Simple Science 🌿
@unconventionalmed.bsky.social
Mom, doctor (MD MPH), native (and other) plant gardener, bird nerd.
I believe in kindness and interdependence.
I am passionate about learning and teaching simple and accessible practices that promote health.
I believe in kindness and interdependence.
I am passionate about learning and teaching simple and accessible practices that promote health.
Pinned
My book is just out!!
The Simple Science of Wellness www.barnesandnoble.com/w/the-simple...
also
my weekly free newsletter on simple health practices that move the needle: simple-science.beehiiv.com/subscribe
The Simple Science of Wellness www.barnesandnoble.com/w/the-simple...
also
my weekly free newsletter on simple health practices that move the needle: simple-science.beehiiv.com/subscribe
Can vegans build as much muscle as omnivores?
yes, but they need ~30% more total protein
plant proteins have lower bioavailability—you need more volume to match the anabolic response
1.5-1.6 g/kg vegan with proper leucine = 1.0-1.2 g/kg omnivore outcomes
shorturl.at/LYWIN
yes, but they need ~30% more total protein
plant proteins have lower bioavailability—you need more volume to match the anabolic response
1.5-1.6 g/kg vegan with proper leucine = 1.0-1.2 g/kg omnivore outcomes
shorturl.at/LYWIN
October 31, 2025 at 5:45 PM
Can vegans build as much muscle as omnivores?
yes, but they need ~30% more total protein
plant proteins have lower bioavailability—you need more volume to match the anabolic response
1.5-1.6 g/kg vegan with proper leucine = 1.0-1.2 g/kg omnivore outcomes
shorturl.at/LYWIN
yes, but they need ~30% more total protein
plant proteins have lower bioavailability—you need more volume to match the anabolic response
1.5-1.6 g/kg vegan with proper leucine = 1.0-1.2 g/kg omnivore outcomes
shorturl.at/LYWIN
During weight loss you need DOUBLE the protein
not "a bit more"—literally 1.6-2.4 g/kg instead of 0.8-1.2 g/kg
one study: 40% calorie deficit + 2.4 g/kg protein = GAINED muscle while losing fat
1.2 g/kg group lost muscle despite eating "enough"
shorturl.at/LYWIN
not "a bit more"—literally 1.6-2.4 g/kg instead of 0.8-1.2 g/kg
one study: 40% calorie deficit + 2.4 g/kg protein = GAINED muscle while losing fat
1.2 g/kg group lost muscle despite eating "enough"
shorturl.at/LYWIN
October 30, 2025 at 5:45 PM
During weight loss you need DOUBLE the protein
not "a bit more"—literally 1.6-2.4 g/kg instead of 0.8-1.2 g/kg
one study: 40% calorie deficit + 2.4 g/kg protein = GAINED muscle while losing fat
1.2 g/kg group lost muscle despite eating "enough"
shorturl.at/LYWIN
not "a bit more"—literally 1.6-2.4 g/kg instead of 0.8-1.2 g/kg
one study: 40% calorie deficit + 2.4 g/kg protein = GAINED muscle while losing fat
1.2 g/kg group lost muscle despite eating "enough"
shorturl.at/LYWIN
Suprising fact:
active people need 0.8 g/kg protein to maintain muscle
sedentary people need MORE (1.6 g/kg) for the same result
exercise makes you 2x more efficient at using dietary protein
this is why online protein debates miss the point—context matters more than numbers
shorturl.at/LYWIN
active people need 0.8 g/kg protein to maintain muscle
sedentary people need MORE (1.6 g/kg) for the same result
exercise makes you 2x more efficient at using dietary protein
this is why online protein debates miss the point—context matters more than numbers
shorturl.at/LYWIN
October 30, 2025 at 3:32 AM
Suprising fact:
active people need 0.8 g/kg protein to maintain muscle
sedentary people need MORE (1.6 g/kg) for the same result
exercise makes you 2x more efficient at using dietary protein
this is why online protein debates miss the point—context matters more than numbers
shorturl.at/LYWIN
active people need 0.8 g/kg protein to maintain muscle
sedentary people need MORE (1.6 g/kg) for the same result
exercise makes you 2x more efficient at using dietary protein
this is why online protein debates miss the point—context matters more than numbers
shorturl.at/LYWIN
longevity researchers: eat less protein
muscle researchers: eat more protein
twist: they're both right
high protein in middle age → 4x cancer risk
high protein after 65 → lower mortality
same nutrient, opposite effects at different ages
nobody's explaining this
shorturl.at/LYWIN
muscle researchers: eat more protein
twist: they're both right
high protein in middle age → 4x cancer risk
high protein after 65 → lower mortality
same nutrient, opposite effects at different ages
nobody's explaining this
shorturl.at/LYWIN
October 29, 2025 at 4:47 AM
longevity researchers: eat less protein
muscle researchers: eat more protein
twist: they're both right
high protein in middle age → 4x cancer risk
high protein after 65 → lower mortality
same nutrient, opposite effects at different ages
nobody's explaining this
shorturl.at/LYWIN
muscle researchers: eat more protein
twist: they're both right
high protein in middle age → 4x cancer risk
high protein after 65 → lower mortality
same nutrient, opposite effects at different ages
nobody's explaining this
shorturl.at/LYWIN
CRP doesn't just measure inflammation—it actively damages blood vessels, worsens insulin resistance & accelerates disease. Lowering it isn't cosmetic, it's protective. This is why it's a key longevity marker you can actually change. shorturl.at/LYWIN
October 23, 2025 at 5:45 PM
CRP doesn't just measure inflammation—it actively damages blood vessels, worsens insulin resistance & accelerates disease. Lowering it isn't cosmetic, it's protective. This is why it's a key longevity marker you can actually change. shorturl.at/LYWIN
Low lymphocyte % predicts 30-80% higher mortality risk. It signals immune aging—your body losing capacity to fight infections & cancer. Stress, poor sleep & malnutrition all suppress these critical cells. Measure it, improve it.
shorturl.at/LYWIN
shorturl.at/LYWIN
October 23, 2025 at 3:32 AM
Low lymphocyte % predicts 30-80% higher mortality risk. It signals immune aging—your body losing capacity to fight infections & cancer. Stress, poor sleep & malnutrition all suppress these critical cells. Measure it, improve it.
shorturl.at/LYWIN
shorturl.at/LYWIN
Your real age is in your blood, not your birthday. PhenoAge uses 9 markers to show how fast you're aging. Unlike DNA tests, these respond to sleep, diet & exercise—changing in just 3-6 months. Biological age beats chronological age every time. shorturl.at/LYWIN
October 22, 2025 at 4:47 AM
Your real age is in your blood, not your birthday. PhenoAge uses 9 markers to show how fast you're aging. Unlike DNA tests, these respond to sleep, diet & exercise—changing in just 3-6 months. Biological age beats chronological age every time. shorturl.at/LYWIN
A new COVID wave, already spreading to other countries, likely to come to the US.
Evidently due to waning immunity and not to a new variant.
I got my booster this past week. Found Novavax at Costco and decided not to delay.
Evidently due to waning immunity and not to a new variant.
I got my booster this past week. Found Novavax at Costco and decided not to delay.
England is now experiencing a significant Covid wave, after 10 months of relative quiet, from @chrischirp.bsky.social
christinapagel.substack.com/p/england-is...
christinapagel.substack.com/p/england-is...
England is now experiencing a significant Covid wave, after 10 months of relative quiet
The latest Covid situation in England and a look at where NHS services are as we head into winter
christinapagel.substack.com
October 12, 2025 at 1:57 PM
A new COVID wave, already spreading to other countries, likely to come to the US.
Evidently due to waning immunity and not to a new variant.
I got my booster this past week. Found Novavax at Costco and decided not to delay.
Evidently due to waning immunity and not to a new variant.
I got my booster this past week. Found Novavax at Costco and decided not to delay.
Grip strength predicts all-cause mortality. Measure it with a $30 device, the Handexer Dynamometer.
Also track: DEXA scan for muscle mass, 6-minute walk test, timed up-and-go. You can't optimize what you don't measure. shorturl.at/LYWIN
#HealthMetrics #Longevity
Also track: DEXA scan for muscle mass, 6-minute walk test, timed up-and-go. You can't optimize what you don't measure. shorturl.at/LYWIN
#HealthMetrics #Longevity
Simple Science
A weekly newsletter with actionable science-based practices to enhance health and vitality, written by an experienced functional medicine family physician.
shorturl.at
October 10, 2025 at 5:45 PM
Grip strength predicts all-cause mortality. Measure it with a $30 device, the Handexer Dynamometer.
Also track: DEXA scan for muscle mass, 6-minute walk test, timed up-and-go. You can't optimize what you don't measure. shorturl.at/LYWIN
#HealthMetrics #Longevity
Also track: DEXA scan for muscle mass, 6-minute walk test, timed up-and-go. You can't optimize what you don't measure. shorturl.at/LYWIN
#HealthMetrics #Longevity
Women: critical muscle-building window in teenage years.
Men: early 20s through 40s.
Starting adulthood with quality muscle mass provides long-term health advantages. But it's never too late—sarcopenia is modifiable. shorturl.at/LYWIN
#MuscleDevelopment #Fitness
Men: early 20s through 40s.
Starting adulthood with quality muscle mass provides long-term health advantages. But it's never too late—sarcopenia is modifiable. shorturl.at/LYWIN
#MuscleDevelopment #Fitness
October 9, 2025 at 5:45 PM
Women: critical muscle-building window in teenage years.
Men: early 20s through 40s.
Starting adulthood with quality muscle mass provides long-term health advantages. But it's never too late—sarcopenia is modifiable. shorturl.at/LYWIN
#MuscleDevelopment #Fitness
Men: early 20s through 40s.
Starting adulthood with quality muscle mass provides long-term health advantages. But it's never too late—sarcopenia is modifiable. shorturl.at/LYWIN
#MuscleDevelopment #Fitness
DOMS isn't needed for progress.
Consider: weight you can lift 7-8 times, only lift it 3-4 times, 3 exercises over 10 minutes. Repeat daily. Strength gains come from neurological adaptation, not muscle damage. Work smarter. shorturl.at/LYWIN
#StrengthTraining #Fitness
Consider: weight you can lift 7-8 times, only lift it 3-4 times, 3 exercises over 10 minutes. Repeat daily. Strength gains come from neurological adaptation, not muscle damage. Work smarter. shorturl.at/LYWIN
#StrengthTraining #Fitness
October 9, 2025 at 3:32 AM
DOMS isn't needed for progress.
Consider: weight you can lift 7-8 times, only lift it 3-4 times, 3 exercises over 10 minutes. Repeat daily. Strength gains come from neurological adaptation, not muscle damage. Work smarter. shorturl.at/LYWIN
#StrengthTraining #Fitness
Consider: weight you can lift 7-8 times, only lift it 3-4 times, 3 exercises over 10 minutes. Repeat daily. Strength gains come from neurological adaptation, not muscle damage. Work smarter. shorturl.at/LYWIN
#StrengthTraining #Fitness
Muscle mass can plummet during illness. Older adults can lose 1kg of muscle in just 5 days of hospitalization. Build reserve when you're healthy. It's health insurance for future challenges. Minimum 2 days/week strength training. shorturl.at/LYWIN
#Sarcopenia #HealthyAging #Fitness
#Sarcopenia #HealthyAging #Fitness
October 7, 2025 at 10:01 PM
Muscle mass can plummet during illness. Older adults can lose 1kg of muscle in just 5 days of hospitalization. Build reserve when you're healthy. It's health insurance for future challenges. Minimum 2 days/week strength training. shorturl.at/LYWIN
#Sarcopenia #HealthyAging #Fitness
#Sarcopenia #HealthyAging #Fitness
Your muscles release thousands of myokines—proteins that enhance brain function, strengthen bones, improve metabolism, and help fight cancer. This is why I'm skeptical of an "exercise pill."
You can't replicate a symphony. shorturl.at/LYWIN#Longev... #Healthspan #Myokines
You can't replicate a symphony. shorturl.at/LYWIN#Longev... #Healthspan #Myokines
October 6, 2025 at 10:02 PM
Your muscles release thousands of myokines—proteins that enhance brain function, strengthen bones, improve metabolism, and help fight cancer. This is why I'm skeptical of an "exercise pill."
You can't replicate a symphony. shorturl.at/LYWIN#Longev... #Healthspan #Myokines
You can't replicate a symphony. shorturl.at/LYWIN#Longev... #Healthspan #Myokines
✋ Fingertip sensitivity declines with cognitive impairment, but tactile training improves attention in healthy adults. Your fingertips are your brain's scouts - activities like crafts, gardening & playing instruments might support cognition in surprising ways.
October 4, 2025 at 5:36 PM
✋ Fingertip sensitivity declines with cognitive impairment, but tactile training improves attention in healthy adults. Your fingertips are your brain's scouts - activities like crafts, gardening & playing instruments might support cognition in surprising ways.
🎵 Plot twist: hearing aids reduce fatigue but don't prevent cognitive decline in most people. The real brain threat? Chronic noise pollution accelerates dementia through inflammation & stress hormones. Protect your sound environment like you protect your diet.
October 2, 2025 at 10:30 PM
🎵 Plot twist: hearing aids reduce fatigue but don't prevent cognitive decline in most people. The real brain threat? Chronic noise pollution accelerates dementia through inflammation & stress hormones. Protect your sound environment like you protect your diet.
🌿 Multisensory stimulation (lights, sounds, scents, textures) significantly improves cognitive function & reduces agitation in dementia patients. Our senses aren't separate - they're interconnected brain health pathways. Enrich your entire sensory environment.
October 2, 2025 at 3:32 AM
🌿 Multisensory stimulation (lights, sounds, scents, textures) significantly improves cognitive function & reduces agitation in dementia patients. Our senses aren't separate - they're interconnected brain health pathways. Enrich your entire sensory environment.
🧠 Essential oils for 2 hours nightly = 226% memory improvement in older adults. The study rotated through 7 scents over 6 months. Your nose has direct access to memory centers - it's the only sense that bypasses the brain's usual relay stations. Simple, natural, powerful.
September 30, 2025 at 5:45 PM
🧠 Essential oils for 2 hours nightly = 226% memory improvement in older adults. The study rotated through 7 scents over 6 months. Your nose has direct access to memory centers - it's the only sense that bypasses the brain's usual relay stations. Simple, natural, powerful.
OK, OK, maybe this won the internet -- lots of competition today.
😲
This only happens to you once
September 27, 2025 at 7:16 PM
OK, OK, maybe this won the internet -- lots of competition today.
It's only morning and this won Bluesky today.
This is freakin' rad, I've seen the same lizard in the same place a few more times, and this morning I happened to catch him in silhouette and noticed that his ears(?) are see-through!!
September 27, 2025 at 3:35 PM
It's only morning and this won Bluesky today.
😴 Lavender patches gave brain surgery patients better sleep and less psychosis post-operatively. Worked better than some meds without side effects. Nature's gift!
shorturl.at/LYWIN
shorturl.at/LYWIN
September 26, 2025 at 11:59 PM
😴 Lavender patches gave brain surgery patients better sleep and less psychosis post-operatively. Worked better than some meds without side effects. Nature's gift!
shorturl.at/LYWIN
shorturl.at/LYWIN
⚡ Peppermint improves memory in 20 minutes, but ⚠️ aerosolizing oils may impair cognition due to air quality issues. Use tea 🍵. Delivery method matters!
September 26, 2025 at 3:32 AM
⚡ Peppermint improves memory in 20 minutes, but ⚠️ aerosolizing oils may impair cognition due to air quality issues. Use tea 🍵. Delivery method matters!
🌹New study: Rose oil inhalation for 1 month increased gray matter in brain regions linked to Alzheimer's prevention. Just inhaling scent changed brain structure!
🧠 Science is astounding.
shorturl.at/LYWIN
🧠 Science is astounding.
shorturl.at/LYWIN
September 25, 2025 at 4:47 AM
🌹New study: Rose oil inhalation for 1 month increased gray matter in brain regions linked to Alzheimer's prevention. Just inhaling scent changed brain structure!
🧠 Science is astounding.
shorturl.at/LYWIN
🧠 Science is astounding.
shorturl.at/LYWIN
Reposted by Simple Science 🌿
Circumstances have prevented me from doing much birding of late, but I recently learned about NFC: Nocturnal Flight Calls - birding during migrations. This is an inexpensive AudioMoth I can program to record overnight, then use various programs to analyze the calls. 1st night tonight!
September 19, 2025 at 10:32 PM
Circumstances have prevented me from doing much birding of late, but I recently learned about NFC: Nocturnal Flight Calls - birding during migrations. This is an inexpensive AudioMoth I can program to record overnight, then use various programs to analyze the calls. 1st night tonight!