Gabriel Moraes
@gabrielhealth.bsky.social
🧬 Biomedical Scientist | Jiu-Jitsu Blue Belt
🔬 Decoding the science of health & performance
📚 For a healthier brain & body, read my articles
https://healthsciencedec.substack.com/
🔬 Decoding the science of health & performance
📚 For a healthier brain & body, read my articles
https://healthsciencedec.substack.com/
Little gem from Carl Jung.
November 5, 2025 at 8:27 PM
Little gem from Carl Jung.
Just imagining a workout can make you stronger.
In one study, people who only visualized contracting their muscles gained 35% more strength, without touching a weight.
In one study, people who only visualized contracting their muscles gained 35% more strength, without touching a weight.
October 28, 2025 at 11:06 PM
Just imagining a workout can make you stronger.
In one study, people who only visualized contracting their muscles gained 35% more strength, without touching a weight.
In one study, people who only visualized contracting their muscles gained 35% more strength, without touching a weight.
Broccoli activates your body’s natural detox system.
Compounds like sulforaphane trigger genes that help neutralize toxins and reduce inflammation.
Compounds like sulforaphane trigger genes that help neutralize toxins and reduce inflammation.
October 25, 2025 at 11:02 AM
Broccoli activates your body’s natural detox system.
Compounds like sulforaphane trigger genes that help neutralize toxins and reduce inflammation.
Compounds like sulforaphane trigger genes that help neutralize toxins and reduce inflammation.
Omega-3 increases brain processing speed
People who took omega-3 supplements for 12 weeks reacted faster and switched between tasks more easily.
Higher omega-3 levels correlate with better white matter integrity, the brain's information highways.
People who took omega-3 supplements for 12 weeks reacted faster and switched between tasks more easily.
Higher omega-3 levels correlate with better white matter integrity, the brain's information highways.
October 24, 2025 at 5:04 PM
Omega-3 increases brain processing speed
People who took omega-3 supplements for 12 weeks reacted faster and switched between tasks more easily.
Higher omega-3 levels correlate with better white matter integrity, the brain's information highways.
People who took omega-3 supplements for 12 weeks reacted faster and switched between tasks more easily.
Higher omega-3 levels correlate with better white matter integrity, the brain's information highways.
Chronic stress physically shrinks your prefrontal cortex.
Prolonged cortisol exposure reduces gray matter volume in the prefrontal cortex, the region responsible for decision-making, focus, and emotional regulation.
The effect is measurable after just a few weeks of chronic stress.
Prolonged cortisol exposure reduces gray matter volume in the prefrontal cortex, the region responsible for decision-making, focus, and emotional regulation.
The effect is measurable after just a few weeks of chronic stress.
October 23, 2025 at 11:02 PM
Chronic stress physically shrinks your prefrontal cortex.
Prolonged cortisol exposure reduces gray matter volume in the prefrontal cortex, the region responsible for decision-making, focus, and emotional regulation.
The effect is measurable after just a few weeks of chronic stress.
Prolonged cortisol exposure reduces gray matter volume in the prefrontal cortex, the region responsible for decision-making, focus, and emotional regulation.
The effect is measurable after just a few weeks of chronic stress.
Aerobic exercise improves your memory.
Adults who did 40 minutes of cardio 3x/week for a year increased hippocampal volume by 2%, reversing age-related shrinkage.
More volume = better memory encoding and spatial navigation.
Adults who did 40 minutes of cardio 3x/week for a year increased hippocampal volume by 2%, reversing age-related shrinkage.
More volume = better memory encoding and spatial navigation.
October 21, 2025 at 11:07 PM
Aerobic exercise improves your memory.
Adults who did 40 minutes of cardio 3x/week for a year increased hippocampal volume by 2%, reversing age-related shrinkage.
More volume = better memory encoding and spatial navigation.
Adults who did 40 minutes of cardio 3x/week for a year increased hippocampal volume by 2%, reversing age-related shrinkage.
More volume = better memory encoding and spatial navigation.
Usa señales.
Afianza los hábitos a las rutinas existentes (p. ej., después de cepillarte los dientes → leer 1 página).
Esto reconecta los ganglios basales (el centro de hábitos del cerebro).
Afianza los hábitos a las rutinas existentes (p. ej., después de cepillarte los dientes → leer 1 página).
Esto reconecta los ganglios basales (el centro de hábitos del cerebro).
October 19, 2025 at 6:09 PM
Usa señales.
Afianza los hábitos a las rutinas existentes (p. ej., después de cepillarte los dientes → leer 1 página).
Esto reconecta los ganglios basales (el centro de hábitos del cerebro).
Afianza los hábitos a las rutinas existentes (p. ej., después de cepillarte los dientes → leer 1 página).
Esto reconecta los ganglios basales (el centro de hábitos del cerebro).
Reduce la fricción.
Haz que los buenos hábitos sean fáciles, los malos, difíciles.
Prepara la ropa de gimnasio la noche anterior y elimina las aplicaciones que te distraen.
Haz que los buenos hábitos sean fáciles, los malos, difíciles.
Prepara la ropa de gimnasio la noche anterior y elimina las aplicaciones que te distraen.
October 19, 2025 at 6:09 PM
Reduce la fricción.
Haz que los buenos hábitos sean fáciles, los malos, difíciles.
Prepara la ropa de gimnasio la noche anterior y elimina las aplicaciones que te distraen.
Haz que los buenos hábitos sean fáciles, los malos, difíciles.
Prepara la ropa de gimnasio la noche anterior y elimina las aplicaciones que te distraen.
La motivación no es fiable; va y viene. La disciplina es un sistema.
Empieza poco a poco.
La constancia supera a la intensidad.
Ejemplo: Haz 5 flexiones al día. Fortalece la identidad ("Soy alguien que entrena").
Empieza poco a poco.
La constancia supera a la intensidad.
Ejemplo: Haz 5 flexiones al día. Fortalece la identidad ("Soy alguien que entrena").
October 19, 2025 at 6:09 PM
La motivación no es fiable; va y viene. La disciplina es un sistema.
Empieza poco a poco.
La constancia supera a la intensidad.
Ejemplo: Haz 5 flexiones al día. Fortalece la identidad ("Soy alguien que entrena").
Empieza poco a poco.
La constancia supera a la intensidad.
Ejemplo: Haz 5 flexiones al día. Fortalece la identidad ("Soy alguien que entrena").
Sleep is brain maintenance.
During deep sleep, your brain flushes out toxins through the glymphatic system, a night-shift cleanup crew.
Sleep quality and duration are linked to next‑day cognitive performance.
During deep sleep, your brain flushes out toxins through the glymphatic system, a night-shift cleanup crew.
Sleep quality and duration are linked to next‑day cognitive performance.
October 16, 2025 at 11:15 PM
Sleep is brain maintenance.
During deep sleep, your brain flushes out toxins through the glymphatic system, a night-shift cleanup crew.
Sleep quality and duration are linked to next‑day cognitive performance.
During deep sleep, your brain flushes out toxins through the glymphatic system, a night-shift cleanup crew.
Sleep quality and duration are linked to next‑day cognitive performance.
Your brain literally grows when you exercise.
Regular aerobic training increases BDNF (Brain-Derived Neurotrophic Factor), improving memory, focus, and long-term neuroplasticity.
Regular aerobic training increases BDNF (Brain-Derived Neurotrophic Factor), improving memory, focus, and long-term neuroplasticity.
October 15, 2025 at 4:15 PM
Your brain literally grows when you exercise.
Regular aerobic training increases BDNF (Brain-Derived Neurotrophic Factor), improving memory, focus, and long-term neuroplasticity.
Regular aerobic training increases BDNF (Brain-Derived Neurotrophic Factor), improving memory, focus, and long-term neuroplasticity.
As a biomedical scientist, I can't emphasize enough the importance of moderate sunlight exposure for your health.
October 13, 2025 at 11:35 PM
As a biomedical scientist, I can't emphasize enough the importance of moderate sunlight exposure for your health.
Coffee is the most widely consumed psychoactive substance in the world.
Used well (moderate dose, earlier timing), it can enhance alertness and attention.
Used poorly (too much, too late), it can disrupt sleep and negatively affect mood and focus.
Used well (moderate dose, earlier timing), it can enhance alertness and attention.
Used poorly (too much, too late), it can disrupt sleep and negatively affect mood and focus.
October 2, 2025 at 10:09 AM
Coffee is the most widely consumed psychoactive substance in the world.
Used well (moderate dose, earlier timing), it can enhance alertness and attention.
Used poorly (too much, too late), it can disrupt sleep and negatively affect mood and focus.
Used well (moderate dose, earlier timing), it can enhance alertness and attention.
Used poorly (too much, too late), it can disrupt sleep and negatively affect mood and focus.
Every night, your hippocampus goes to work.
It takes the messy events of your day and files them into long-term storage.
Miss sleep, and those files never get saved.
That’s why cramming all night before an exam rarely works, the hippocampus needs rest to do its job.
It takes the messy events of your day and files them into long-term storage.
Miss sleep, and those files never get saved.
That’s why cramming all night before an exam rarely works, the hippocampus needs rest to do its job.
September 19, 2025 at 11:07 PM
Every night, your hippocampus goes to work.
It takes the messy events of your day and files them into long-term storage.
Miss sleep, and those files never get saved.
That’s why cramming all night before an exam rarely works, the hippocampus needs rest to do its job.
It takes the messy events of your day and files them into long-term storage.
Miss sleep, and those files never get saved.
That’s why cramming all night before an exam rarely works, the hippocampus needs rest to do its job.
Stanford psychologist Dr. Alia Crum dives into the science of mindset and how to apply it in daily life. One of my favorite podcasts in a while.
September 15, 2025 at 4:09 PM
Stanford psychologist Dr. Alia Crum dives into the science of mindset and how to apply it in daily life. One of my favorite podcasts in a while.
This Harvard professor explains why boredom is important: it activates your brain’s creative network and may protect against depression.
September 9, 2025 at 8:00 PM
This Harvard professor explains why boredom is important: it activates your brain’s creative network and may protect against depression.
This podcast provides an evidence-based look at faith. Pretty insightful.
September 2, 2025 at 2:33 PM
This podcast provides an evidence-based look at faith. Pretty insightful.
Solución:
- Alto en proteínas (~1,6–2,2 g/kg) = saciedad + conservación muscular.
- Alimentos ricos en fibra = estómago lleno con menos calorías.
- Flexibilidad (permitir 20% de comidas divertidas) = adherencia a largo plazo.
Éxito en la dieta: simple, flexible y sostenible.
- Alto en proteínas (~1,6–2,2 g/kg) = saciedad + conservación muscular.
- Alimentos ricos en fibra = estómago lleno con menos calorías.
- Flexibilidad (permitir 20% de comidas divertidas) = adherencia a largo plazo.
Éxito en la dieta: simple, flexible y sostenible.
August 30, 2025 at 4:45 PM
Solución:
- Alto en proteínas (~1,6–2,2 g/kg) = saciedad + conservación muscular.
- Alimentos ricos en fibra = estómago lleno con menos calorías.
- Flexibilidad (permitir 20% de comidas divertidas) = adherencia a largo plazo.
Éxito en la dieta: simple, flexible y sostenible.
- Alto en proteínas (~1,6–2,2 g/kg) = saciedad + conservación muscular.
- Alimentos ricos en fibra = estómago lleno con menos calorías.
- Flexibilidad (permitir 20% de comidas divertidas) = adherencia a largo plazo.
Éxito en la dieta: simple, flexible y sostenible.
Por qué fracasan las dietas:
- Demasiado restrictivas → rebote.
- Demasiado complicadas → insostenibles.
- Aislamiento social → la gente abandona.
- Demasiado restrictivas → rebote.
- Demasiado complicadas → insostenibles.
- Aislamiento social → la gente abandona.
August 30, 2025 at 4:45 PM
Por qué fracasan las dietas:
- Demasiado restrictivas → rebote.
- Demasiado complicadas → insostenibles.
- Aislamiento social → la gente abandona.
- Demasiado restrictivas → rebote.
- Demasiado complicadas → insostenibles.
- Aislamiento social → la gente abandona.