20% of global type 2 diabetes cases are estimated to be related to air pollution.

A 10 μg/m³ increase in long-term PM2.5 exposure was linked to a 15% higher risk of type 2 diabetes.

This Lancet review highlights how air pollution drives inflammation, oxidative stress, and insulin resistance

Cutting back on smartphone use improves mental health and life satisfaction

A study compared 7 days without a smartphone to reducing use by 1 hour/day:
🧠 Lower depressive & anxiety symptoms
📈 Greater life satisfaction
🏃‍♀️ Increased physical activity
📊 Decreased smartphone use intensity

Don’t ignore heart attack symptoms during the holidays ❤️‍🩹

Cardiac deaths peak on Christmas and New Year's Day, potentially from delays in seeking care

📚 10 books that changed my life —shaping me as a doctor, athlete, and person.

The quotes that stood out to me the most 🧵

Building muscle and exercising regularly are crucial for metabolic health

Skeletal muscle regulates over 75% of insulin-mediated glucose disposal, helping control glucose and lipids while reducing the risk of metabolic diseases like type 2 diabetes

Having trouble coming up with new ideas? Try going for a walk.
A Stanford University Study found:
📈 Walking boosted creative output by ~60%
🌳 Outdoor walks sparked the most novel, high-quality analogies

Avoiding tough truths? Mindfulness meditation might help face them head-on🧘‍♀️

Here’s how a 2-week mindfulness protocol helped people tackle difficult distressing information — and how you can try it too 🧵1/15

In this study, daily cold showers ❄️ (vs. hot 🔥) significantly enhanced markers of humoral and cell-mediated immunity.

Future research will be key to see if this translates to protection against infections, autoimmune conditions, and chronic inflammation.

This simple study protocol for improving post meal blood sugar spikes led to:
📉 Glucose spikes ↓ 52%
🩸 Insulin ↓ 60%
💪 Improved blood lipids
Protocol: Seated bodyweight calf raises for 4.5 hours starting after eating

Concerns have been raised about GLP-1 receptor agonists (like Ozempic) leading to significant muscle loss.

Further research is urgently needed, but I would anticipate supervised strength training may be one of the most effective ways to mitigate this.

Swearing is associated with more honest behaviour.
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High altitude climbing may cause irreversible brain damage
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This is one of the largest meta-analyses on the effects of exercise on cognitive performance.

Here are my top 4 evidence-based protocols from it to leverage exercise to maximize cognitive performance.
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How my watch knew I was getting sick before I did

A thread on heart rate variability (HRV) and resting heart rate predicting illness

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