They don't obsess over health.
They just:
Move daily
Eat real food
Stay connected
Have strong purpose
Health is a byproduct of living well.
Everyone wants six-pack abs and endless energy.
Nobody wants to:
- Cut alcohol
- Sleep 8 hours
- Train 4x weekly
- Skip late-night snacks
- Walk 8000 steps daily
Results require doing what's uncomfortable.
Nobody wants to:
- Cut alcohol
- Sleep 8 hours
- Train 4x weekly
- Skip late-night snacks
- Walk 8000 steps daily
Results require doing what's uncomfortable.
October 8, 2025 at 7:10 AM
Everyone wants six-pack abs and endless energy.
Nobody wants to:
- Cut alcohol
- Sleep 8 hours
- Train 4x weekly
- Skip late-night snacks
- Walk 8000 steps daily
Results require doing what's uncomfortable.
Nobody wants to:
- Cut alcohol
- Sleep 8 hours
- Train 4x weekly
- Skip late-night snacks
- Walk 8000 steps daily
Results require doing what's uncomfortable.
Everything in health gets easier the better you sleep.
Everything gets harder the worse you sleep.
Sleep first. Always.
Everything gets harder the worse you sleep.
Sleep first. Always.
October 7, 2025 at 11:38 PM
Everything in health gets easier the better you sleep.
Everything gets harder the worse you sleep.
Sleep first. Always.
Everything gets harder the worse you sleep.
Sleep first. Always.
True health is realizing that the number on the scale matters less than how you feel when you wake up every morning.
October 7, 2025 at 6:20 AM
True health is realizing that the number on the scale matters less than how you feel when you wake up every morning.
Talk to yourself like you would talk to your future self.
With patience. With kindness. With high standards.
Your body is listening to every word you say.
With patience. With kindness. With high standards.
Your body is listening to every word you say.
October 6, 2025 at 11:44 PM
Talk to yourself like you would talk to your future self.
With patience. With kindness. With high standards.
Your body is listening to every word you say.
With patience. With kindness. With high standards.
Your body is listening to every word you say.