Rick Cain, PhD, NBC-HWC, ACE-CPT
@rickcain.bsky.social
I am a wellness educator, writer, and coach who leverages neuroscience to help adults optimize their nutrition, fitness, and sleep, enabling them to manage stress, build healthier habits, and enhance their overall well-being.
Recognize your role in successes for your wellness habits—your brain actually learns from the way you interpret your wins and losses.
December 4, 2025 at 1:40 PM
Recognize your role in successes for your wellness habits—your brain actually learns from the way you interpret your wins and losses.
Healthy habits feel exciting at first, then motivation dips. That’s dopamine adapting to repetition—not failure. Add small novelty, use simple cues, reduce friction, and connect the habit to meaning. When motivation fades, structure keeps you going.
Thrill Fatigue: How Dopamine Devalues Repeated Rewards - Neuroscience News
New research shows that the same dopamine receptor mechanism responsible for drug addiction also governs the natural decline in motivation when we repeat rewarding behaviors.
neurosciencenews.com
November 22, 2025 at 6:40 AM
Healthy habits feel exciting at first, then motivation dips. That’s dopamine adapting to repetition—not failure. Add small novelty, use simple cues, reduce friction, and connect the habit to meaning. When motivation fades, structure keeps you going.
Blood Sugar and Stress:
Type 2 diabetes isn’t just about food. Stress raises cortisol, telling your liver to release glucose even when you’re eating well. When your nervous system feels safe, cortisol drops and blood sugar becomes easier to manage.
Type 2 diabetes isn’t just about food. Stress raises cortisol, telling your liver to release glucose even when you’re eating well. When your nervous system feels safe, cortisol drops and blood sugar becomes easier to manage.
November 17, 2025 at 9:25 PM
Blood Sugar and Stress:
Type 2 diabetes isn’t just about food. Stress raises cortisol, telling your liver to release glucose even when you’re eating well. When your nervous system feels safe, cortisol drops and blood sugar becomes easier to manage.
Type 2 diabetes isn’t just about food. Stress raises cortisol, telling your liver to release glucose even when you’re eating well. When your nervous system feels safe, cortisol drops and blood sugar becomes easier to manage.
Reposted by Rick Cain, PhD, NBC-HWC, ACE-CPT
The loudest voices rarely represent the majority. They're usually speaking for the extremes.
You won't understand the views of a group until you've invited the quieter voices into the discussion.
Don't mistake silence for disengagement. It's often a sign of deep reflection.
You won't understand the views of a group until you've invited the quieter voices into the discussion.
Don't mistake silence for disengagement. It's often a sign of deep reflection.
February 21, 2025 at 5:43 PM
The loudest voices rarely represent the majority. They're usually speaking for the extremes.
You won't understand the views of a group until you've invited the quieter voices into the discussion.
Don't mistake silence for disengagement. It's often a sign of deep reflection.
You won't understand the views of a group until you've invited the quieter voices into the discussion.
Don't mistake silence for disengagement. It's often a sign of deep reflection.
Stress impacts how the body metabolizes food.
Experiencing social stress within two hours of eating can lead to an added 104 calories per meal, potentially resulting in an 11-pound weight gain over a year.
Source: Lisa Feldman Barrett—7 and 1/2 Lessons About The Brain (2020)
Experiencing social stress within two hours of eating can lead to an added 104 calories per meal, potentially resulting in an 11-pound weight gain over a year.
Source: Lisa Feldman Barrett—7 and 1/2 Lessons About The Brain (2020)
February 18, 2025 at 12:07 PM
Stress impacts how the body metabolizes food.
Experiencing social stress within two hours of eating can lead to an added 104 calories per meal, potentially resulting in an 11-pound weight gain over a year.
Source: Lisa Feldman Barrett—7 and 1/2 Lessons About The Brain (2020)
Experiencing social stress within two hours of eating can lead to an added 104 calories per meal, potentially resulting in an 11-pound weight gain over a year.
Source: Lisa Feldman Barrett—7 and 1/2 Lessons About The Brain (2020)
Reposted by Rick Cain, PhD, NBC-HWC, ACE-CPT
We can improve our decision making without beating the sh*t out of ourselves. Beating the sh*t out of ourselves usually makes us want to give up before it makes us want to improve anything.
Grace over guilt. Just do the next right thing.
Grace over guilt. Just do the next right thing.
February 1, 2025 at 4:21 PM
We can improve our decision making without beating the sh*t out of ourselves. Beating the sh*t out of ourselves usually makes us want to give up before it makes us want to improve anything.
Grace over guilt. Just do the next right thing.
Grace over guilt. Just do the next right thing.
How’d you sleep last night? Be honest—was it as restorative as you’d hoped?
Tonight can be the first step toward transforming your well-being, one good night’s sleep at a time.
Consider for a moment your sleep routine. What small adjustments could enhance your mood throughout the day?
Tonight can be the first step toward transforming your well-being, one good night’s sleep at a time.
Consider for a moment your sleep routine. What small adjustments could enhance your mood throughout the day?
January 25, 2025 at 12:59 AM
How’d you sleep last night? Be honest—was it as restorative as you’d hoped?
Tonight can be the first step toward transforming your well-being, one good night’s sleep at a time.
Consider for a moment your sleep routine. What small adjustments could enhance your mood throughout the day?
Tonight can be the first step toward transforming your well-being, one good night’s sleep at a time.
Consider for a moment your sleep routine. What small adjustments could enhance your mood throughout the day?
Behavior change relies on three elements:
🔮 Vision: Long-term goals that inspire you.
💡 Core Values: Beliefs that drive your actions.
💬 Emotional Regulation: Managing emotions effectively during change.
Aligning these components enhances emotional regulation and supports your vision.
🔮 Vision: Long-term goals that inspire you.
💡 Core Values: Beliefs that drive your actions.
💬 Emotional Regulation: Managing emotions effectively during change.
Aligning these components enhances emotional regulation and supports your vision.
January 23, 2025 at 12:31 AM
Behavior change relies on three elements:
🔮 Vision: Long-term goals that inspire you.
💡 Core Values: Beliefs that drive your actions.
💬 Emotional Regulation: Managing emotions effectively during change.
Aligning these components enhances emotional regulation and supports your vision.
🔮 Vision: Long-term goals that inspire you.
💡 Core Values: Beliefs that drive your actions.
💬 Emotional Regulation: Managing emotions effectively during change.
Aligning these components enhances emotional regulation and supports your vision.
Rewire your brain for lasting change
Begin by taking action!
💡 Motivation may fade over time; here’s how to stay on track:
1️⃣ Celebrate the awareness of your need for change.
2️⃣ Connect that need to a core value that drives you.
3️⃣ Embrace your genuine desire for transformation.
#BehaviorChange
Begin by taking action!
💡 Motivation may fade over time; here’s how to stay on track:
1️⃣ Celebrate the awareness of your need for change.
2️⃣ Connect that need to a core value that drives you.
3️⃣ Embrace your genuine desire for transformation.
#BehaviorChange
January 22, 2025 at 11:15 PM
Rewire your brain for lasting change
Begin by taking action!
💡 Motivation may fade over time; here’s how to stay on track:
1️⃣ Celebrate the awareness of your need for change.
2️⃣ Connect that need to a core value that drives you.
3️⃣ Embrace your genuine desire for transformation.
#BehaviorChange
Begin by taking action!
💡 Motivation may fade over time; here’s how to stay on track:
1️⃣ Celebrate the awareness of your need for change.
2️⃣ Connect that need to a core value that drives you.
3️⃣ Embrace your genuine desire for transformation.
#BehaviorChange
Whatever your goals are...
January 21, 2025 at 11:40 PM
Whatever your goals are...
Great read.
I like the idea of viewing fitness as a retirement account! Read more about this concept here www.howardluksmd.com/fitness-as-a...
#fitness #running #runnersofbluesky #blueskyrunners #runchat
#fitness #running #runnersofbluesky #blueskyrunners #runchat
Fitness as a Retirement Account: Investing in Your Future Independence
We often consider fitness a short-term endeavor: getting in shape for summer, preparing for a wedding, or hitting a specific weight goal. But what if we reframed fitness entirely?
www.howardluksmd.com
January 21, 2025 at 3:34 PM
Great read.
Eat Real Food
Whole, nutrient-dense foods like fresh fruits, veggies, lean proteins, and healthy fats instead of processed options provide:
✔️ Better nutrition
✔️ Longer satiety
✔️ Balanced blood sugar
✔️ Improved digestion
What whole food will you add to your plate today?
Whole, nutrient-dense foods like fresh fruits, veggies, lean proteins, and healthy fats instead of processed options provide:
✔️ Better nutrition
✔️ Longer satiety
✔️ Balanced blood sugar
✔️ Improved digestion
What whole food will you add to your plate today?
January 21, 2025 at 1:48 PM
Eat Real Food
Whole, nutrient-dense foods like fresh fruits, veggies, lean proteins, and healthy fats instead of processed options provide:
✔️ Better nutrition
✔️ Longer satiety
✔️ Balanced blood sugar
✔️ Improved digestion
What whole food will you add to your plate today?
Whole, nutrient-dense foods like fresh fruits, veggies, lean proteins, and healthy fats instead of processed options provide:
✔️ Better nutrition
✔️ Longer satiety
✔️ Balanced blood sugar
✔️ Improved digestion
What whole food will you add to your plate today?
Take Control of Your Wellness:
1️⃣ Break Free from Myths: Embrace a personalized approach to well-being.
2️⃣ Be Flexibile: Create wellness practices that adapt to your evolving needs.
3️⃣ Redefine Wellness: View wellness as a journey of consistent practices for resilience and balance.
#wellnessjourney
1️⃣ Break Free from Myths: Embrace a personalized approach to well-being.
2️⃣ Be Flexibile: Create wellness practices that adapt to your evolving needs.
3️⃣ Redefine Wellness: View wellness as a journey of consistent practices for resilience and balance.
#wellnessjourney
January 21, 2025 at 3:04 AM
Take Control of Your Wellness:
1️⃣ Break Free from Myths: Embrace a personalized approach to well-being.
2️⃣ Be Flexibile: Create wellness practices that adapt to your evolving needs.
3️⃣ Redefine Wellness: View wellness as a journey of consistent practices for resilience and balance.
#wellnessjourney
1️⃣ Break Free from Myths: Embrace a personalized approach to well-being.
2️⃣ Be Flexibile: Create wellness practices that adapt to your evolving needs.
3️⃣ Redefine Wellness: View wellness as a journey of consistent practices for resilience and balance.
#wellnessjourney
Wellness isn’t a trend—it’s a journey.
Your wellness, your rules.
Take charge of your path and make it your own.
#WellnessJourney #EmpoweredWellness #YourRules
Your wellness, your rules.
Take charge of your path and make it your own.
#WellnessJourney #EmpoweredWellness #YourRules
January 20, 2025 at 3:14 AM
Wellness isn’t a trend—it’s a journey.
Your wellness, your rules.
Take charge of your path and make it your own.
#WellnessJourney #EmpoweredWellness #YourRules
Your wellness, your rules.
Take charge of your path and make it your own.
#WellnessJourney #EmpoweredWellness #YourRules
Your brain remembers sugary and fatty foods, which can trigger cravings and overeating.
You can replace unhealthy cravings with better choices.
Small, mindful changes can help break this cycle and improve your health by retraining your brain to crave what truly nourishes you!
You can replace unhealthy cravings with better choices.
Small, mindful changes can help break this cycle and improve your health by retraining your brain to crave what truly nourishes you!
Food Memories Drive Overeating and Obesity - Neuroscience News
A new study identifies neurons in the hippocampus that store food-specific memories, directly influencing overeating and body weight.
neurosciencenews.com
January 17, 2025 at 3:02 AM
Your brain remembers sugary and fatty foods, which can trigger cravings and overeating.
You can replace unhealthy cravings with better choices.
Small, mindful changes can help break this cycle and improve your health by retraining your brain to crave what truly nourishes you!
You can replace unhealthy cravings with better choices.
Small, mindful changes can help break this cycle and improve your health by retraining your brain to crave what truly nourishes you!
“Take away the bedrock of sleep, or weaken it just a little, and careful eating and physical exercise become less effective.” ~ Matthew Walker, in “Why We Sleep.”
January 15, 2025 at 12:22 AM
“Take away the bedrock of sleep, or weaken it just a little, and careful eating and physical exercise become less effective.” ~ Matthew Walker, in “Why We Sleep.”
Hint: Our minds are on overload.
Checking your phone to see what time it is but checking again because you weren't paying attention the first time.
January 12, 2025 at 8:32 PM
Hint: Our minds are on overload.
Reposted by Rick Cain, PhD, NBC-HWC, ACE-CPT
In toxic cultures, being a workaholic is normalized and sacrificing sleep is glorified. The best way to get ahead is to burn out.
In healthy cultures, quality of life is expected and having a life is celebrated. You're encouraged to put your well-being above your work.
In healthy cultures, quality of life is expected and having a life is celebrated. You're encouraged to put your well-being above your work.
January 10, 2025 at 4:52 PM
In toxic cultures, being a workaholic is normalized and sacrificing sleep is glorified. The best way to get ahead is to burn out.
In healthy cultures, quality of life is expected and having a life is celebrated. You're encouraged to put your well-being above your work.
In healthy cultures, quality of life is expected and having a life is celebrated. You're encouraged to put your well-being above your work.
In short, mindfulness is the practice, and mindful awareness is the state or quality that results from that practice.
January 10, 2025 at 1:45 AM
In short, mindfulness is the practice, and mindful awareness is the state or quality that results from that practice.
Self-Discovery: Judging Yourself vs. Judging Your Work (Think Again, Adam Grant p 201)
When was the last time you challenged the way you do things?
I do this daily. The challenge is worth it. By rethinking our thoughts and refining our skills, we get closer to our goals. I encourage you to try it!
When was the last time you challenged the way you do things?
I do this daily. The challenge is worth it. By rethinking our thoughts and refining our skills, we get closer to our goals. I encourage you to try it!
January 8, 2025 at 1:14 AM
Self-Discovery: Judging Yourself vs. Judging Your Work (Think Again, Adam Grant p 201)
When was the last time you challenged the way you do things?
I do this daily. The challenge is worth it. By rethinking our thoughts and refining our skills, we get closer to our goals. I encourage you to try it!
When was the last time you challenged the way you do things?
I do this daily. The challenge is worth it. By rethinking our thoughts and refining our skills, we get closer to our goals. I encourage you to try it!
Getting enough sleep strengthens your brain’s ability to manage intrusive thoughts and regulate emotions. More REM sleep enhances memory control, helping you stay mentally balanced and resilient. Prioritizing sleep supports your overall well-being and protects your mental and emotional health.
January 4, 2025 at 1:56 PM
Getting enough sleep strengthens your brain’s ability to manage intrusive thoughts and regulate emotions. More REM sleep enhances memory control, helping you stay mentally balanced and resilient. Prioritizing sleep supports your overall well-being and protects your mental and emotional health.
Reposted by Rick Cain, PhD, NBC-HWC, ACE-CPT
Schools and organizations, if you are interested in purchasing five or more tickets for the 𝑆𝑢𝑝𝑝𝑜𝑟𝑡𝑖𝑛𝑔 𝐴𝑙𝑙 𝐵𝑟𝑎𝑖𝑛𝑠 conference, please reach out to info@endseclusion.org, and we will send you a link to the bulk order form. https://endseclusion.org/2025-supporting-all-brains-conference/ ##EndSeclusion
November 25, 2024 at 3:01 PM
Schools and organizations, if you are interested in purchasing five or more tickets for the 𝑆𝑢𝑝𝑝𝑜𝑟𝑡𝑖𝑛𝑔 𝐴𝑙𝑙 𝐵𝑟𝑎𝑖𝑛𝑠 conference, please reach out to info@endseclusion.org, and we will send you a link to the bulk order form. https://endseclusion.org/2025-supporting-all-brains-conference/ ##EndSeclusion
Reposted by Rick Cain, PhD, NBC-HWC, ACE-CPT
Hope he is right.
🔥 🗣️STURGILL SIMPSON: “This toxic patriarchal energy is an age coming to an end… that energy is clawing for its survival bc it knows it’s dying. We’re heading to something beautiful, we just have to go through some dark shit first. So love everybody.” (H/T @wutangforchildren.bsky.social )
November 25, 2024 at 10:55 PM
Hope he is right.