#  @DrAGreenland Dr Andrew Greenland Dr Andrew Greenland posts on X about health, food, brain, thinking the most. They currently have [-----] followers and [---] posts still getting attention that total [------] engagements in the last [--] hours. ### Engagements: [------] [#](/creator/twitter::2253816872/interactions)  - [--] Week [-------] +7,264% - [--] Month [-------] +338% ### Mentions: [--] [#](/creator/twitter::2253816872/posts_active)  ### Followers: [-----] [#](/creator/twitter::2253816872/followers)  - [--] Week [-----] +6.20% - [--] Month [-----] +27% ### CreatorRank: [-------] [#](/creator/twitter::2253816872/influencer_rank)  ### Social Influence **Social category influence** [countries](/list/countries) [finance](/list/finance) [travel destinations](/list/travel-destinations) [stocks](/list/stocks) [social networks](/list/social-networks) [currencies](/list/currencies) **Social topic influence** [health](/topic/health) #2632, [food](/topic/food), [brain](/topic/brain), [thinking](/topic/thinking), [sunlight](/topic/sunlight), [this is](/topic/this-is), [dr](/topic/dr), [matter](/topic/matter), [systems](/topic/systems), [in the](/topic/in-the) **Top accounts mentioned or mentioned by** [@buzzsprout](/creator/undefined) [@dawhiterhino](/creator/undefined) [@dankatriley](/creator/undefined) [@foundmyfitness](/creator/undefined) [@lucidbrot](/creator/undefined) [@lagangjoshua6](/creator/undefined) [@tanimal__](/creator/undefined) [@seismosue](/creator/undefined) [@boilermakerkev](/creator/undefined) [@muscleforlife](/creator/undefined) [@realraelaw](/creator/undefined) [@hammouchehm](/creator/undefined) [@joanbandy](/creator/undefined) [@mmacy153](/creator/undefined) [@ravenloft43](/creator/undefined) [@milliondolrsmle](/creator/undefined) [@gidigba](/creator/undefined) [@1nocagal](/creator/undefined) [@cuzzindennis619](/creator/undefined) [@myhopes2025](/creator/undefined) ### Top Social Posts Top posts by engagements in the last [--] hours "So true. Industrial food only looks cheap because the real costs are hiddensoaring rates of chronic disease degraded soils polluted waterways and taxpayer-funded healthcare. Regenerative farming flips that equation: healthier ecosystems healthier people and ultimately lower costs for society. The question isnt why is organic so expensive but why is ultra-processed food allowed to be so artificially cheap" [X Link](https://x.com/DrAGreenland/status/1960296105381683234) 2025-08-26T10:59Z [---] followers, [--] engagements "When food isnt enough: Magnesium glycinate calm sleep Magnesium threonate brain health Magnesium citrate digestion" [X Link](https://x.com/DrAGreenland/status/1960596342251688443) 2025-08-27T06:52Z [---] followers, [--] engagements "Serum magnesium blood tests often miss deficiency. ✅ Best option: Red Cell magnesium test gives a clearer picture of your true levels" [X Link](https://x.com/DrAGreenland/status/1960596346043556355) 2025-08-27T06:52Z [---] followers, [--] engagements "Just back from #AMEE2025 in Barcelona where the AI Symposium and dedicated workshops crystallised how artificial intelligence is reshaping medical education. Excited to share key reflections. 👇 #MedEd #AIinHE #AcademicMedicine" [X Link](https://x.com/DrAGreenland/status/1960692323592925405) 2025-08-27T13:14Z [---] followers, [--] engagements "The AI Symposium and associated sessionslike Moral Ethical & Legal Issues of AI in HPE AI Applications in Clinical Education & Assessment and AI & Health Professional Identity Formationdelved deep into how AI is influencing not just technology but the heart of teaching and professional identity #AIinEducation #MedEdInnovation" [X Link](https://x.com/DrAGreenland/status/1960692331301986340) 2025-08-27T13:14Z [---] followers, [--] engagements "Sessions on Using GPTs to Assist with Grading OSCE Notes and Transforming CPD with Generative AI showed AI increasingly acting not just as a tool but as a collaborator in feedback assessment and continuous professional development. #AIAssessment #GenAI" [X Link](https://x.com/DrAGreenland/status/1960692334909104593) 2025-08-27T13:14Z [---] followers, [--] engagements "Well said. What often gets overlooked is that insulin isnt just a blood sugar hormone its a master regulator of growth and repair pathways. Chronically high insulin locks the body into constant storage mode blunting autophagy disrupting mitochondrial signalling and accelerating cellular wear. In that sense stable insulin isnt just about avoiding diabetes its about preserving the machinery of longevity itself. Food quality and meal timing are the levers we can all pull" [X Link](https://x.com/DrAGreenland/status/1961571074262413756) 2025-08-29T23:26Z [---] followers, [----] engagements "Grip strength is more than muscleits a proxy for overall resilience. It reflects neuromuscular integrity mitochondrial function and even cardiovascular health. Whats fascinating is that something as simple as a handshake can capture the bodys reserve capacity: the ability to generate coordinate and sustain energy. Perhaps thats why it predicts not just longevity but the quality of ageing. Training strength then is really training survival" [X Link](https://x.com/DrAGreenland/status/1961799347491721290) 2025-08-30T14:33Z [---] followers, [----] engagements "Well said. Movement nature and reflection arent just mood boosterstheyre biological resets. Exercise increases BDNF and endorphins time in nature reduces cortisol and sympathetic drive and journaling recruits the prefrontal cortex to reframe stress. Often what feels like a psychological low is actually a physiological imbalance. Once the body is regulated the mind can see more clearly whether the mood is a signal to act or simply a transient state" [X Link](https://x.com/DrAGreenland/status/1961858987315671349) 2025-08-30T18:30Z [---] followers, [---] engagements "So true. Muscle isnt just for strengthits a metabolic organ. Loss of lean mass accelerates insulin resistance weakens bone through reduced mechanical loading and even diminishes cognitive reserve via reduced myokine signalling. Resistance training is essentially anti-aging medicine: every rep not only preserves mobility but recalibrates hormones fuels mitochondria and keeps the immune system younger. Iron keeps more than muscles strongit sustains longevity itself" [X Link](https://x.com/DrAGreenland/status/1962133626411225579) 2025-08-31T12:41Z [---] followers, [---] engagements "I always hear this in clinic too. Its rarely a violation of physicsits biology compensating. Chronic deficits can lower resting metabolic rate disrupt thyroid signalling increase cortisol and drive water retention. Add in hidden calories poor sleep or low muscle mass and the maths no longer plays out as expected. Weight loss isnt just thermodynamicsits physiology adapting to survive. The real hack is protecting metabolism while creating the deficit" [X Link](https://x.com/DrAGreenland/status/1962134407591928202) 2025-08-31T12:44Z [---] followers, [----] engagements "Spot on. Protein and fibre are the unsung heroes of sustainable fat loss - not just for satiety but for metabolic signalling. Protein preserves lean mass which keeps resting metabolism higher while fibre feeds the gut microbiome producing short-chain fatty acids that improve insulin sensitivity and reduce inflammation. In other words they dont just help you lose weight - they help you lose the right weight while protecting long-term metabolic health" [X Link](https://x.com/DrAGreenland/status/1962594140203413944) 2025-09-01T19:11Z [---] followers, [---] engagements "The Okinawan practice of hara hachi bu isnt just willpower - its biology. Stopping at 80% full reduces post-meal glucose and insulin spikes lowers oxidative stress and activates cellular repair pathways like autophagy. Over decades that restraint accumulates as metabolic resilience and reduced chronic disease. Longevity here isnt about eating less but about eating just enough to signal survival without overload" [X Link](https://x.com/DrAGreenland/status/1962862370818060529) 2025-09-02T12:57Z [---] followers, [----] engagements "Exactly. Neuroendocrinology shows this vividly - thoughts arent abstract theyre biochemical instructions. A single worry can trigger cortisol and adrenaline cascades while gratitude or calm states boost oxytocin nitric oxide and parasympathetic tone. Over time that chemistry shapes inflammation immunity even gene expression. The mind isnt separate from the body - its the chief pharmacist issuing prescriptions all day long. The art is choosing which ones to fill" [X Link](https://x.com/DrAGreenland/status/1963486700102955336) 2025-09-04T06:18Z [---] followers, [---] engagements "Simple advice but profoundly biological. Even mild dehydration - just 12% loss of body water - reduces cognitive performance lowers energy and impairs strength. Water isnt just hydration its the medium for every metabolic reaction from ATP production to toxin clearance. Often fatigue cravings or brain fog arent signs of deficiency in willpower - theyre signs of deficiency in water" [X Link](https://x.com/DrAGreenland/status/1963496912755003782) 2025-09-04T06:58Z [---] followers, [--] engagements "Important reminder that symptom management and root-cause medicine are not the same. Using antidepressants in dementia may alleviate low mood symptoms in the short term but if they accelerate decline were trading temporary relief for faster progression. In my work with the Bredesen Protocol we see that depression in cognitive decline often reflects inflammation insulin resistance or hormonal imbalance. Addressing those drivers can improve mood and protect cognitionwithout adding pharmacological burden to an already vulnerable brain" [X Link](https://x.com/DrAGreenland/status/1963670744430195038) 2025-09-04T18:29Z [---] followers, [--] engagements "Remarkable evidence of how powerful the microbiome really is. Whats striking is that these transplants dont just alter gut flora temporarily - they reset metabolic signalling for years influencing weight inflammation and insulin sensitivity. It reinforces that obesity isnt just about willpower or calories but about the ecosystems inside us. In practice it raises a provocative question: could diet prebiotics and probiotics achieve a gentler version of this microbial reprogramming without the need for a transplant" [X Link](https://x.com/DrAGreenland/status/1963847835347988916) 2025-09-05T06:13Z [---] followers, [---] engagements "Headlines often focus on miracle weight-loss drugs. But metabolism isnt broken because of a missing injection. Its disrupted by stress poor sleep nutrient gaps toxins. Root cause solutions restore balance sustainably. #Metabolism #FunctionalMedicine" [X Link](https://x.com/DrAGreenland/status/1963866276385685621) 2025-09-05T07:26Z [---] followers, [---] engagements "Optimism isnt just a mindset - its a biological signal. Studies show it steadies cortisol rhythms reduces systemic inflammation and even supports cardiovascular resilience. Whats remarkable is that expectation itself shapes physiology: when people believe in a longer healthier future their daily behaviours and stress responses often align with it. In that sense optimism is both psychology and self-fulfilling biology - a lens that literally adds years to life" [X Link](https://x.com/DrAGreenland/status/1963993007746646211) 2025-09-05T15:49Z [---] followers, [---] engagements "Some patients come to me after years of being told your tests are normal. Yet they still feel exhausted foggy unwell. Thats where functional medicine shines asking why until the answers appear. #Medicine #RootCause" [X Link](https://x.com/DrAGreenland/status/1964243150588755980) 2025-09-06T08:23Z [---] followers, [---] engagements "Your hormones arent random. They respond to: 🥦 What you eat 😴 How you sleep 🏃 How you move 🧘 How you manage stress Lifestyle is the most powerful prescription we have. #Hormones #Longevity" [X Link](https://x.com/DrAGreenland/status/1964602526621454763) 2025-09-07T08:11Z [---] followers, [----] engagements "🧠 Cognitive decline rarely starts with memory loss. It begins silently with: Blood sugar swings Low-grade inflammation Nutrient deficiencies Poor sleep Environmental toxins By the time memory slips appear the process has been brewing for years. Root cause medicine means acting early. #BrainHealth #FunctionalMedicine" [X Link](https://x.com/DrAGreenland/status/1964970738844344348) 2025-09-08T08:35Z [---] followers, [---] engagements "These drugs have transformed heart failure care no doubt. But what strikes me in practice is how often patients respond profoundly to upstream non-pharmacological inputs too. Nutrition rich in potassium and magnesium regular strength and aerobic training sleep optimisation and stress reduction all improve vascular tone autonomic balance and metabolic health. Ive seen patients lower blood pressure improve ejection fraction and even reduce medication burden by combining conventional therapy with lifestyle interventions. The most powerful polypharmacy is often the synergy between modern drugs" [X Link](https://x.com/DrAGreenland/status/1965289731236712637) 2025-09-09T05:42Z [---] followers, [---] engagements "Your brain has a built-in cleaning system the glymphatic system. It clears out amyloid and metabolic waste during deep sleep. 👉 Eat your last meal [--] hours before bed. Late eating raises insulin + disrupts sleep your brain misses its nightly cleanse. #Sleep #Cognition" [X Link](https://x.com/DrAGreenland/status/1965309613508862036) 2025-09-09T07:01Z [---] followers, [---] engagements "So true. In clinic I often see patients who eat well exercise even take all the right supplements - yet remain unwell because of social isolation. Loneliness drives cortisol up suppresses immunity fuels inflammation and accelerates cognitive decline; its why its now recognised as a risk factor for dementia. What changes everything isnt another pill but meaningful connection. Joining a walking group volunteering or even a regular coffee with friends can be as therapeutic as any prescription. Community is biology" [X Link](https://x.com/DrAGreenland/status/1965432547166630328) 2025-09-09T15:10Z [---] followers, [----] engagements "Cognitive decline doesnt begin with memory loss. It begins silently years earlier with root causes we often ignore. Here are [--] overlooked drivers (and how to tackle them) 🧵" [X Link](https://x.com/DrAGreenland/status/1965702654056956021) 2025-09-10T09:03Z [---] followers, [---] engagements "Ashwagandha is one of those botanicals that shows how traditional medicine often intuited what science is only now validating. In practice Ive seen it help patients with stress-related insomnia adrenal dysregulation and anxiety by modulating cortisol rhythms and supporting the HPA axis. What makes it interesting from a geroprotective angle is the potential to reduce oxidative stress and improve mitochondrial resilience - two hallmarks of ageing. Like any adaptogen its not a silver bullet but for the right patient profile it can be a valuable adjunct to nutrition sleep hygiene and stress" [X Link](https://x.com/DrAGreenland/status/1965918514427912244) 2025-09-10T23:21Z [---] followers, [----] engagements "Exactly. What we call normal aging is often the accumulation of modifiable processes: insulin resistance chronic inflammation mitochondrial decline poor sleep toxin load. In functional medicine - and particularly through the Bredesen Protocol for brain health - Ive seen patients lower their biological age by addressing these drivers. Energy improves cognition sharpens resilience returns. Aging isnt a fate we surrender to; its a set of pathways we can influence with the right inputs" [X Link](https://x.com/DrAGreenland/status/1966538652290544021) 2025-09-12T16:25Z [---] followers, [----] engagements "Magnesium really is emerging as the quiet panacea and perhaps thats because deficiency is so widespread. Stress processed food poor soil quality and high caffeine intake all deplete it so by the time I check levels in clinic most patients are running low. Replenishing makes a visible difference: migraines ease sleep deepens anxiety softens even blood sugar stabilises. I often favour threonate for cognitive support and bisglycinate for sleep and relaxation. Its not magic - its correcting a deficit so fundamental that nearly every system in the body works better once its restored" [X Link](https://x.com/DrAGreenland/status/1966895700395884978) 2025-09-13T16:04Z [---] followers, [----] engagements "This is such an important nuance. In clinic I rarely see one-size-fits-all insulin resistance - some patients have hepatic IR driving fasting glucose up others show muscle IR with post-meal spikes and others still have adipose IR leading to high circulating free fatty acids. The interventions differ: strength training for muscle IR time-restricted eating or liver-targeted nutrients for hepatic IR weight loss and inflammation control for adipose IR. In functional medicine we map the subtype before prescribing the strategy - because treating insulin resistance as a single entity misses the" [X Link](https://x.com/DrAGreenland/status/1966989212940734544) 2025-09-13T22:15Z [---] followers, [---] engagements "So true. Genetics load the gun but lifestyle pulls the trigger. The [--] in [--] villages are usually places where daily movement whole foods strong social ties purpose and low chronic stress are built into the culture. In functional medicine I see the same principles extend healthspan in patients here in the UK: when inflammation insulin resistance toxins and isolation are addressed resilience improves dramatically. Longevity isnt an accident in those villages - its the natural byproduct of living in alignment with biology" [X Link](https://x.com/DrAGreenland/status/1967003509066465625) 2025-09-13T23:12Z [---] followers, [---] engagements "Yes - and whats powerful is that the benefits of IF go beyond weight. In clinic I see improvements in insulin sensitivity inflammation and even cognition when patients find a rhythm that suits their biology. But its not a magic bullet - context matters. Someone with adrenal fatigue thyroid dysfunction or poor sleep may worsen if fasting is pushed too hard. In functional medicine I often tailor IF: earlier eating windows for circadian alignment or gentle [----] hour fasts for those under stress. When personalised IF is one of the most effective levers for metabolic and brain health" [X Link](https://x.com/DrAGreenland/status/1968031286574059743) 2025-09-16T19:16Z [---] followers, [---] engagements "Fascinating work. What stands out from the SuperAging research is that slower brain atrophy isnt luck - its linked to protective factors we can influence: cardiovascular health anti-inflammatory diets strong social networks and purposeful living. SuperAgers even show structural differences like a thicker anterior cingulate cortex and larger memory neurons compared to peers decades younger. In my work with the Bredesen Protocol Ive seen patients maintain or even improve cognition when these drivers are addressed systematically. Brain shrinkage with age may be common but its not uniform - and" [X Link](https://x.com/DrAGreenland/status/1968033357658276302) 2025-09-16T19:24Z [---] followers, [--] engagements "Solutions summary 🧰 Calming inflammation isnt about one magic pill. Its about: Prioritising sleep Oral health Detox support Stable glucose Stress resets Gut repair Whole-system thinking = whole-body healing" [X Link](https://x.com/DrAGreenland/status/1968221065722859715) 2025-09-17T07:50Z [---] followers, [--] engagements "Inflammation is multi-factorial. Treating it means looking at the whole person not just masking symptoms. 👉 Which of these [--] do you think most people underestimate #FunctionalMedicine #Inflammation" [X Link](https://x.com/DrAGreenland/status/1968221069791334477) 2025-09-17T07:50Z [---] followers, [--] engagements "Completely agree. I often frame health as the compound interest of daily choices - nutrition movement sleep stress connection. In functional medicine I see how those who invest steadily in these basics reap dividends in energy cognition and resilience decades later. By contrast neglecting health is like spending capital without replenishing it - you only realise the bankruptcy when symptoms appear. The most valuable portfolio youll ever manage is your biology" [X Link](https://x.com/DrAGreenland/status/1969078862576234974) 2025-09-19T16:39Z [---] followers, [---] engagements "Try this tonight: finish your last meal at least [--] hours before bed. Why It gives your gut time to rest & repair deeper sleep less reflux steadier blood sugar. Small change big brain benefits. #GutHealth #Longevity 👉 Who else eats on a gut-friendly clock" [X Link](https://x.com/DrAGreenland/status/1970391477051081049) 2025-09-23T07:35Z [---] followers, [--] engagements "Why gut health matters in reversing cognitive decline 1/ Gut & brain share the vagus nerve highway. Trouble in one symptoms in the other" [X Link](https://x.com/DrAGreenland/status/1970746315551187203) 2025-09-24T07:05Z [---] followers, [--] engagements "This week a patient with brain fog wasnt improving on memory supplements. But she had bloating & reflux daily. We treated her gut first. Within weeks clearer focus better sleep. The gut was the missing link. #GutBrainAxis #FunctionalMedicine 👉 Ever had brain symptoms improve after fixing digestion" [X Link](https://x.com/DrAGreenland/status/1971128792027369665) 2025-09-25T08:25Z [---] followers, [--] engagements "New study headlines often scream: Alzheimers caused by amyloid Yet hidden in the data: gut bacteria diversity predicted outcomes too. Dont ignore the gut it shapes inflammation immunity and brain aging. #BrainHealth #Longevity 👉 Should research shift more funding toward the microbiome" [X Link](https://x.com/DrAGreenland/status/1971475840274735538) 2025-09-26T07:24Z [---] followers, [---] engagements "Fascinating study - and it mirrors what I see clinically. Coffees benefits come not just from caffeine but also from its polyphenols and impact on metabolism. But once caffeine interferes with circadian rhythm and deep sleep the gains are wiped out. I often find that patients who tolerate late coffee still show reduced HRV poor glymphatic clearance and more next-day fatigue. The longevity benefit seems to come from front-loading: morning coffee amplifies fasting autophagy and vascular function while leaving sleep intact. Timing turns coffee from a health tool into a liability" [X Link](https://x.com/DrAGreenland/status/1971641945840885774) 2025-09-26T18:24Z [---] followers, [----] engagements "Not surprising at all. Sleep loss doesnt just reduce focus - it impairs the prefrontal cortex the very part of the brain that governs judgement impulse control and ethical decision-making. In clinic Ive seen how even modest sleep restriction raises cortisol worsens insulin resistance and makes people more reactive in relationships and at work. Organisations often invest in productivity tools but overlook the simplest one: ensuring staff have the conditions to sleep well. Rested brains make fewer mistakes and better choices" [X Link](https://x.com/DrAGreenland/status/1971716876284596559) 2025-09-26T23:21Z [---] followers, [--] engagements "Spot on. Resistance training is still underrated as medicine for the brain. In clinic Ive seen patients stabilise or even improve cognition once strength work is part of their routine. Its not just about muscle - its about the biology muscle drives: more BDNF to grow new neural connections better glucose control to fuel the brain steadily reduced inflammation and enhanced vascular health. The takeaway is clear: building strength isnt vanity its neuroprotection" [X Link](https://x.com/DrAGreenland/status/1971718470095032382) 2025-09-26T23:28Z [---] followers, [----] engagements "True - and its rarely just aging. After [--] metabolic flexibility hormone balance and muscle mass all become more fragile. In clinic I often see that those who neglect sleep nutrition and movement hit an inflection point: weight creeps up energy crashes and inflammation accelerates visible aging. But the flip side is just as powerful - those who train eat whole foods and manage stress often look and feel a decade younger. The 40s arent the beginning of decline; theyre the decade where your habits either compound resilience or accelerate wear and tear" [X Link](https://x.com/DrAGreenland/status/1971907440695181492) 2025-09-27T11:59Z [---] followers, [----] engagements "Exactly. Even a modest jump in altitude can create measurable physiological stress - lower oxygen saturation pushes the body into sympathetic overdrive raising heart rate and fragmenting sleep. In practice Ive seen patients experience brain fog mood changes and higher glucose readings at altitude. Simple strategies like gradual ascent good hydration magnesium and avoiding alcohol can help and some benefit from short bouts of breathwork to improve oxygen efficiency. The key is to view altitude not just as thinner air but as a whole-body stressor the brain and heart both have to adapt to" [X Link](https://x.com/DrAGreenland/status/1972027169116201431) 2025-09-27T19:54Z [---] followers, [--] engagements "Your gut isnt just digesting food its making neurotransmitters training immunity and shaping your future brain. Every bite is a signal. Feed your gut feed your mind. #GutHealth #Neuroplasticity 👉 Whats one change youve made for a healthier gut" [X Link](https://x.com/DrAGreenland/status/1972194432452907315) 2025-09-28T06:59Z [---] followers, [---] engagements "Want a happy gut 🌱 The secret = variety. The more different plant foods you eat the more resilient your microbiome becomes. 🥦🥕🥬🍓🥒 How many can you fit in today #GutHealth #Microbiome" [X Link](https://x.com/DrAGreenland/status/1972557831607111761) 2025-09-29T07:03Z [---] followers, [---] engagements "This study confirms what I see clinically: theres no safe threshold when it comes to alcohol and brain health. Even moderate intake raises oxidative stress shrinks memory-critical regions like the hippocampus and disrupts sleep - compounding dementia risk over time. In Bredesen Protocol work removing alcohol is often one of the fastest ways patients notice clearer thinking and better sleep. The old idea of wine being protective doesnt hold up; the true protection is minimising exposure altogether" [X Link](https://x.com/DrAGreenland/status/1972943413856133572) 2025-09-30T08:35Z [---] followers, [---] engagements "Ever feel butterflies before a big event 🦋 Thats your gut-brain axis talking. Your gut can influence mood memory & focus. Feed your gut fuel your mind. #GutBrain #Wellness" [X Link](https://x.com/DrAGreenland/status/1973689252954415112) 2025-10-02T09:59Z [---] followers, [--] engagements "Its a perfect example of how the food industry monetises biology. A Pumpkin Spice Latte isnt just coffee its 50+ grams of sugar plus emulsifiers flavourings and seed oils that spike dopamine destabilise blood sugar and inflame the gutbrain axis. Ive seen people cut out daily treat drinks like this and notice better energy focus and sleep within weeks. The problem isnt the spice - its the formula engineered to keep you coming back. Reading the label is the first act of reclaiming choice" [X Link](https://x.com/DrAGreenland/status/1973999979766141185) 2025-10-03T06:34Z [---] followers, [--] engagements "Trending: Diversity Jars 🫙🌈 ✅ Great if they help you eat more plants. ❌ Not a magic bullet. Your gut thrives on consistent variety not just Insta-aesthetics. #HealthTrends #GutHealth" [X Link](https://x.com/DrAGreenland/status/1974064433531138411) 2025-10-03T10:50Z [---] followers, [---] engagements "Interesting take - but for most people black coffee may still be the smarter upgrade. Raw milk and honey each have benefits but theyre still adding sugars and calories to something thats otherwise metabolically clean. Raw honey may have trace phytonutrients yet its still primarily fructose and glucose and for anyone with insulin resistance it will spike blood sugar all the same. Cinnamon on the other hand is a great addition. Coffees health benefits - improved insulin sensitivity polyphenols antioxidant effects - are strongest when its left simple and unprocessed. Sometimes the real upgrade" [X Link](https://x.com/DrAGreenland/status/1974522819443630261) 2025-10-04T17:11Z [---] followers, [--] engagements "Really useful observation. GLP-1 agonists are powerful metabolic tools but theyre not metabolically neutral - raising resting heart rate and lowering HRV suggests increased sympathetic tone and reduced recovery capacity. In functional medicine Id see this as a reminder that improving insulin sensitivity through lifestyle - strength training circadian rhythm alignment high-protein meals and stress reduction - can achieve similar benefits without the trade-off in autonomic balance. These drugs can help some patients break metabolic inertia but long-term success still depends on restoring" [X Link](https://x.com/DrAGreenland/status/1975345521612018086) 2025-10-06T23:40Z [---] followers, [----] engagements "Couldnt agree more. Coffee is powerful when timed right - but abused when used as a substitute for light hydration or sleep. Morning sunlight and minerals first support the adrenalcortisol rhythm naturally while coffee enhances it once your system is already balanced. Ive found that when people hydrate get daylight and move before their first cup they need less caffeine and feel steadier energy all day. Coffee should amplify good physiology not replace it" [X Link](https://x.com/DrAGreenland/status/1975347384973500636) 2025-10-06T23:48Z [---] followers, [--] engagements "Your circadian rhythm is your hormone rhythm. Try this: get [--] minutes of morning sunlight before screens. It sets cortisol & melatonin timing better energy sleep and focus. #MetabolicHealth #Longevity 👉 Who else feels the difference with morning light" [X Link](https://x.com/DrAGreenland/status/1975556156971229328) 2025-10-07T13:37Z [---] followers, [--] engagements "Spot on. Hydration is one of the fastest ways to change how you feel - yet its often overlooked because people confuse fluid intake with cellular hydration. Without electrolytes like sodium potassium and magnesium water simply passes through without restoring balance. Ive seen people reverse mystery fatigue headaches and poor focus just by improving mineral intake. Morning hydration with a pinch of quality salt and minerals helps regulate cortisol stabilise energy and even improve cognitive clarity. Its a simple but powerful metabolic reset to start the day" [X Link](https://x.com/DrAGreenland/status/1975613361082536132) 2025-10-07T17:25Z [---] followers, [----] engagements "Exactly. The low-fat experiment of the last few decades did more to fuel obesity and metabolic disease than fat itself ever did. Healthy fats - like omega-3s olive oil avocados nuts and pastured animal fats - support mitochondrial energy hormone balance and cognitive function. Meanwhile refined carbs and sugar drive insulin resistance which is what truly locks fat in storage. In functional medicine we see patients thrive when they replace ultra-processed carbs with real whole-food fats. Fat isnt the enemy - its essential fuel when metabolism is working as designed" [X Link](https://x.com/DrAGreenland/status/1976395467144523878) 2025-10-09T21:12Z [---] followers, [---] engagements "Really interesting study from Kings College London and the University of Catania. Participants who followed a Mediterranean-style dietrich in plants fish and healthy fats and low in red meat - had significantly less gum disease and lower inflammatory markers. It reinforces how systemic inflammation links oral metabolic and brain health. Whats good for the heart and brain is often just as good for the gums" [X Link](https://x.com/DrAGreenland/status/1977470564777549845) 2025-10-12T20:24Z [---] followers, [--] engagements "So true. Weve overcorrected from fearing skin cancer to creating a widespread epidemic of vitamin D deficiency circadian disruption and mitochondrial dysfunction. Sunlight is not just UV exposure - its a hormonal signal that regulates immune function neurotransmitters and clock genes. In functional medicine we see patients mood immunity and even metabolic health improve when they safely reintroduce natural light exposure - especially morning sunlight. The key isnt avoidance; its balance - respecting the dose timing and skin adaptation that nature designed" [X Link](https://x.com/DrAGreenland/status/1978485611964039500) 2025-10-15T15:38Z [---] followers, [---] engagements "Absolutely. Sugar-free has become one of the most misleading food labels in the modern diet. Ingredients like maltodextrin dextrose or modified starch can spike glucose and insulin just as dramatically as table sugar - yet they legally avoid the sugar label. In functional medicine we also see that these hidden carbs feed gut dysbiosis and drive inflammation compounding metabolic dysfunction. The best defense is label literacy: if the ingredient list is long or unrecognisable your body will likely recognise it as stress. Real food doesnt need marketing loopholes" [X Link](https://x.com/DrAGreenland/status/1978541959104155912) 2025-10-15T19:22Z [---] followers, [---] engagements "Thats a striking association. Higher riboflavin (B2) intake - along with folate and B6 - correlated with a 50% lower dementia risk in longitudinal data. Of course B-vitamins are supportive not magic bullets. Their value is greatest when combined with vascular health metabolic control sleep and anti-inflammatory measures" [X Link](https://x.com/DrAGreenland/status/1978606020785000815) 2025-10-15T23:36Z [---] followers, [--] engagements "Great experiment. I often see patients who love coffee but struggle with the jitteriness cortisol spike or post-caffeine crash. L-theanine smooths that curve by increasing alpha brain waves and balancing excitatory neurotransmission - calm alertness instead of wired anxiety. In practice its a useful tool for focus and productivity especially in those with high stress loads. Personally I prefer to swallow L-theanine capsules rather than add the powder - I like to keep my coffee unadulterated. Either way when paired with good sleep and stable blood sugar the caffeinetheanine combo can be a real" [X Link](https://x.com/DrAGreenland/status/1965454170636353623) 2025-09-09T16:36Z [---] followers, [----] engagements "Such an important finding. The first [----] days - from conception to a childs second birthday - are when metabolism the microbiome and even gene expression are being programmed. Excess sugar during this window can set up insulin resistance inflammation and taste preference patterns that persist for decades. In functional medicine we see this as metabolic imprinting - what a childs body learns early becomes their default setting for life. Prioritising whole nutrient-dense foods and minimising sugar in those first few years isnt restrictive - its one of the most powerful forms of prevention" [X Link](https://x.com/DrAGreenland/status/1976886956010205603) 2025-10-11T05:45Z [---] followers, [----] engagements "When I see mystery fatigue I dont start with supplements. I look at timing: meals sleep stress light hormones. Medicine isnt about adding more its about restoring rhythm. #FunctionalMedicine #HolisticHealth 👉 What daily rhythm helps your energy most" [X Link](https://x.com/DrAGreenland/status/1976938144781287775) 2025-10-11T09:09Z [---] followers, [---] engagements "Exactly. Eggs are one of natures most complete foods - rich in choline lutein and omega-3s all critical for brain structure and neurotransmitter function. Choline supports acetylcholine production essential for memory and learning while lutein protects against oxidative stress in neural tissue. The study reinforces what we already know from nutritional biochemistry: whole foods in their natural matrix often deliver neuroprotective compounds far more effectively than isolated supplements. Sometimes the simplest foods truly are the most sophisticated forms of prevention" [X Link](https://x.com/DrAGreenland/status/1977132898311409727) 2025-10-11T22:03Z [---] followers, [---] engagements "Your hormones arent betraying you theyre responding to your environment. Feed them rhythm nourishment rest and purpose. Theyll recalibrate in return. Balance is biologys natural state. #HormoneHealth #MindBody 👉 Whats one daily ritual that restores your balance" [X Link](https://x.com/DrAGreenland/status/1977280879086256202) 2025-10-12T07:51Z [---] followers, [---] engagements "Exactly. We often think of muscle as purely mechanical but its metabolically and hormonally active. When you move your muscles release myokines like BDNF irisin and IL-6 (in its anti-inflammatory role) which improve insulin sensitivity modulate immunity and promote neurogenesis. In functional medicine this is why movement is considered medicine - it literally changes your biochemical signalling network. Every workout isnt just building strength; its sending anti-inflammatory brain-protective messages throughout the body" [X Link](https://x.com/DrAGreenland/status/1977472248253735316) 2025-10-12T20:31Z [---] followers, [----] engagements "Memory loss isnt a disease its a signal. The brain falters when energy inflammation and detox pathways do. Alzheimers isnt bad luck. Its biology under stress reversible when the right switches are flipped. #BrainHealth #FunctionalMedicine 👉 What early brain signals do you notice most" [X Link](https://x.com/DrAGreenland/status/1977711399121129816) 2025-10-13T12:21Z [---] followers, [---] engagements "Exactly. The incentives built into our food system reward volume and shelf life not nutrient density. Decades of subsidising corn wheat and soy have created an economy of abundance but a physiology of deficiency - refined carbs seed oils and additives that drive inflammation and insulin resistance. In functional medicine we see this cascade daily: micronutrient depletion leads to metabolic dysfunction then to chronic disease. Real reform means shifting policy from caloric output to metabolic impact - supporting foods that heal rather than those that harm" [X Link](https://x.com/DrAGreenland/status/1977747759932293130) 2025-10-13T14:46Z [---] followers, [---] engagements "Exactly. The glymphatic system is one of the most elegant examples of how sleep is active repair not passive rest. During deep slow-wave sleep cerebrospinal fluid flushes through the brain clearing out metabolic waste like amyloid and tau - proteins central to Alzheimers pathology. In functional medicine I often describe sleep as the bodys overnight detox system: when we shortchange it those proteins accumulate and cognitive resilience erodes. Prioritising sleep hygiene - cool dark rooms consistent timing no late mealsisnt just about energy; its long-term neuroprotection" [X Link](https://x.com/DrAGreenland/status/1977806213799874572) 2025-10-13T18:38Z [---] followers, [----] engagements "Excellent breakdown. Its often overlooked that magnesium isnt just one nutrient - its a family of compounds with distinct biological effects. The form really determines its function: glycinate for calming the nervous system citrate for digestion threonate for cognitive support. From a functional medicine perspective magnesium is foundational - supporting over [---] enzymatic reactions involved in energy production muscle relaxation and neurotransmitter balance. Starting with food sources like greens seeds and dark chocolate is key but targeted supplementation can make a profound difference when" [X Link](https://x.com/DrAGreenland/status/1978239748461187395) 2025-10-14T23:21Z [---] followers, [----] engagements "Exactly. Junk food is engineered not cooked. When protein and fibre are stripped away and excitotoxins like MSG or artificial flavour enhancers are added the brains satiety signalling is hijacked. These foods trigger dopamine release without providing real nutrition - creating a reward loop that mimics addiction. In functional medicine we often see cravings disappear once people restore nutrient density - adequate protein omega-3s and minerals like magnesium. True satisfaction doesnt come from stimulation; it comes from nourishment" [X Link](https://x.com/DrAGreenland/status/1978542794114261053) 2025-10-15T19:25Z [---] followers, [--] engagements "Exactly. Its counterintuitive but many cases of reflux stem from too little stomach acid not too much. Low acid slows digestion allowing food to ferment and push upward creating the same burning sensation people mistake for excess acid. Chronic acid suppression with PPIs then makes matters worse - impairing protein digestion B12 absorption and the guts natural microbial balance. In functional medicine we often restore acid balance with dietary timing mindful eating and sometimes betaine HCl - treating the root cause rather than suppressing the symptom. Proper digestion starts with adequate" [X Link](https://x.com/DrAGreenland/status/1978840537177157929) 2025-10-16T15:08Z [---] followers, [---] engagements "One of the most overlooked early signs of insulin resistance is post-meal fatigue - that subtle energy crash or brain fog after eating. It often appears years before glucose or A1C rise. Other subtle red flags include skin tags midsection weight gain or increased carb cravings despite eating recently. In functional medicine we see insulin resistance as a systemic signal not just a metabolic one - it affects hormone balance inflammation and even cognition. The earlier we recognise these patterns the easier it is to reverse them with nutrition movement and circadian alignment" [X Link](https://x.com/DrAGreenland/status/1979314127420936668) 2025-10-17T22:30Z [---] followers, [----] engagements "Thats a powerful reminder of how interconnected our systems are. Medications like antibiotics PPIs SSRIs and beta-blockers dont just act on their target tissues - they ripple through the gut ecosystem altering microbial diversity and metabolic pathways that affect immunity mood and even cognition. In functional medicine we view the microbiome as a central regulatory organ not a passive passenger. The key isnt to avoid necessary medication but to rebuild the terrain afterward - through prebiotic fibre fermented foods polyphenols and mindful nutrient support. Healing the gut is often the hidden" [X Link](https://x.com/DrAGreenland/status/1979316767320158667) 2025-10-17T22:41Z [---] followers, [---] engagements "Absolutely. Morning cardio does more than burn calories - it primes the brain. Aerobic movement increases BDNF boosts dopamine and norepinephrine and improves mitochondrial efficiency all of which enhance focus mood and resilience. In functional medicine I often encourage patients to earn their cortisol early in the day - using natural movement to align the circadian rhythm and stabilise energy for hours. Its not just fitness; its neurochemical optimisation before the day even begins" [X Link](https://x.com/DrAGreenland/status/1979964349377839506) 2025-10-19T17:34Z [---] followers, [---] engagements "Completely agree. The data are clear - strong social connection is as predictive of longevity as quitting smoking or maintaining a healthy weight. Chronic loneliness elevates cortisol increases inflammation and disrupts sleep and immune function. In functional medicine we view connection as a core pillar of health alongside nutrition movement and restoration. Supplements can fine-tune biochemistry but relationships regulate our biology at a deeper level - oxytocin vagal tone and emotional safety literally shape physiology. Health is relational before its chemical" [X Link](https://x.com/DrAGreenland/status/1979965951199137794) 2025-10-19T17:40Z [---] followers, [----] engagements "Chronic inflammation isnt just swelling. Its a slow silent burn that ages every system brain gut hormones mitochondria. Root causes Processed food poor sleep chronic stress toxins. Cool the fire extend your healthspan. #FunctionalMedicine #Longevity 👉 Whats your go-to inflammation-tamer" [X Link](https://x.com/DrAGreenland/status/1980245458174795985) 2025-10-20T12:11Z [---] followers, [---] engagements "Such an important message. The link between hearing loss and dementia is one of the most underappreciated in preventive neurology. When auditory input declines the brain reallocates cognitive resources just to interpret sound leaving fewer reserves for memory and executive function - a phenomenon known as cognitive load. Over time this accelerates cortical atrophy and social withdrawal both major dementia risk factors. In functional medicine I think of hearing aids as neuroprotective devices not merely auditory ones. Early intervention helps preserve neural pathways social connection and" [X Link](https://x.com/DrAGreenland/status/1980422203653947620) 2025-10-20T23:53Z [---] followers, [----] engagements "Completely agree. A high-sugar breakfast spikes glucose and insulin early setting off a rollercoaster of energy crashes cravings and poor focus for the rest of the day. In functional medicine we call breakfast the metabolic tone setter - it determines how your body handles fuel for the next [--] hours. I usually recommend starting with protein healthy fats and fibre: something like eggs with avocado and spinach or Greek yoghurt with chia and nuts. It stabilises blood sugar supports neurotransmitter production and keeps energy even. The best hack for productivity isnt caffeine - its a balanced" [X Link](https://x.com/DrAGreenland/status/1980427075501576587) 2025-10-21T00:13Z [---] followers, [---] engagements "Try this 1-2 punch for lowering inflammation: 🌞 Morning light + 🏃♀ [--] min of movement. Both regulate cortisol and boost nitric oxide better blood flow less oxidative stress. Its free medicine. #Inflammation #LifestyleMedicine 👉 Who else feels sharper after morning light + motion" [X Link](https://x.com/DrAGreenland/status/1980548091506745660) 2025-10-21T08:13Z [---] followers, [---] engagements "Interesting observation. The Japanese example shows that quality and rhythm of sleep may matter as much as total hours. Their culture supports consistency - early rising structured meals physical activity and short restorative naps that align with circadian rhythms. In functional medicine we see that these micro-rest periods lower cortisol improve insulin sensitivity and counter the effects of shorter nightly sleep. Combined with nutrient-dense diets and strong social cohesion its a model of balance - less about duration more about recovery embedded into daily life" [X Link](https://x.com/DrAGreenland/status/1980775684889833858) 2025-10-21T23:18Z [---] followers, [---] engagements "Why inflammation accelerates brain aging and how to stop it 🧵" [X Link](https://x.com/DrAGreenland/status/1980955852304683193) 2025-10-22T11:14Z [---] followers, [--] engagements "5/ The Bredesen Protocol cools this: identify sources detoxify rebuild resilience" [X Link](https://x.com/DrAGreenland/status/1980955864577040733) 2025-10-22T11:14Z [---] followers, [--] engagements "6/ Nutrients like omega-3s curcumin and polyphenols act as neuro-coolants" [X Link](https://x.com/DrAGreenland/status/1980955866686788089) 2025-10-22T11:14Z [---] followers, [--] engagements "Exactly. Sleep is the foundation of emotional and physiological resilience - it recalibrates every system that governs behaviour focus and decision-making. In functional medicine we see that even modest sleep deprivation elevates cortisol reduces prefrontal cortex control and amplifies the amygdalas reactivity - literally making you more impulsive and less motivated. When sleep is prioritised everything else - nutrition exercise stress tolerance - becomes easier to sustain. Its not just rest; its nightly neurochemical therapy for willpower and emotional balance" [X Link](https://x.com/DrAGreenland/status/1981076395536142535) 2025-10-22T19:13Z [---] followers, [--] engagements "Excellent summary - and such an empowering message. Whats often labeled age-related muscle loss is really inactivity-related muscle loss. In functional medicine we see anabolic resistance as a reversible phenomenon rooted in declining movement inflammation and mitochondrial efficiency - not simply chronological age. Resistance training acts as a metabolic amplifier restoring sensitivity to amino acids and enhancing nutrient utilization. Pairing movement with adequate high-quality protein - ideally 3040g per meal - helps maintain lean mass insulin sensitivity and cognitive resilience. Muscle" [X Link](https://x.com/DrAGreenland/status/1981079873805316500) 2025-10-22T19:27Z [---] followers, [---] engagements "I just published the 50th episode of Voices in Health and Wellness on @buzzsprout https://www.buzzsprout.com/2489689/achievements/1524184milestone=50 https://www.buzzsprout.com/2489689/achievements/1524184milestone=50" [X Link](https://x.com/DrAGreenland/status/1981093576093151512) 2025-10-22T20:21Z [---] followers, [---] engagements "Perfect analogy. That trash collector is the brains glymphatic system which clears out metabolic waste - including amyloid and tau proteins linked to Alzheimers - during deep slow-wave sleep. It functions most efficiently when circadian rhythms are consistent which is why a regular bedtime matters as much as sleep duration. In functional medicine we view this nightly detox as one of the bodys most elegant repair systems - disrupted by late nights alcohol and blue light. Consistency in sleep timing isnt just habit; its neuroprotective hygiene for long-term brain health" [X Link](https://x.com/DrAGreenland/status/1981389319777534407) 2025-10-23T15:56Z [---] followers, 10K engagements "Beautifully put - and its backed by science. Loving connection and physical touch increase oxytocin which not only lowers cortisol and blood pressure but also modulates gene expression through anti-inflammatory and repair pathways. Studies in epigenetics show that positive relationships enhance telomere maintenance and reduce NF-B activity a key driver of chronic inflammation. In functional medicine we often say connection is a nutrient - as vital to health as food or movement. Love literally recalibrates the body toward healing" [X Link](https://x.com/DrAGreenland/status/1981392539014819918) 2025-10-23T16:09Z [---] followers, [---] engagements "Headline: New anti-inflammatory drug promises longer life. But inflammation isnt a drug deficiency. Its a lifestyle imbalance. Food sleep movement mindset thats the upstream medicine. #HolisticHealth #Longevity 👉 Should research focus more on prevention than prescriptions" [X Link](https://x.com/DrAGreenland/status/1981644199700160584) 2025-10-24T08:49Z [---] followers, [--] engagements "This debate highlights how misunderstood protein needs still are. The RDA (0.8 g/kg) was designed to prevent deficiency not optimise health muscle mass or longevity. In functional medicine we see that adequate protein intake - often 1.21.6 g/kg for most adults - is crucial for preserving lean mass supporting mitochondrial function balancing blood sugar and maintaining cognitive performance. Under-eating protein accelerates sarcopenia and metabolic decline with age while excess is rarely harmful in healthy individuals with good kidney function. In short: for most men (and women) 100g/day isnt" [X Link](https://x.com/DrAGreenland/status/1981692526382698726) 2025-10-24T12:01Z [---] followers, [--] engagements "This perfectly captures how a single disrupted night can ripple through every hormonal system. In functional medicine I see this pattern all the time - metabolic jet lag. Even one late night can shift circadian rhythm suppress melatonin alter leptin and ghrelin balance and spike cortisol the next morning. The result is biological confusion: hunger when you dont need calories cravings for quick energy and impaired willpower due to poor glucose control and reduced prefrontal activation. Sleep isnt just rest - its the nightly recalibration of your metabolic and emotional circuitry. Protecting" [X Link](https://x.com/DrAGreenland/status/1981779092849471615) 2025-10-24T17:45Z [---] followers, [----] engagements "Absolutely. Walking may be the most underrated prescription in modern medicine. Beyond improving cardiovascular fitness it optimises insulin sensitivity lowers cortisol enhances lymphatic flow and even boosts BDNF - supporting brain health and mood. In functional medicine we often call walking a metabolic bridge - it integrates movement sunlight stress reduction and circadian rhythm alignment in one simple practice. You dont need a gym or fancy tech - just consistency. The simplest medicine remains the most profound" [X Link](https://x.com/DrAGreenland/status/1981971767854838039) 2025-10-25T06:31Z [---] followers, [---] engagements "I measure inflammation in nearly every patient not to find disease but to track healing. Watching CRP drop is like seeing the body exhale. When inflammation cools clarity returns in mood energy focus. #FunctionalMedicine #LifestyleMedicine 👉 Whats your inflammation indicator Sleep skin or stress" [X Link](https://x.com/DrAGreenland/status/1982056584596332623) 2025-10-25T12:08Z [---] followers, [--] engagements "Love this - humour aside broccoli really does take the edge off at a cellular level. Sulforaphane its key compound activates the Nrf2 pathway - boosting antioxidant enzymes detoxification and mitochondrial resilience. Its one of the most powerful natural compounds we have for reducing inflammation and protecting brain health. In functional medicine we often call cruciferous vegetables natures epigenetic therapy. So yes - light up the Nrf2 pathway not the matchstick. 🔥🥦" [X Link](https://x.com/DrAGreenland/status/1982098015994183978) 2025-10-25T14:52Z [---] followers, [---] engagements "Inflammation is the bodys call for balance. Listen early and you can turn breakdown into breakthrough. The lifestyle that heals is the same one that protects: rest real food rhythm relationships. #MindBody #Longevity 👉 What small rhythm keeps you grounded" [X Link](https://x.com/DrAGreenland/status/1982397340335112704) 2025-10-26T10:42Z [---] followers, [--] engagements "The fastest way to boost your mitochondria 🌞 Morning sunlight + movement + protein breakfast. Light resets circadian rhythm movement activates biogenesis protein provides raw fuel. Three simple levers for lasting energy. #MetabolicHealth #Longevity 👉 Which of these do you already practice" [X Link](https://x.com/DrAGreenland/status/1983095285053079658) 2025-10-28T08:55Z [---] followers, [--] engagements "Toxins and the Brain: The Overlooked Factor in Cognitive Decline 🧵" [X Link](https://x.com/DrAGreenland/status/1983483378088497216) 2025-10-29T10:37Z [---] followers, [--] engagements "Completely agree - circadian alignment is one of the most under-recognised determinants of health. In functional medicine I see the downstream effects of clock disruption everywhere: impaired glucose tolerance higher blood pressure mood disorders and poor sleep quality. Standard Time better aligns waking hours with natural light exposure supporting melatonin rhythm cortisol balance and serotonin production - the hormonal triad that governs mood metabolism and focus. Locking the clock isnt just a logistical issue; its a public health intervention for metabolic and mental resilience" [X Link](https://x.com/DrAGreenland/status/1983828437618802707) 2025-10-30T09:28Z [---] followers, [----] engagements "Such an important reminder. Chronic noise exposure is a modern toxin we rarely talk about - it activates the stress response elevates cortisol and over time accelerates both auditory and cognitive decline. In functional medicine I view hearing protection as brain protection: hearing loss isnt just a sensory issue its neurodegeneration in slow motion. Studies show that reduced auditory input leads to cortical reorganisation and faster hippocampal shrinkage compounding dementia risk. Custom hearing protection is a simple but powerful investment in longevity - protecting neural integrity" [X Link](https://x.com/DrAGreenland/status/1984037492316623249) 2025-10-30T23:19Z [---] followers, [---] engagements "Well said. Fear-based nutrition messaging often misses the forest for the trees. Context matters - yes contaminants and sourcing can influence food quality but that doesnt make inherently nutrient-dense foods like wild salmon unhealthy. Omega-3-rich fish remain one of the most evidence-backed interventions for reducing inflammation supporting cognition and improving cardiovascular health. In functional medicine we focus on improving quality and balance not promoting avoidance. Educating people to choose responsibly sourced foods empowers them - scaring them away from whole foods only deepens" [X Link](https://x.com/DrAGreenland/status/1984560714934100073) 2025-11-01T09:58Z [---] followers, [--] engagements "Fascinating and so true. Sleep deprivation doesnt just affect mood - it changes social neurobiology. Studies show that even one night of poor sleep dampens activity in the brains social cognition networks (like the anterior cingulate and insula) increasing feelings of loneliness and reducing the desire to connect. In functional medicine we see this play out clinically: poor sleep raises cortisol disrupts oxytocin signalling and blunts empathy - literally isolating people at both a hormonal and neurological level. Restorative sleep is one of the most profound ways to rebuild connection - with" [X Link](https://x.com/DrAGreenland/status/1984647866879537423) 2025-11-01T15:44Z [---] followers, [---] engagements "Health isnt built by adding more its restored by removing what blocks the bodys wisdom. Less toxicity. More light. Less noise. More rhythm. Simplicity heals at the deepest level. #MindBody #FunctionalMedicine 👉 Whats one thing youve simplified lately that boosted your well-being" [X Link](https://x.com/DrAGreenland/status/1984912529420669102) 2025-11-02T09:16Z [---] followers, [--] engagements "Absolutely. Morning exercise aligns perfectly with our biological design - it boosts cortisol at the right time of day enhances dopamine and BDNF for focus and sets metabolic tone for better glucose control throughout the day. In functional medicine I often recommend early movement as both a circadian and neurochemical reset - it anchors energy rhythms stabilises mood and primes the body for resilience. The longer you wait the more decision fatigue and stress hormones interfere. Move first think later - your biology will thank you" [X Link](https://x.com/DrAGreenland/status/1984922082254242077) 2025-11-02T09:54Z [---] followers, [---] engagements "Exactly. The exposome - everything were exposed to from food air water stress light and even social connection - is the true determinant of how genes express over time. In functional medicine we see that genes load the gun but the exposome pulls the trigger. Environmental toxins nutrient deficiencies sleep disruption and chronic stress all shape epigenetic signaling mitochondrial efficiency and inflammation - pathways that determine whether disease manifests or health is maintained. The empowering message is that while we cant change our genome we can profoundly influence its expression" [X Link](https://x.com/DrAGreenland/status/1985821798479392972) 2025-11-04T21:29Z [---] followers, [---] engagements "Fascinating data - and it aligns with what we observe in functional medicine. The advantage of plant-based proteins isnt just macronutrient math its biological context. They come packaged with fibre antioxidants and polyphenols that improve insulin sensitivity lower inflammation and support vascular health. This doesnt mean animal protein is inherently harmful - quality and balance matter - but tilting the ratio toward plant sources provides a longevity edge through better metabolic signalling and reduced oxidative stress" [X Link](https://x.com/DrAGreenland/status/1986092523660460451) 2025-11-05T15:25Z [---] followers, [----] engagements "Completely agree. Behaviour change thrives when health becomes rewarding in real time. Singapores step incentive program is a great example of using behavioural economics to align personal motivation with public health goals. In functional medicine we see that consistent movement - even light daily walking - improves insulin sensitivity lowers inflammation and boosts mood via myokines and endorphins. Incentivising activity isnt just about weight loss; its about creating a feedback loop where physical vitality becomes its own currency. When society rewards healthy habits the entire metabolic" [X Link](https://x.com/DrAGreenland/status/1986587033058324776) 2025-11-07T00:10Z [---] followers, [--] engagements "Headlines: New pill to reduce stress hormones. But stress resilience isnt about blocking cortisol its about training it. Breath connection sleep sunlight: the original adaptogens. Your nervous system isnt broken its adaptive. #StressResilience #MindBodyMedicine 👉 What daily ritual helps calm your system" [X Link](https://x.com/DrAGreenland/status/1986815347349946407) 2025-11-07T15:17Z [---] followers, [--] engagements "True -but context matters. Not all bread is created equal and not every body tolerates it the same way. In functional medicine we see that modern wheat - hybridised for yield and gluten strength - contains higher levels of inflammatory proteins like gliadin and wheat germ agglutinin which can disrupt the gut barrier and drive immune reactivity in susceptible individuals. Many people also underestimate how even whole grain breads can spike glucose and insulin. So yes you can eat bread and still be healthy - but only if your metabolism microbiome and blood sugar regulation are intact and" [X Link](https://x.com/DrAGreenland/status/1987077127292809355) 2025-11-08T08:37Z [---] followers, [---] engagements "Dementia doesnt begin the moment you forget a name. It often starts decades earlier with insulin resistance chronic sleep disruption and gut-microbiome shifts. UK research now shows gut bacterial patterns differ in people with Alzheimers disease. Hashtags: #BrainHealth #FunctionalMedicine" [X Link](https://x.com/DrAGreenland/status/1987799035294457939) 2025-11-10T08:26Z [---] followers, [--] engagements "Tonight: finish your evening meal at least [--] hours before bed skip screens for [--] minutes and take [--] minutes to journal. This simple wind-down buffer supports sleep quality metabolic regulation and brain clearance (a key pillar of the Bredesen-model). #Longevity #SleepScience" [X Link](https://x.com/DrAGreenland/status/1988156028282614234) 2025-11-11T08:05Z [---] followers, [--] engagements "the Bredesen protocol you map out all those inputs: gut health hormones toxins sleep mitochondrial function etc. Its not one drug for all. http://5.In http://5.In" [X Link](https://x.com/DrAGreenland/status/1988670011037417847) 2025-11-12T18:07Z [---] followers, [--] engagements "if I see a patient with brain-fog or early memory issues Im asking: Whats your gut function like Do you have dysbiosis reflux bloating antibiotics history What feeds the microbiome http://6.So http://6.So" [X Link](https://x.com/DrAGreenland/status/1988670013658853715) 2025-11-12T18:07Z [---] followers, [--] engagements "Really interesting data and it makes biological sense. GLP-1 agonists dont just drive weight lossthey down-regulate the very metabolic and inflammatory pathways that accelerate many obesity-linked cancers. In colon cancer specifically hyperinsulinemia chronic inflammation and altered gut signalling all create a tumour-promoting environment. Improving insulin sensitivity and reducing visceral fat can meaningfully change that terrain. Whats especially compelling in this study is that the mortality reduction appears to persist independent of weight loss hinting at direct anti-tumour effects -" [X Link](https://x.com/DrAGreenland/status/1988766198637441132) 2025-11-13T00:29Z [---] followers, [----] engagements "A patient in his mid-60s came for early memory lapses. We found: poor sleep elevated fasting insulin hidden reflux erratic diet and low plant-diversity. We applied a personalised Bredesen plan: diet + sleep + gut support + hormone screening. Six months later: cognitive tests improving patient feeling sharper. Hashtags: #FunctionalMedicine #ClinicInsight" [X Link](https://x.com/DrAGreenland/status/1988889579571630549) 2025-11-13T08:40Z [---] followers, [---] engagements "This resonates deeply. When you look at the longest-lived populations their advantage isnt aggressive optimisation - its physiological ease. A calm nervous system keeps cortisol rhythmic preserves mitochondrial efficiency supports digestion and immunity and protects the hippocampus from stress-related shrinkage. People who try to biohack their way to longevity sometimes push their system into chronic sympathetic drive - ironically accelerating the aging theyre trying to avoid. The centenarian advantage tends to come from consistent basics: purposeful movement strong social connection" [X Link](https://x.com/DrAGreenland/status/1988920950742540484) 2025-11-13T10:44Z [---] followers, [----] engagements "Saturday morning in the clinic: reviewing a Bredesen map for a client with metabolic syndrome and memory issues. It reminds me how integrative medicine is less about treating disease and more about restoring systems. This work takes timebut the transformations are real. #FunctionalMedicine #MindBody" [X Link](https://x.com/DrAGreenland/status/1989678105443627144) 2025-11-15T12:53Z [---] followers, [--] engagements "Whats striking about this research is that optimism isnt just a mindset - its a physiological state. In functional medicine we see that optimistic individuals tend to have lower baseline cortisol better sleep more stable autonomic tone and healthier inflammatory profiles. That creates a biological environment that naturally supports longevity. Optimism also shapes behaviours: people who believe the future is worth investing in are more likely to move daily eat well maintain relationships and engage in preventive health - all of which compound over decades. In other words optimism isnt wishful" [X Link](https://x.com/DrAGreenland/status/1989758768855617779) 2025-11-15T18:13Z [---] followers, [---] engagements "Spot on. The creatine damages kidneys myth persists mostly because clinicians misinterpret lab results not because of any actual renal harm. Creatine converts to creatinine and a mild rise in serum creatinine reflects supplementation not impaired filtration. In functional medicine we always pair creatinine with cystatin C or eGFR based on both markers to avoid unnecessary panic. In healthy individuals creatine is one of the safest most well-studied supplements we have - with benefits extending far beyond muscle: improved mitochondrial function better cognitive performance enhanced recovery" [X Link](https://x.com/DrAGreenland/status/1990937170174226804) 2025-11-19T00:16Z [---] followers, [----] engagements "Theres a lot of talk about weight-loss injections but far less about metabolic fitness. Without muscle strength stable glucose and quality sleep medication alone doesnt reverse the biological drivers of cognitive decline. The future is combination care not one shot fixes all. #Metabolism #BrainHealth" [X Link](https://x.com/DrAGreenland/status/1992279560474485115) 2025-11-22T17:10Z [---] followers, [--] engagements "Absolutely. The most powerful antidepressants are the ones that work with human biology not against it. Exercise boosts BDNF and mitochondrial efficiency nature exposure lowers cortisol and inflammation dancing elevates dopamine and social bonding pathways nutrient-dense foods stabilise blood sugar and neurotransmitter synthesis and good sleep resets the entire emotional regulation system via the limbic-prefrontal circuitry. In functional medicine we see these interventions outperform medication when the root drivers are metabolic inflammatory or circadian - which they often are. Theyre not" [X Link](https://x.com/DrAGreenland/status/1992284397761073396) 2025-11-22T17:29Z [---] followers, [--] engagements "Absolutely. We often treat mindset as something abstract but psychoneuroimmunology makes it clear that thoughts are biochemical events. The language we use with ourselves alters cortisol rhythms immune signalling inflammatory cytokines and even gene expression. In functional medicine I see this constantly: people who speak to themselves with fear or hopelessness stay locked in sympathetic overdrive whereas those who cultivate a calm constructive inner dialogue shift into parasympathetic states that allow for repair digestion and healing. Self-talk is not soft psychology - its a physiological" [X Link](https://x.com/DrAGreenland/status/1992775057173798938) 2025-11-24T01:59Z [---] followers, [---] engagements "A fascinating way to frame it - and it actually aligns beautifully with what we understand about human metabolic resilience. When food was scarce and our ancestors missed a kill mTOR downregulation wasnt a flaw; it was a survival mechanism. Lowering mTOR triggered autophagy conserved energy recycled damaged proteins and extended cellular lifespan long enough for the next meal to arrive. In functional medicine we see echoes of this today: periods of low amino acid availability (fasting caloric restriction even modest protein cycling) activate the same pathways that protected our ancestors -" [X Link](https://x.com/DrAGreenland/status/1992824653493289063) 2025-11-24T05:16Z [---] followers, [---] engagements "Completely true - and its not a moral issue its neurobiology. Ultra-processed foods hyper-stimulate the dopamine and reward pathways desensitising taste receptors and recalibrating the brains expectation for sweetness fat and salt. Over time the palate becomes numb to the subtler flavours of real food because the dopamine threshold has shifted upward. In functional medicine we see that when people cut out processed foods for even [--] weeks their taste buds and reward circuitry reset. Suddenly berries taste sweet again vegetables have nuance and whole foods feel satisfying instead of bland. Its" [X Link](https://x.com/DrAGreenland/status/1993082554317217905) 2025-11-24T22:21Z [---] followers, [--] engagements "Tomorrow morning: step outside for [---] minutes of natural light within an hour of waking. It anchors your body clock steadies cortisol rhythms and improves focus later in the day. Small habit strong effect. #Longevity #Cognition" [X Link](https://x.com/DrAGreenland/status/1993279473316479173) 2025-11-25T11:23Z [---] followers, [--] engagements "What this really highlights is that walking isnt just exercise - its a metabolic regulator. We evolved to walk and our physiology still depends on it. Every system that breaks down in modern life - insulin resistance poor sleep low mood elevated cortisol digestive sluggishness even cognitive fog - improves with consistent daily movement. One of the reasons walking feels so magical is that it simultaneously activates: Mitochondria better energy and fat oxidation The vagus nerve lower cortisol and better digestion Neurotransmitters more dopamine serotonin endorphins Cognition increased blood" [X Link](https://x.com/DrAGreenland/status/1993428059207192603) 2025-11-25T21:14Z [---] followers, [----] engagements "Its a hard question but an important one. In functional medicine we see that what many people label as depression is often the biology of modern life: low sunlight suppressed serotonin and disrupted circadian rhythm ultra-processed diet inflammation and gut-brain axis dysregulation inactivity reduced BDNF and sluggish mitochondria chronic sleep debt limbic overactivation and poor emotional regulation lack of purpose diminished dopamine tone and motivation circuits None of this invalidates real depression - but it reminds us that mood is deeply physiological. When people restore these" [X Link](https://x.com/DrAGreenland/status/1993765239267938540) 2025-11-26T19:34Z [---] followers, [--] engagements "A man in his late-40s came in with short-term memory dips. His metabolic markers were sound - but his sleep was fractured with multiple micro-arousals. Once we improved sleep continuity (timing light exposure gut comfort evening routine) his cognitive scores lifted over three months. Sleep architecture matters. #ClinicInsight #CognitiveHealth" [X Link](https://x.com/DrAGreenland/status/1994003825875657132) 2025-11-27T11:22Z [---] followers, [--] engagements "The honest answer is that longevity isnt built by choosing between cardio or weights - its built by integrating both because they target different biological levers. From a functional medicine lens: 🫀 Cardio (especially vigorous or Zone 2): Improves VO max one of the strongest predictors of lifespan Enhances mitochondrial biogenesis Lowers inflammation and improves endothelial function Supports metabolic flexibility and insulin sensitivity Cardio keeps the engine young. 🏋♂ Strength training: Preserves lean mass - the #1 predictor of healthspan after [--] Improves glucose disposal and" [X Link](https://x.com/DrAGreenland/status/1994099607530262721) 2025-11-27T17:42Z [---] followers, [---] engagements "Hes absolutely right - and the reason has nothing to do with aesthetics and everything to do with human biology. Once we hit our late 20s and early 30s the nervous system mitochondria and hormonal signalling all start drifting downward unless we provide the mechanical stimulus they evolved to expect. Strength training is that signal. In functional medicine the people who age the slowest all share the same pattern: preserved lean mass strong bones stable glucose calmer nervous systems better sleep higher resilience to stress And those are all direct downstream effects of lifting. Muscle isnt" [X Link](https://x.com/DrAGreenland/status/1994103810671727051) 2025-11-27T17:59Z [---] followers, [--] engagements "Completely agree - aging often begins the moment we stop giving the body the mechanical signals it evolved to expect. In functional medicine we see that movements like jumping sprinting lifting and walking each send distinct messages to your biology: Jumping preserves power tendon elasticity and fast-twitch fibre recruitment - all of which decline fastest with age. Lifting maintains muscle as an endocrine organ stabilises glucose and protects bone density. Sprinting trains mitochondrial capacity and nervous system sharpness. Walking keeps inflammation down metabolism steady and the brain" [X Link](https://x.com/DrAGreenland/status/1994921100128440518) 2025-11-30T00:07Z [---] followers, [--] engagements "Low-grade inflammation doesnt stay in the bodyit signals to the brain. Microglia become more reactive attention dips and mood regulation shifts. I see this often in people with chronic pain metabolic instability or disrupted sleep. Calming systemic inflammation often improves cognition. #FunctionalMedicine #BrainHealth" [X Link](https://x.com/DrAGreenland/status/1995422314414985615) 2025-12-01T09:18Z [---] followers, [--] engagements "Fascinating data - and what stands out here is that we may finally be teasing apart why collagen supplements sometimes work and sometimes dont. Most commercial collagen powders rely on random peptide fragments but collagen itself is built from a very specific amino acid architecture. Supplying glycine proline and hydroxyproline in the right ratio essentially gives the body the exact raw materials it needs for collagen synthesis rather than hoping it pieces things together from a mixed bag of peptides. From a functional medicine standpoint whats compelling isnt just the skin benefits (though" [X Link](https://x.com/DrAGreenland/status/1995646914016997398) 2025-12-02T00:11Z [---] followers, [----] engagements "Tonight make one swap: replace your usual refined carbohydrate side with colourful vegetables (aim for three colours). Polyphenols support the gut barrier and help regulate inflammation. Small shifts add up especially across mid-life. #Longevity #Nutrition" [X Link](https://x.com/DrAGreenland/status/1995884865896804850) 2025-12-02T15:56Z [---] followers, [---] engagements "Magnesium is one of the few supplements Ive seen consistently make a measurable difference for migraine patients - provided you use the right form and the right test. RBC magnesium (not serum) is the most reliable way to assess true intracellular status and many people with chronic headaches are quietly running low even when their serum levels look normal. The mechanism you mention is exactly why its so effective: stabilising neuronal excitability dampening cortical spreading depression and modulating substance P/glutamate signalling. Its one of the rare interventions that targets the" [X Link](https://x.com/DrAGreenland/status/1996332261625528408) 2025-12-03T21:34Z [---] followers, [---] engagements "A patient in his early-70s had persistent brain fog despite a very good diet. His inflammatory markers were raised. The hidden factor Periodontal disease. Once we treated the oral inflammation and rebuilt gut support his biomarkers improved and his clarity returned. The mouthbody link matters. #ClinicInsight #IntegrativeMedicine" [X Link](https://x.com/DrAGreenland/status/1996503753050956195) 2025-12-04T08:56Z [---] followers, [--] engagements "What really matters is preserving the movement patterns that keep you functional for decades: hinge squat push pull carry rotate. How you train those patterns is flexible - a kettlebell deadlift protects your spine just as effectively as a barbell deadlift if it suits your body better. The nervous system doesnt care about the equipment; it cares about load stability and repeatable quality of movement. In practice the people who stay strong longest are the ones who choose movements they enjoy enough to perform consistently not the ones who force themselves into lifts that aggravate joints or" [X Link](https://x.com/DrAGreenland/status/1996913999028392121) 2025-12-05T12:06Z [---] followers, [--] engagements "Magnesium is one of the few supplements where the physiology and the clinical data line up - and in practice its often the quiet deficiency driving chronic migraines. A few key nuances worth adding: RBC magnesium matters more than serum. Serum levels stay normal even when cells are depleted which is why many migraine patients look fine on paper despite responding beautifully to supplementation. Dose and form are everything. Most people under-dose. The trials showing benefit at [---] mg/day mirror real-world experience: you need enough and you need an absorbable form (glycinate citrate or" [X Link](https://x.com/DrAGreenland/status/1997064152494625074) 2025-12-05T22:02Z [---] followers, [----] engagements "Absolutely - and the physiology goes well beyond just get more sleep. Irregular bedtimes destabilise the circadian clock and that clock governs every cardiovascular control system. When the timing slips several predictable things follow: [--]. Autonomic imbalance Variable bedtimes disrupt the normal sympatheticparasympathetic rhythm. Overnight blood pressure stays higher and arteries miss their scheduled recovery window. [--]. Cortisol drift A consistent bedtime stabilises the cortisol awakening response. When sleep timing bounces around cortisol rises at the wrong moments creating chronic" [X Link](https://x.com/DrAGreenland/status/1997378146341965971) 2025-12-06T18:50Z [---] followers, [---] engagements "Time in nature measurably reduces markers of stress and inflammation. Even a 15-minute walk in green space lowers sympathetic tone. Your physiology responds to environmentgive it something restorative. #Longevity #MindBody" [X Link](https://x.com/DrAGreenland/status/1997654282795876645) 2025-12-07T13:07Z [---] followers, [---] engagements "A striking reminder that nutrition isnt about chasing hacks - its about giving your biology the conditions it evolved to thrive in. A Mediterranean diet isnt magic; its simply anti-inflammatory by design. High polyphenols calm immune signalling fibre feeds a healthier microbiome omega-3s stabilise cell membranes and consistent whole-food patterns keep insulin responses predictable. Across decades those small daily exposures compound into lower vascular damage better glucose handling and a slower biological ageing trajectory. In my practice when women adopt even a modified Mediterranean" [X Link](https://x.com/DrAGreenland/status/1997782931662872893) 2025-12-07T21:39Z [---] followers, [---] engagements "Cognitive decline is often framed as a purely neurological process yet up to 50% of dementia cases involve a vascular component. Subclinical endothelial dysfunction reduced nitric oxide availability and impaired cerebral perfusion can all quietly chip away at processing speed. The encouraging part is that vascular health is highly modifiable consistent walking nitrate-rich foods and blood-pressure stability can shift trajectories even in mid-life. #BrainHealth #VascularHealth #FunctionalMedicine" [X Link](https://x.com/DrAGreenland/status/1997942396437270817) 2025-12-08T08:12Z [---] followers, [---] engagements "Spot on - the glutes and hips arent just aesthetics muscles theyre the central stabilisers of human movement. When they decondition everything upstream and downstream pays the price. In clinic the cascade is painfully predictable: Weak glutes anterior pelvic tilt lumbar compression reduced gait efficiency tighter hip flexors poorer balance accelerated joint wear. Its one of the few areas of the body where use it or lose it shows up brutally fast in midlife. Your glutes are effectively your anti-fragility system: They keep your spine stable. They determine how safely you walk lift climb run" [X Link](https://x.com/DrAGreenland/status/1998007845451685906) 2025-12-08T12:32Z [---] followers, [---] engagements "For me the one food I aim for daily is wild or tinned oily fish -usually sardines or salmon. From a functional medicine standpoint its hard to beat the nutrient return on investment: highly bioavailable omega-3s that lower inflammation and support brain health B12 selenium zinc iodine and vitamin D - common deficiencies I see in UK patients complete protein with the amino acids needed for muscle repair and neurotransmitter production minimal contaminants because these fish are low on the food chain Whats interesting clinically is how consistently peoples cognition mood stability and" [X Link](https://x.com/DrAGreenland/status/1998103404019667220) 2025-12-08T18:52Z [---] followers, [---] engagements "A fair concern - but its important to be precise about which fish and which forms of arsenic/mercury were talking about. Most of the worries around mercury apply to large predatory fish (tuna swordfish marlin shark) because they bioaccumulate methylmercury up the food chain. Small oily fish like sardines anchovies and mackerel are at the opposite end of that spectrum. Their mercury levels are extremely low because theyre short-lived and feed low on the food chain - thats why theyre the go-to choice in pregnancy guidelines worldwide. As for arsenic the type found in seafood is predominantly" [X Link](https://x.com/DrAGreenland/status/1998109490747523452) 2025-12-08T19:16Z [---] followers, [--] engagements "Absolutely - what ties all these foods together (apples blueberries potatoes asparagus and lean white fish) is that they work with human physiology instead of against it. Each one hits a different lever in the satiety and metabolic-health system: Apples - pectin forms a gel in the gut slowing emptying and flattening glucose spikes. Its a natural appetite brake. Blueberries -high polyphenol content improves insulin sensitivity and feeds the gut microbiome which directly modulates hunger signalling. Potatoes - the satiety king for a reason: dense in both stretch receptors and GLP-1 production." [X Link](https://x.com/DrAGreenland/status/1998468017752031347) 2025-12-09T19:01Z [---] followers, [----] engagements "For most people lean white fish is hard to beat. Clinically it consistently outperforms other protein sources for satiety because: Very high protein density triggers strong GLP-1 and PYY release Virtually no fat faster gastric emptying faster gut-brain signalling Naturally rich in iodine + B12 helps stabilise energy rather than creating false hunger from sluggish thyroid function High satiety index (well over 200%) you stay fuller for longer on fewer calories But the deeper truth is this: Any whole-food protein (fish eggs poultry beans Greek yoghurt tofu) outperforms ultra-processed foods not" [X Link](https://x.com/DrAGreenland/status/1998638508324352201) 2025-12-10T06:18Z [---] followers, [---] engagements "1) Cognitive decline isnt just about neurons sensory degradation significantly increases cognitive load. #BrainHealth" [X Link](https://x.com/DrAGreenland/status/1998701323068280903) 2025-12-10T10:28Z [---] followers, [--] engagements "Vitamin D is hugely important - but this is where nuance matters. Yes vitamin D acts more like a hormone than a vitamin regulating immune function muscle strength mood insulin sensitivity and inflammation. Deficiency is common and absolutely worth correcting. That said blanket recommendations of [----------] IU daily arent benign for everyone. Vitamin D is fat-soluble accumulates and increases calcium absorption - without adequate magnesium and K2 you risk calcium mis-handling vascular calcification and paradoxical symptoms. In clinic I see the best outcomes when vitamin D is measured not" [X Link](https://x.com/DrAGreenland/status/1999723375111905553) 2025-12-13T06:09Z [---] followers, [----] engagements "In practice vitamin D deficiency rarely announces itself with one dramatic symptom - it shows up as a pattern. Common clues I see before labs confirm it: Low mood or seasonal dip that doesnt fully respond to lifestyle changes Frequent infections or slow recovery from colds Muscle aches weakness or unexplained fatigue Poor sleep quality or feeling unrefreshed despite enough hours Bone or joint discomfort especially in winter Worsening insulin resistance or stubborn metabolic markers What catches people out is that serum calcium can be normal and symptoms can be subtle. Thats why I dont guess -" [X Link](https://x.com/DrAGreenland/status/2000649569454141812) 2025-12-15T19:30Z [---] followers, [----] engagements "This is exactly right and its more biological than moral. Sleep loss impairs the prefrontal cortex (decision-making) while amplifying the reward centres that drive impulsive eating. At the same time ghrelin rises leptin falls insulin sensitivity drops and stress hormones climb - youre biochemically primed to seek fast hyper-palatable food. In clinic when people suddenly regain discipline around food its often because sleep was fixed first. Willpower isnt a personality trait - its a sleep-dependent brain state" [X Link](https://x.com/DrAGreenland/status/2001575345670017275) 2025-12-18T08:48Z [---] followers, [--] engagements "This mirrors what I see clinically. Anxiety isnt a failure of foresight - its a misfiring threat-detection system. The brain keeps generating what if simulations to protect you but without real-time corrective feedback those loops become self-reinforcing. Two things matter here: 1.Prediction error never resolves Worry lives in the abstract future. Because the feared outcome rarely happens the brain never gets the learning signal that says stand down. Instead cortisol and noradrenaline stay elevated training the nervous system to expect danger by default. 2.Physiology drives cognition When" [X Link](https://x.com/DrAGreenland/status/2001675900320952478) 2025-12-18T15:28Z [---] followers, [---] engagements "One of the most damaging myths is that cognition declines for one reason only. In reality it is usually a convergence: metabolic strain inflammation hormonal shifts sleep disruption sensory loss emotional stress. Each alone may be modest - together they matter. This is why single-target approaches so often disappoint. A systems lens doesnt complicate care - it clarifies it. #SystemsMedicine #BrainHealth #FunctionalApproach" [X Link](https://x.com/DrAGreenland/status/2002023406250893340) 2025-12-19T14:29Z [---] followers, [--] engagements "There is a physiological case for the afternoon - higher core body temperature better neuromuscular efficiency peak strength and power - but thats a second-order optimisation. First-order reality from clinic: the best workout time is the one that fits your circadian biology and your life so it actually happens. Consistency beats timing every time. Morning training can work brilliantly for early chronotypes but for many it comes at a cost: higher perceived effort greater cortisol load and occasionally poorer recovery if sleep is compromised. If you train: Morning protect sleep and fuel" [X Link](https://x.com/DrAGreenland/status/2002114826630271241) 2025-12-19T20:32Z [---] followers, [--] engagements "This resonates strongly with what many of us see clinically. A subset of depression isnt primarily a neurotransmitter deficit - its a clock disorder. When the circadian system is misaligned downstream systems unravel: cortisol loses its morning peak melatonin timing drifts core body temperature rhythms flatten and dopamine signalling becomes erratic. Antidepressants often underperform because theyre acting downstream of a timing problem. In practice these patients often improve most when treatment targets zeitgebers rather than just mood: fixed wake times (even after poor sleep) aggressive" [X Link](https://x.com/DrAGreenland/status/2002832226606797180) 2025-12-21T20:03Z [---] followers, [---] engagements "This is genuinely exciting - and it signals a broader shift from optical correction to tissue regeneration. The cornea is uniquely suited for this kind of therapy: its avascular highly ordered and relies on precise collagen architecture for transparency. Nanoparticles that can restore stromal alignment and epithelial integrity are essentially addressing the root structural problem not compensating for it like lenses or reshaping it destructively like LASIK. Clinically the most interesting implication isnt just rapid visual improvement - its biological repair without collateral damage. If" [X Link](https://x.com/DrAGreenland/status/2002840220035953048) 2025-12-21T20:34Z [---] followers, [--] engagements "Exactly. Clinically weight loss is a side effect at best - the real dividend is systems health. Running upregulates BDNF for neuroplasticity improves VO max (one of the strongest predictors of lifespan) and enhances endothelial function and mitochondrial density. Those adaptations change how your brain handles stress how your heart pumps under load and how efficiently your cells use oxygen. Chasing calories burned misses the point. Train the engine and body composition usually follows. But even when it doesnt the brain heart and lungs still get younger" [X Link](https://x.com/DrAGreenland/status/2003197638179717177) 2025-12-22T20:15Z [---] followers, [--] engagements "Worth adding that visceral fat loss isnt about magic foods so much as signalling. Blueberries and green tea work because they lower inflammatory tone improve insulin signalling and dampen stress pathways that drive visceral fat storage (cortisol + hyperinsulinaemia). That shifts fat partitioning away from the abdomen. In clinic the biggest wins come when these are paired with: adequate protein (to blunt insulin spikes) resistance training (to create a glucose sink) and sleep regularity (to normalise cortisol). The foods help but theyre most powerful when the metabolic environment is right" [X Link](https://x.com/DrAGreenland/status/2003545586578997292) 2025-12-23T19:17Z [---] followers, [----] engagements "You werent wrong. You were being human - and arguably wise. In clinic this exact moment comes up all the time. After an event like a heart attack people are often not in a place to re-examine first principles. Theyre in survival mode. When fear is high the nervous system seeks certainty not nuance. The uncomfortable truth is this: Good cholesterol numbers dont equal a healthy artery wall. A myocardial infarction is a failure of arterial biology - endothelial dysfunction inflammation plaque instability thrombosis - not simply a failure of LDL arithmetic. Your instinctive question was the right" [X Link](https://x.com/DrAGreenland/status/2003810854496567453) 2025-12-24T12:51Z [---] followers, [--] engagements "This is a great example of designing the biology rather than fighting the psychology. Clinically this works because protein + fat before a meal slows gastric emptying dampens GIP/glucose excursions and triggers endogenous GLP-1 and PYY release. Youre essentially lowering the reward sensitivity of the gutbrain axis before the stimulus even arrives. I see the same effect in patients who struggle with overeating at social events: preload the physiology and the environment loses its power. Its not restraint - its metabolic foresight" [X Link](https://x.com/DrAGreenland/status/2003948838508212607) 2025-12-24T22:00Z [---] followers, [---] engagements "Cognitive health is not defined by how fast you think but by how well you adapt. Flexible thinking - shifting strategies reframing problems tolerating uncertainty - predicts long-term cognitive resilience better than raw processing speed. In practice people who remain adaptable cope better with stress illness and ageing itself. Supporting adaptability through reflection novelty and problem-solving is therefore a core prevention strategy. #CognitiveResilience #BrainHealth #Longevity" [X Link](https://x.com/DrAGreenland/status/2004122417073905748) 2025-12-25T09:29Z [---] followers, [---] engagements "This becomes especially powerful around Christmas and other feast days. Large mixed meals are when glucose insulin and triglycerides spike the most - and thats exactly when a 10-minute post-meal walk has the biggest payoff. It turns skeletal muscle into a glucose sink without needing insulin so the body clears sugar and fat before they spill into inflammation and poor sleep. Clinically I see this single habit: reduce the food coma after big meals prevent reflux and bloating protect sleep quality later that night lower next-day fatigue and cravings You dont need to skip dessert or train harder" [X Link](https://x.com/DrAGreenland/status/2004300587865968755) 2025-12-25T21:17Z [---] followers, [---] engagements "Multitasking feels productive but is biologically inefficient. Each switch carries a cognitive cost fragmenting attention and increasing error rates. Over time this trains the brain to remain shallow rather than sustained. Helping patients protect blocks of uninterrupted focus often improves clarity more than supplements or stimulation ever could. Depth beats speed. #Focus #BrainFunction #Cognition" [X Link](https://x.com/DrAGreenland/status/2004472204042399907) 2025-12-26T08:39Z [---] followers, [---] engagements "We often treat thinking as abstract yet it is metabolically expensive. Every thought requires glucose delivery oxygenation neurotransmitter synthesis and waste clearance. When physical systems falter thinking does too. This is why movement hydration nutrition and rest show up so clearly in cognitive outcomes. The brain is not separate from the body - it is its most demanding organ. #MindBody #BrainHealth #FunctionalMedicine https://twitter.com/i/web/status/2004833379892478107 https://twitter.com/i/web/status/2004833379892478107" [X Link](https://x.com/DrAGreenland/status/2004833379892478107) 2025-12-27T08:35Z [---] followers, [---] engagements "There is a useful signal in this - but it needs tightening so it doesnt drift into reductionism. In practice many mental health symptoms sit at the intersection of neurotransmitters mitochondria inflammation sleep and micronutrients. Deficiencies dont usually cause anxiety or depression on their own but they can lower the brains resilience and amplify symptoms. A few clinical nuances: Magnesium B6 zinc and omega-3s are co-factors not treatments - they enable GABA serotonin and dopamine pathways to function properly. Low vitamin D B12 or iron often present first as fatigue low mood" [X Link](https://x.com/DrAGreenland/status/2005025994303037887) 2025-12-27T21:20Z [---] followers, 25.6K engagements "Magnesium deficiency is a classic slow burn in clinical practice - it rarely presents as one clean symptom. A few important nuances worth adding: Serum magnesium is a poor screening test - most Mg is intracellular or in bone. Normal labs dont exclude functional deficiency. Stress insulin resistance alcohol PPIs diuretics and intense training all accelerate magnesium loss. Symptoms often appear as systems failure: sleep fragmentation palpitations anxiety muscle tension migraines - before anything dramatic shows up. Form matters: glycinate threonate malate tend to be better tolerated and more" [X Link](https://x.com/DrAGreenland/status/2005230261089272148) 2025-12-28T10:52Z [---] followers, [---] engagements "This is a great example of why context matters in lab interpretation. Creatinine is not a direct kidney function test - its a muscle and creatine metabolism by-product. Heavy resistance training high muscle mass large meat intake or creatine supplementation can all raise creatinine without any renal injury. Cystatin C is far less influenced by muscle mass diet or supplements which is why its often a truer marker of GFR in lifters athletes and high-protein diets. In practice I see unnecessary panic referrals and even medication changes based on isolated creatinine readings. The smarter" [X Link](https://x.com/DrAGreenland/status/2005232282148241583) 2025-12-28T11:00Z [---] followers, [---] engagements "This isnt just clearing your head - its neurobiology. A simple walk increases cerebral blood flow boosts BDNF and shifts the brain out of threat mode (amygdala) into problem-solving mode (prefrontal cortex). Rhythmic movement also regulates dopamine and reduces cortisol which is why ideas suddenly connect. Clinically I often tell patients: if youre stuck fatigued or overwhelmed walking isnt time away from work - its the fastest way back to good thinking. https://twitter.com/i/web/status/2005400559457874198 https://twitter.com/i/web/status/2005400559457874198" [X Link](https://x.com/DrAGreenland/status/2005400559457874198) 2025-12-28T22:08Z [---] followers, [---] engagements "One of the earliest cognitive changes I see is not memory loss but loss of confidence in thinking. People hesitate second-guess and defer decisions they would once have made easily. This is often mistaken for cognitive decline yet it usually reflects uncertainty fatigue or a narrowing of perceived competence rather than loss of ability. Clinically rebuilding confidence - through explanation reassurance grounded in physiology and small wins - often restores decisiveness. The brain performs better when it trusts itself. #BrainHealth #CognitiveConfidence #HealthyAgeing" [X Link](https://x.com/DrAGreenland/status/2005556462743900669) 2025-12-29T08:28Z [---] followers, [--] engagements "This is a classic case of reductionism dressed up as insight. Most of these symptoms are non-specific multi-factorial and context-dependent. Cold hands fatigue brain fog hair loss low mood poor sleep infections - these can reflect sleep debt stress load insulin resistance thyroid dysfunction gut inflammation autonomic imbalance hormonal shifts under-fueling over-training not a single missing micronutrient. Clinically deficiency rarely exists in isolation. Nutrients work in networks not silos: Iron issues often reflect inflammation or poor absorption not intake B vitamins depend on gut" [X Link](https://x.com/DrAGreenland/status/2006091105939390789) 2025-12-30T19:52Z [---] followers, [---] engagements "3) People feel foggy when they are simply over-decided" [X Link](https://x.com/DrAGreenland/status/2006293048523698415) 2025-12-31T09:15Z [---] followers, [--] engagements "4) This is not weakness it is neurobiology" [X Link](https://x.com/DrAGreenland/status/2006293050784391476) 2025-12-31T09:15Z [---] followers, [--] engagements "Id frame it slightly differently: lift weights so you keep your physiology young not just your appearance. Muscle is an endocrine organ. It regulates glucose disposal inflammatory tone bone density brain health and even immune resilience. When people age badly its rarely wrinkles - its loss of strength balance insulin sensitivity and metabolic flexibility. Clinically the divergence becomes obvious after 40: Those who resistance train preserve muscle hormones and independence Those who dont enter a slow spiral of sarcopenia frailty disease Strength training isnt about vanity. Its about banking" [X Link](https://x.com/DrAGreenland/status/2007407679958827463) 2026-01-03T11:04Z [---] followers, [---] engagements "This is one of the most hopeful findings in preventive cardiology. Clinically whats striking isnt just that exercise helps - its what kind and how its applied. Levines work shows the heart is mechanically plastic well into midlife if you provide the right stimulus: enough volume enough intensity and enough time. Key nuance I see in practice: The reversal came from progressive loading not sporadic hard workouts The [--] intervals matter because they stress cardiac compliance not just VO Strength training likely protected against the sarcopenia and BP spikes that derail many endurance-only plans" [X Link](https://x.com/DrAGreenland/status/2007438925690753137) 2026-01-03T13:08Z [---] followers, [---] engagements "This is an important paper but the framing needs tightening or people will draw the wrong conclusion. A few key clinical nuances: The [--] mg/day MK-4 dose is pharmacological not nutritional. This was used in secondary prevention of hepatocellular carcinoma in patients with existing liver disease (often post-resection or cirrhosis) not the general population. The 80% risk reduction reflects relative risk in a very specific cohort not blanket cancer prevention. Small sample sizes and liver-specific biology matter here. Mechanistically this isnt magic anticancer activity - its restoring normal" [X Link](https://x.com/DrAGreenland/status/2007448619645809134) 2026-01-03T13:47Z [---] followers, [---] engagements "Theres a kernel of physiology here but its being pushed too far into absolutism. Its true that nutrient requirements are context-dependent. Lower glycaemic load reduces oxidative stress and magnesium loss. Lower omega-6 intake reduces omega-3 demand. Less polyunsaturated fat lowers vitamin E turnover. Thats basic biochemistry. Where it overshoots is the leap from reduced requirement to no requirement. Human biology isnt binary. Its adaptive. In practice what I see clinically is this: Low-carb / carnivore reduces micronutrient drain for many people symptoms improve. But long-term adequacy" [X Link](https://x.com/DrAGreenland/status/2007918005502587271) 2026-01-04T20:52Z [---] followers, [----] engagements "This aligns with what we see clinically but the hormone story is only one layer. Yes - peak estradiol around ovulation is associated with increased ligament laxity. But injury risk is multifactorial: Neuromuscular control (landing mechanics valgus collapse hamstringquad balance) Fatigue and recovery status Energy availability (low energy availability (EA) / Relative Energy Deficiency in Sport (RED-S) worsens connective tissue integrity) Training load timing across the cycle The practical takeaway isnt avoid training mid-cycle - its cycle-aware programming: Emphasise neuromuscular control" [X Link](https://x.com/DrAGreenland/status/2007920403969159418) 2026-01-04T21:01Z [---] followers, [---] engagements "What youre really describing here isnt just time-restricted eating - its boundary-based physiology. Clinically I see this pattern constantly. Evening eating isnt a willpower problem; its a neuroendocrine one. By late afternoon cortisol is dysregulated leptin signalling is noisy insulin sensitivity is falling and the prefrontal cortex is tired. Asking for moderation at [---] pm is asking a depleted nervous system to make executive decisions its biologically least equipped to make. A hard cut-off works because it: restores circadian alignment between feeding insulin and melatonin protects sleep" [X Link](https://x.com/DrAGreenland/status/2008078322920575443) 2026-01-05T07:29Z [---] followers, [--] engagements "Important nuance here. The full body of evidence does not support aspirin as a testosterone-boosting intervention in humans. The study being referenced primarily includes animal data and mechanistic hypotheses not long-term human RCTs. In rodent models aspirin can transiently increase testosterone short-term likely via COX inhibition and reduced inflammatory suppression of Leydig cells - but with continued exposure testosterone falls and testicular function worsens. In humans aspirins well-established actions are antiplatelet and anti-inflammatory not endocrine optimisation. There are no" [X Link](https://x.com/DrAGreenland/status/2008082917570871340) 2026-01-05T07:47Z [---] followers, [----] engagements "Both things can be true - and thats the bit social media often misses. In clinic depression rarely arrives as a single cause. Its usually an emergent state from multiple systems drifting off course at the same time: sleep circadian rhythm metabolic health inflammation nutrition movement purpose and social connection. If someone is clinically depressed shaming them into just exercising is unhelpful. But its also true that many people are living in conditions that reliably produce depressive physiology - poor sleep low daylight exposure insulin swings micronutrient deficits chronic stress" [X Link](https://x.com/DrAGreenland/status/2008476050376785930) 2026-01-06T09:49Z [---] followers, [----] engagements "In clinic depression rarely arrives as a single cause. Its usually an emergent state from multiple systems drifting off course at the same time: sleep circadian rhythm metabolic health inflammation nutrition movement purpose and social connection. If someone is clinically depressed shaming them into just exercising is unhelpful. But its also true that many people are living in conditions that reliably produce depressive physiology - poor sleep low daylight exposure insulin swings micronutrient deficits chronic stress physical deconditioning and no sense of forward motion. My practical" [X Link](https://x.com/DrAGreenland/status/2008476445958361107) 2026-01-06T09:51Z [---] followers, [--] engagements "It feels obscene because hydration isnt actually about litres of water - its about fluid balance. In clinic most dehydration I see isnt low water intake its poor electrolyte handling: low sodium (especially in people eating clean) low potassium/magnesium high caffeine or alcohol insulin resistance pulling water into cells incorrectly If you drink water without enough sodium your body just pees it straight out. Thats why people feel like theyre constantly drinking and never hydrated. Your body isnt a data centre - its a salt-water battery. Practical rule: Drink to thirst Add electrolytes" [X Link](https://x.com/DrAGreenland/status/2008491047219798249) 2026-01-06T10:49Z [---] followers, [----] engagements "This is directionally interesting but it needs context before people start megadosing. Vitamin C is highly concentrated in the adrenal cortex and is consumed during catecholamine and cortisol synthesis - so the biology makes sense. In practice I do see modest cortisol dampening in chronically stressed patients when vitamin C status is repleted. That said: This was ACTH-stimulated cortisol not everyday diurnal cortisol The dose (3 g) is pharmacological not nutritional Lower cortisol isnt always the goal - many patients have flattened or mistimed cortisol not excess Cortisol output cortisol" [X Link](https://x.com/DrAGreenland/status/2008597109290004722) 2026-01-06T17:50Z [---] followers, [---] engagements "This maps closely to what we see clinically. The brain is a threat-prediction organ not a happiness generator. Its job is to minimise uncertainty and keep energy expenditure predictable. From a neurobiological perspective familiar stress is often metabolically cheaper than unknown change. In patients with chronic stress depression burnout or trauma histories we often see: An overactive amygdala and salience network Reduced prefrontal inhibition (decision-making perspective) A nervous system that equates novelty with threat So people dont self-sabotage - they self-protect based on prior" [X Link](https://x.com/DrAGreenland/status/2008617460434358653) 2026-01-06T19:11Z [---] followers, [---] engagements "2) As choices accumulate processing quality drops" [X Link](https://x.com/DrAGreenland/status/2008854525717991465) 2026-01-07T10:53Z [---] followers, [--] engagements "3) People feel foggy when they are simply over-decided" [X Link](https://x.com/DrAGreenland/status/2008854528129679772) 2026-01-07T10:53Z [---] followers, [--] engagements "4) This is not weakness it is neurobiology" [X Link](https://x.com/DrAGreenland/status/2008854530427851164) 2026-01-07T10:53Z [---] followers, [--] engagements "This is a thoughtful evidence-based correction - and it highlights where the online cholesterol debate often goes off the rails. A few clinical nuances Id add from practice: Cholesterols biological roles circulating risk. LDL is essential at the cellular level but plasma LDL is a transport signal not a proxy for how well cholesterol is doing its job. Pathology emerges when particle burden overwhelms clearance and collides with endothelial injury inflammation and glycation. LDL is causal but context matters. Mendelian randomisation PCSK9 loss-of-function data and outcome trials all support" [X Link](https://x.com/DrAGreenland/status/2008984343440511017) 2026-01-07T19:29Z [---] followers, [---] engagements "Encouraging direction - but the real win will be how this gets interpreted and implemented. In clinic the biggest gains dont come from slogans like eat real food but from helping people operationalise it in a metabolically meaningful way: prioritising protein density to preserve muscle and insulin sensitivity choosing fats that reduce inflammation rather than just being natural matching carbohydrate type and load to activity muscle mass and glycaemic control minimising ultra-processing not just counting food groups Most chronic disease I see isnt a failure of willpower - its a mismatch" [X Link](https://x.com/DrAGreenland/status/2008985389852446968) 2026-01-07T19:33Z [---] followers, [---] engagements "This is a classic example of discordant risk markers - and where nuance matters. Metabolically shes improved: TG down HDL up insulin resistance clearly better A1c improving less glycaemic stress But LDL rising to [---] triggers guideline reflexes because most algorithms still treat LDL in isolation rather than in context. Clinically this is where Id pause and ask better questions before reaching for a statin: Whats her ApoB (particle number not cholesterol mass) Any evidence of inflammation (hs-CRP) Whats her fasting insulin waist-to-height ratio BP Family history CAC score if appropriate LDL" [X Link](https://x.com/DrAGreenland/status/2008991077613842710) 2026-01-07T19:56Z [---] followers, [---] engagements "Many patients describe moments of blankness - losing a word a thought or a plan mid-sentence. This is often interpreted as memory failure yet it frequently reflects transient network disruption rather than storage loss. These lapses often occur under load fatigue or emotional pressure. The memory is there; access is momentarily blocked. Understanding this distinction reduces fear and improves cognitive confidence. #BrainHealth #CognitiveClarity #ClinicalCare https://twitter.com/i/web/status/2009178786722447421 https://twitter.com/i/web/status/2009178786722447421" [X Link](https://x.com/DrAGreenland/status/2009178786722447421) 2026-01-08T08:22Z [---] followers, [---] engagements "Interesting signal - and a useful reminder that oxidative stress is not a side-issue in rheumatoid arthritis its central to the pathology. A few clinical nuances worth adding from practice: Form matters. Many trials used synthetic -tocopherol. In real patients mixed tocopherols tocotrienols often perform better and avoid displacing -tocopherol which also has anti-inflammatory effects. Vitamin E works upstream not instead of DMARDs. Ive seen it reduce pain stiffness and CRP meaningfully - but it works best as part of a barrier-repair + redox + immune-modulation strategy not as a stand-alone" [X Link](https://x.com/DrAGreenland/status/2009254865642324294) 2026-01-08T13:24Z [---] followers, [--] engagements "There is something real here - but the magic isnt jumping stops ageing its mechanical signalling. In clinical practice the people who age fastest are the ones who stop exposing their tissues to impact oscillation and load. Bones lymph mitochondria fascia and even immune cells all rely on mechanotransduction to stay functional. Rebounding (or gentle jumping skipping hopping even brisk stair work) does a few things well: Lymphatic flow the lymph system has no pump; alternating compression and decompression matters. Bone signalling short bursts of impact stimulate osteocytes far more effectively" [X Link](https://x.com/DrAGreenland/status/2009255726653321335) 2026-01-08T13:27Z [---] followers, [----] engagements "This is one of those topics where polarisation does real harm. From clinical practice the truth sits between the extremes. A few key clarifications that matter: Cholesterol is biologically essential - no argument there. Cell membranes steroid hormones bile acids immune defence. Low cholesterol can indeed be a marker of illness frailty cancer chronic inflammation or malnutrition. Observational studies that link very low cholesterol with worse outcomes often reflect reverse causation not drug toxicity per se. LDL cardiovascular risk in isolation. LDL becomes problematic in a specific biological" [X Link](https://x.com/DrAGreenland/status/2009388076187996287) 2026-01-08T22:13Z [---] followers, [---] engagements "Theres a genuine signal here and its one I use selectively in practice - but with a few important nuances. Thymoquinone is interesting because it doesnt just block inflammation downstream like NSAIDs; it modulates upstream immune signalling including NF-B TNF- COX-2 and oxidative stress pathways. Thats why benefits show up across joints airways metabolic markers and even insulin sensitivity in some patients. Where it tends to work best clinically: Low-grade chronic inflammation (metabolic syndrome arthralgia allergic phenotypes) Patients who cant tolerate NSAIDs As an adjunct not a" [X Link](https://x.com/DrAGreenland/status/2009576276932088089) 2026-01-09T10:41Z [----] followers, [---] engagements "Completely agree - and in clinic this is exactly what separates robust health from endless tinkering. Most people dont fail because they lack information; they fail because their physiology never gets a chance to stabilise. These boring fundamentals quietly normalise insulin signalling circadian rhythm autonomic tone and inflammation - which then makes everything else easier. When patients nail: regular meals (predictable glucose) consistent sleep/wake times (hormonal entrainment) resistance training (muscle as a metabolic sink) daily walking (lymphatic + mitochondrial stimulus) and remove" [X Link](https://x.com/DrAGreenland/status/2009702807109021696) 2026-01-09T19:04Z [---] followers, [---] engagements "What youre describing is a real blind spot in conventional cardiology but its worth tightening the frame so it stays accurate and useful rather than swinging to the opposite extreme. A few key points Id add from clinical practice: Atherosclerosis is an inflammatorymetabolic disease first not a simple cholesterol storage disorder. Insulin resistance hyperglycaemia hypertension visceral adiposity sleep disruption and chronic stress all damage the endothelium. LDL then accumulates at the site of injury. Its a participant not the prime instigator. Statins lower LDL which reduces risk in people" [X Link](https://x.com/DrAGreenland/status/2009774203768029327) 2026-01-09T23:48Z [---] followers, [--] engagements "This is genuinely interesting work - but its important to place it in the right clinical frame. What this study supports is not that heart attacks are caused by bacteria instead of cholesterol but that atherosclerosis is a complex inflammatory disease in which infection can act as a trigger particularly for plaque rupture. A few key clarifications from a clinical perspective: Cholesterol-rich plaques still have to be there first. Bacterial biofilms dont create plaques out of thin air - they appear to colonise existing atherosclerotic plaque. The bacteria identified (e.g. viridans" [X Link](https://x.com/DrAGreenland/status/2010046376030138820) 2026-01-10T17:49Z [----] followers, [----] engagements "Absolutely. And what people often miss is when that chance quietly closes. In clinic the real regret isnt cosmetic decline - its lost capacity: joints that no longer tolerate load muscle mass thats hard to regain after [--] insulin resistance that calcifies into chronic disease sleep debt and stress biology that reshape the brain Your 30s and 40s are when the trajectory is set. After that youre mostly managing momentum. The body is remarkably forgiving early on - which is why neglect feels consequence-free. But it keeps a ledger. Movement strength sleep metabolic health and inflammation control" [X Link](https://x.com/DrAGreenland/status/2010297103520608430) 2026-01-11T10:25Z [---] followers, [--] engagements Limited data mode. Full metrics available with subscription: lunarcrush.com/pricing
@DrAGreenland Dr Andrew Greenland
Dr Andrew Greenland posts on X about health, food, brain, thinking the most. They currently have [-----] followers and [---] posts still getting attention that total [------] engagements in the last [--] hours.
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- [--] Week [-------] +7,264%
- [--] Month [-------] +338%
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Social Influence
Social category influence countries finance travel destinations stocks social networks currencies
Social topic influence health #2632, food, brain, thinking, sunlight, this is, dr, matter, systems, in the
Top accounts mentioned or mentioned by @buzzsprout @dawhiterhino @dankatriley @foundmyfitness @lucidbrot @lagangjoshua6 @tanimal__ @seismosue @boilermakerkev @muscleforlife @realraelaw @hammouchehm @joanbandy @mmacy153 @ravenloft43 @milliondolrsmle @gidigba @1nocagal @cuzzindennis619 @myhopes2025
Top Social Posts
Top posts by engagements in the last [--] hours
"So true. Industrial food only looks cheap because the real costs are hiddensoaring rates of chronic disease degraded soils polluted waterways and taxpayer-funded healthcare. Regenerative farming flips that equation: healthier ecosystems healthier people and ultimately lower costs for society. The question isnt why is organic so expensive but why is ultra-processed food allowed to be so artificially cheap"
X Link 2025-08-26T10:59Z [---] followers, [--] engagements
"When food isnt enough: Magnesium glycinate calm sleep Magnesium threonate brain health Magnesium citrate digestion"
X Link 2025-08-27T06:52Z [---] followers, [--] engagements
"Serum magnesium blood tests often miss deficiency. ✅ Best option: Red Cell magnesium test gives a clearer picture of your true levels"
X Link 2025-08-27T06:52Z [---] followers, [--] engagements
"Just back from #AMEE2025 in Barcelona where the AI Symposium and dedicated workshops crystallised how artificial intelligence is reshaping medical education. Excited to share key reflections. 👇 #MedEd #AIinHE #AcademicMedicine"
X Link 2025-08-27T13:14Z [---] followers, [--] engagements
"The AI Symposium and associated sessionslike Moral Ethical & Legal Issues of AI in HPE AI Applications in Clinical Education & Assessment and AI & Health Professional Identity Formationdelved deep into how AI is influencing not just technology but the heart of teaching and professional identity #AIinEducation #MedEdInnovation"
X Link 2025-08-27T13:14Z [---] followers, [--] engagements
"Sessions on Using GPTs to Assist with Grading OSCE Notes and Transforming CPD with Generative AI showed AI increasingly acting not just as a tool but as a collaborator in feedback assessment and continuous professional development. #AIAssessment #GenAI"
X Link 2025-08-27T13:14Z [---] followers, [--] engagements
"Well said. What often gets overlooked is that insulin isnt just a blood sugar hormone its a master regulator of growth and repair pathways. Chronically high insulin locks the body into constant storage mode blunting autophagy disrupting mitochondrial signalling and accelerating cellular wear. In that sense stable insulin isnt just about avoiding diabetes its about preserving the machinery of longevity itself. Food quality and meal timing are the levers we can all pull"
X Link 2025-08-29T23:26Z [---] followers, [----] engagements
"Grip strength is more than muscleits a proxy for overall resilience. It reflects neuromuscular integrity mitochondrial function and even cardiovascular health. Whats fascinating is that something as simple as a handshake can capture the bodys reserve capacity: the ability to generate coordinate and sustain energy. Perhaps thats why it predicts not just longevity but the quality of ageing. Training strength then is really training survival"
X Link 2025-08-30T14:33Z [---] followers, [----] engagements
"Well said. Movement nature and reflection arent just mood boosterstheyre biological resets. Exercise increases BDNF and endorphins time in nature reduces cortisol and sympathetic drive and journaling recruits the prefrontal cortex to reframe stress. Often what feels like a psychological low is actually a physiological imbalance. Once the body is regulated the mind can see more clearly whether the mood is a signal to act or simply a transient state"
X Link 2025-08-30T18:30Z [---] followers, [---] engagements
"So true. Muscle isnt just for strengthits a metabolic organ. Loss of lean mass accelerates insulin resistance weakens bone through reduced mechanical loading and even diminishes cognitive reserve via reduced myokine signalling. Resistance training is essentially anti-aging medicine: every rep not only preserves mobility but recalibrates hormones fuels mitochondria and keeps the immune system younger. Iron keeps more than muscles strongit sustains longevity itself"
X Link 2025-08-31T12:41Z [---] followers, [---] engagements
"I always hear this in clinic too. Its rarely a violation of physicsits biology compensating. Chronic deficits can lower resting metabolic rate disrupt thyroid signalling increase cortisol and drive water retention. Add in hidden calories poor sleep or low muscle mass and the maths no longer plays out as expected. Weight loss isnt just thermodynamicsits physiology adapting to survive. The real hack is protecting metabolism while creating the deficit"
X Link 2025-08-31T12:44Z [---] followers, [----] engagements
"Spot on. Protein and fibre are the unsung heroes of sustainable fat loss - not just for satiety but for metabolic signalling. Protein preserves lean mass which keeps resting metabolism higher while fibre feeds the gut microbiome producing short-chain fatty acids that improve insulin sensitivity and reduce inflammation. In other words they dont just help you lose weight - they help you lose the right weight while protecting long-term metabolic health"
X Link 2025-09-01T19:11Z [---] followers, [---] engagements
"The Okinawan practice of hara hachi bu isnt just willpower - its biology. Stopping at 80% full reduces post-meal glucose and insulin spikes lowers oxidative stress and activates cellular repair pathways like autophagy. Over decades that restraint accumulates as metabolic resilience and reduced chronic disease. Longevity here isnt about eating less but about eating just enough to signal survival without overload"
X Link 2025-09-02T12:57Z [---] followers, [----] engagements
"Exactly. Neuroendocrinology shows this vividly - thoughts arent abstract theyre biochemical instructions. A single worry can trigger cortisol and adrenaline cascades while gratitude or calm states boost oxytocin nitric oxide and parasympathetic tone. Over time that chemistry shapes inflammation immunity even gene expression. The mind isnt separate from the body - its the chief pharmacist issuing prescriptions all day long. The art is choosing which ones to fill"
X Link 2025-09-04T06:18Z [---] followers, [---] engagements
"Simple advice but profoundly biological. Even mild dehydration - just 12% loss of body water - reduces cognitive performance lowers energy and impairs strength. Water isnt just hydration its the medium for every metabolic reaction from ATP production to toxin clearance. Often fatigue cravings or brain fog arent signs of deficiency in willpower - theyre signs of deficiency in water"
X Link 2025-09-04T06:58Z [---] followers, [--] engagements
"Important reminder that symptom management and root-cause medicine are not the same. Using antidepressants in dementia may alleviate low mood symptoms in the short term but if they accelerate decline were trading temporary relief for faster progression. In my work with the Bredesen Protocol we see that depression in cognitive decline often reflects inflammation insulin resistance or hormonal imbalance. Addressing those drivers can improve mood and protect cognitionwithout adding pharmacological burden to an already vulnerable brain"
X Link 2025-09-04T18:29Z [---] followers, [--] engagements
"Remarkable evidence of how powerful the microbiome really is. Whats striking is that these transplants dont just alter gut flora temporarily - they reset metabolic signalling for years influencing weight inflammation and insulin sensitivity. It reinforces that obesity isnt just about willpower or calories but about the ecosystems inside us. In practice it raises a provocative question: could diet prebiotics and probiotics achieve a gentler version of this microbial reprogramming without the need for a transplant"
X Link 2025-09-05T06:13Z [---] followers, [---] engagements
"Headlines often focus on miracle weight-loss drugs. But metabolism isnt broken because of a missing injection. Its disrupted by stress poor sleep nutrient gaps toxins. Root cause solutions restore balance sustainably. #Metabolism #FunctionalMedicine"
X Link 2025-09-05T07:26Z [---] followers, [---] engagements
"Optimism isnt just a mindset - its a biological signal. Studies show it steadies cortisol rhythms reduces systemic inflammation and even supports cardiovascular resilience. Whats remarkable is that expectation itself shapes physiology: when people believe in a longer healthier future their daily behaviours and stress responses often align with it. In that sense optimism is both psychology and self-fulfilling biology - a lens that literally adds years to life"
X Link 2025-09-05T15:49Z [---] followers, [---] engagements
"Some patients come to me after years of being told your tests are normal. Yet they still feel exhausted foggy unwell. Thats where functional medicine shines asking why until the answers appear. #Medicine #RootCause"
X Link 2025-09-06T08:23Z [---] followers, [---] engagements
"Your hormones arent random. They respond to: 🥦 What you eat 😴 How you sleep 🏃 How you move 🧘 How you manage stress Lifestyle is the most powerful prescription we have. #Hormones #Longevity"
X Link 2025-09-07T08:11Z [---] followers, [----] engagements
"🧠 Cognitive decline rarely starts with memory loss. It begins silently with: Blood sugar swings Low-grade inflammation Nutrient deficiencies Poor sleep Environmental toxins By the time memory slips appear the process has been brewing for years. Root cause medicine means acting early. #BrainHealth #FunctionalMedicine"
X Link 2025-09-08T08:35Z [---] followers, [---] engagements
"These drugs have transformed heart failure care no doubt. But what strikes me in practice is how often patients respond profoundly to upstream non-pharmacological inputs too. Nutrition rich in potassium and magnesium regular strength and aerobic training sleep optimisation and stress reduction all improve vascular tone autonomic balance and metabolic health. Ive seen patients lower blood pressure improve ejection fraction and even reduce medication burden by combining conventional therapy with lifestyle interventions. The most powerful polypharmacy is often the synergy between modern drugs"
X Link 2025-09-09T05:42Z [---] followers, [---] engagements
"Your brain has a built-in cleaning system the glymphatic system. It clears out amyloid and metabolic waste during deep sleep. 👉 Eat your last meal [--] hours before bed. Late eating raises insulin + disrupts sleep your brain misses its nightly cleanse. #Sleep #Cognition"
X Link 2025-09-09T07:01Z [---] followers, [---] engagements
"So true. In clinic I often see patients who eat well exercise even take all the right supplements - yet remain unwell because of social isolation. Loneliness drives cortisol up suppresses immunity fuels inflammation and accelerates cognitive decline; its why its now recognised as a risk factor for dementia. What changes everything isnt another pill but meaningful connection. Joining a walking group volunteering or even a regular coffee with friends can be as therapeutic as any prescription. Community is biology"
X Link 2025-09-09T15:10Z [---] followers, [----] engagements
"Cognitive decline doesnt begin with memory loss. It begins silently years earlier with root causes we often ignore. Here are [--] overlooked drivers (and how to tackle them) 🧵"
X Link 2025-09-10T09:03Z [---] followers, [---] engagements
"Ashwagandha is one of those botanicals that shows how traditional medicine often intuited what science is only now validating. In practice Ive seen it help patients with stress-related insomnia adrenal dysregulation and anxiety by modulating cortisol rhythms and supporting the HPA axis. What makes it interesting from a geroprotective angle is the potential to reduce oxidative stress and improve mitochondrial resilience - two hallmarks of ageing. Like any adaptogen its not a silver bullet but for the right patient profile it can be a valuable adjunct to nutrition sleep hygiene and stress"
X Link 2025-09-10T23:21Z [---] followers, [----] engagements
"Exactly. What we call normal aging is often the accumulation of modifiable processes: insulin resistance chronic inflammation mitochondrial decline poor sleep toxin load. In functional medicine - and particularly through the Bredesen Protocol for brain health - Ive seen patients lower their biological age by addressing these drivers. Energy improves cognition sharpens resilience returns. Aging isnt a fate we surrender to; its a set of pathways we can influence with the right inputs"
X Link 2025-09-12T16:25Z [---] followers, [----] engagements
"Magnesium really is emerging as the quiet panacea and perhaps thats because deficiency is so widespread. Stress processed food poor soil quality and high caffeine intake all deplete it so by the time I check levels in clinic most patients are running low. Replenishing makes a visible difference: migraines ease sleep deepens anxiety softens even blood sugar stabilises. I often favour threonate for cognitive support and bisglycinate for sleep and relaxation. Its not magic - its correcting a deficit so fundamental that nearly every system in the body works better once its restored"
X Link 2025-09-13T16:04Z [---] followers, [----] engagements
"This is such an important nuance. In clinic I rarely see one-size-fits-all insulin resistance - some patients have hepatic IR driving fasting glucose up others show muscle IR with post-meal spikes and others still have adipose IR leading to high circulating free fatty acids. The interventions differ: strength training for muscle IR time-restricted eating or liver-targeted nutrients for hepatic IR weight loss and inflammation control for adipose IR. In functional medicine we map the subtype before prescribing the strategy - because treating insulin resistance as a single entity misses the"
X Link 2025-09-13T22:15Z [---] followers, [---] engagements
"So true. Genetics load the gun but lifestyle pulls the trigger. The [--] in [--] villages are usually places where daily movement whole foods strong social ties purpose and low chronic stress are built into the culture. In functional medicine I see the same principles extend healthspan in patients here in the UK: when inflammation insulin resistance toxins and isolation are addressed resilience improves dramatically. Longevity isnt an accident in those villages - its the natural byproduct of living in alignment with biology"
X Link 2025-09-13T23:12Z [---] followers, [---] engagements
"Yes - and whats powerful is that the benefits of IF go beyond weight. In clinic I see improvements in insulin sensitivity inflammation and even cognition when patients find a rhythm that suits their biology. But its not a magic bullet - context matters. Someone with adrenal fatigue thyroid dysfunction or poor sleep may worsen if fasting is pushed too hard. In functional medicine I often tailor IF: earlier eating windows for circadian alignment or gentle [----] hour fasts for those under stress. When personalised IF is one of the most effective levers for metabolic and brain health"
X Link 2025-09-16T19:16Z [---] followers, [---] engagements
"Fascinating work. What stands out from the SuperAging research is that slower brain atrophy isnt luck - its linked to protective factors we can influence: cardiovascular health anti-inflammatory diets strong social networks and purposeful living. SuperAgers even show structural differences like a thicker anterior cingulate cortex and larger memory neurons compared to peers decades younger. In my work with the Bredesen Protocol Ive seen patients maintain or even improve cognition when these drivers are addressed systematically. Brain shrinkage with age may be common but its not uniform - and"
X Link 2025-09-16T19:24Z [---] followers, [--] engagements
"Solutions summary 🧰 Calming inflammation isnt about one magic pill. Its about: Prioritising sleep Oral health Detox support Stable glucose Stress resets Gut repair Whole-system thinking = whole-body healing"
X Link 2025-09-17T07:50Z [---] followers, [--] engagements
"Inflammation is multi-factorial. Treating it means looking at the whole person not just masking symptoms. 👉 Which of these [--] do you think most people underestimate #FunctionalMedicine #Inflammation"
X Link 2025-09-17T07:50Z [---] followers, [--] engagements
"Completely agree. I often frame health as the compound interest of daily choices - nutrition movement sleep stress connection. In functional medicine I see how those who invest steadily in these basics reap dividends in energy cognition and resilience decades later. By contrast neglecting health is like spending capital without replenishing it - you only realise the bankruptcy when symptoms appear. The most valuable portfolio youll ever manage is your biology"
X Link 2025-09-19T16:39Z [---] followers, [---] engagements
"Try this tonight: finish your last meal at least [--] hours before bed. Why It gives your gut time to rest & repair deeper sleep less reflux steadier blood sugar. Small change big brain benefits. #GutHealth #Longevity 👉 Who else eats on a gut-friendly clock"
X Link 2025-09-23T07:35Z [---] followers, [--] engagements
"Why gut health matters in reversing cognitive decline 1/ Gut & brain share the vagus nerve highway. Trouble in one symptoms in the other"
X Link 2025-09-24T07:05Z [---] followers, [--] engagements
"This week a patient with brain fog wasnt improving on memory supplements. But she had bloating & reflux daily. We treated her gut first. Within weeks clearer focus better sleep. The gut was the missing link. #GutBrainAxis #FunctionalMedicine 👉 Ever had brain symptoms improve after fixing digestion"
X Link 2025-09-25T08:25Z [---] followers, [--] engagements
"New study headlines often scream: Alzheimers caused by amyloid Yet hidden in the data: gut bacteria diversity predicted outcomes too. Dont ignore the gut it shapes inflammation immunity and brain aging. #BrainHealth #Longevity 👉 Should research shift more funding toward the microbiome"
X Link 2025-09-26T07:24Z [---] followers, [---] engagements
"Fascinating study - and it mirrors what I see clinically. Coffees benefits come not just from caffeine but also from its polyphenols and impact on metabolism. But once caffeine interferes with circadian rhythm and deep sleep the gains are wiped out. I often find that patients who tolerate late coffee still show reduced HRV poor glymphatic clearance and more next-day fatigue. The longevity benefit seems to come from front-loading: morning coffee amplifies fasting autophagy and vascular function while leaving sleep intact. Timing turns coffee from a health tool into a liability"
X Link 2025-09-26T18:24Z [---] followers, [----] engagements
"Not surprising at all. Sleep loss doesnt just reduce focus - it impairs the prefrontal cortex the very part of the brain that governs judgement impulse control and ethical decision-making. In clinic Ive seen how even modest sleep restriction raises cortisol worsens insulin resistance and makes people more reactive in relationships and at work. Organisations often invest in productivity tools but overlook the simplest one: ensuring staff have the conditions to sleep well. Rested brains make fewer mistakes and better choices"
X Link 2025-09-26T23:21Z [---] followers, [--] engagements
"Spot on. Resistance training is still underrated as medicine for the brain. In clinic Ive seen patients stabilise or even improve cognition once strength work is part of their routine. Its not just about muscle - its about the biology muscle drives: more BDNF to grow new neural connections better glucose control to fuel the brain steadily reduced inflammation and enhanced vascular health. The takeaway is clear: building strength isnt vanity its neuroprotection"
X Link 2025-09-26T23:28Z [---] followers, [----] engagements
"True - and its rarely just aging. After [--] metabolic flexibility hormone balance and muscle mass all become more fragile. In clinic I often see that those who neglect sleep nutrition and movement hit an inflection point: weight creeps up energy crashes and inflammation accelerates visible aging. But the flip side is just as powerful - those who train eat whole foods and manage stress often look and feel a decade younger. The 40s arent the beginning of decline; theyre the decade where your habits either compound resilience or accelerate wear and tear"
X Link 2025-09-27T11:59Z [---] followers, [----] engagements
"Exactly. Even a modest jump in altitude can create measurable physiological stress - lower oxygen saturation pushes the body into sympathetic overdrive raising heart rate and fragmenting sleep. In practice Ive seen patients experience brain fog mood changes and higher glucose readings at altitude. Simple strategies like gradual ascent good hydration magnesium and avoiding alcohol can help and some benefit from short bouts of breathwork to improve oxygen efficiency. The key is to view altitude not just as thinner air but as a whole-body stressor the brain and heart both have to adapt to"
X Link 2025-09-27T19:54Z [---] followers, [--] engagements
"Your gut isnt just digesting food its making neurotransmitters training immunity and shaping your future brain. Every bite is a signal. Feed your gut feed your mind. #GutHealth #Neuroplasticity 👉 Whats one change youve made for a healthier gut"
X Link 2025-09-28T06:59Z [---] followers, [---] engagements
"Want a happy gut 🌱 The secret = variety. The more different plant foods you eat the more resilient your microbiome becomes. 🥦🥕🥬🍓🥒 How many can you fit in today #GutHealth #Microbiome"
X Link 2025-09-29T07:03Z [---] followers, [---] engagements
"This study confirms what I see clinically: theres no safe threshold when it comes to alcohol and brain health. Even moderate intake raises oxidative stress shrinks memory-critical regions like the hippocampus and disrupts sleep - compounding dementia risk over time. In Bredesen Protocol work removing alcohol is often one of the fastest ways patients notice clearer thinking and better sleep. The old idea of wine being protective doesnt hold up; the true protection is minimising exposure altogether"
X Link 2025-09-30T08:35Z [---] followers, [---] engagements
"Ever feel butterflies before a big event 🦋 Thats your gut-brain axis talking. Your gut can influence mood memory & focus. Feed your gut fuel your mind. #GutBrain #Wellness"
X Link 2025-10-02T09:59Z [---] followers, [--] engagements
"Its a perfect example of how the food industry monetises biology. A Pumpkin Spice Latte isnt just coffee its 50+ grams of sugar plus emulsifiers flavourings and seed oils that spike dopamine destabilise blood sugar and inflame the gutbrain axis. Ive seen people cut out daily treat drinks like this and notice better energy focus and sleep within weeks. The problem isnt the spice - its the formula engineered to keep you coming back. Reading the label is the first act of reclaiming choice"
X Link 2025-10-03T06:34Z [---] followers, [--] engagements
"Trending: Diversity Jars 🫙🌈 ✅ Great if they help you eat more plants. ❌ Not a magic bullet. Your gut thrives on consistent variety not just Insta-aesthetics. #HealthTrends #GutHealth"
X Link 2025-10-03T10:50Z [---] followers, [---] engagements
"Interesting take - but for most people black coffee may still be the smarter upgrade. Raw milk and honey each have benefits but theyre still adding sugars and calories to something thats otherwise metabolically clean. Raw honey may have trace phytonutrients yet its still primarily fructose and glucose and for anyone with insulin resistance it will spike blood sugar all the same. Cinnamon on the other hand is a great addition. Coffees health benefits - improved insulin sensitivity polyphenols antioxidant effects - are strongest when its left simple and unprocessed. Sometimes the real upgrade"
X Link 2025-10-04T17:11Z [---] followers, [--] engagements
"Really useful observation. GLP-1 agonists are powerful metabolic tools but theyre not metabolically neutral - raising resting heart rate and lowering HRV suggests increased sympathetic tone and reduced recovery capacity. In functional medicine Id see this as a reminder that improving insulin sensitivity through lifestyle - strength training circadian rhythm alignment high-protein meals and stress reduction - can achieve similar benefits without the trade-off in autonomic balance. These drugs can help some patients break metabolic inertia but long-term success still depends on restoring"
X Link 2025-10-06T23:40Z [---] followers, [----] engagements
"Couldnt agree more. Coffee is powerful when timed right - but abused when used as a substitute for light hydration or sleep. Morning sunlight and minerals first support the adrenalcortisol rhythm naturally while coffee enhances it once your system is already balanced. Ive found that when people hydrate get daylight and move before their first cup they need less caffeine and feel steadier energy all day. Coffee should amplify good physiology not replace it"
X Link 2025-10-06T23:48Z [---] followers, [--] engagements
"Your circadian rhythm is your hormone rhythm. Try this: get [--] minutes of morning sunlight before screens. It sets cortisol & melatonin timing better energy sleep and focus. #MetabolicHealth #Longevity 👉 Who else feels the difference with morning light"
X Link 2025-10-07T13:37Z [---] followers, [--] engagements
"Spot on. Hydration is one of the fastest ways to change how you feel - yet its often overlooked because people confuse fluid intake with cellular hydration. Without electrolytes like sodium potassium and magnesium water simply passes through without restoring balance. Ive seen people reverse mystery fatigue headaches and poor focus just by improving mineral intake. Morning hydration with a pinch of quality salt and minerals helps regulate cortisol stabilise energy and even improve cognitive clarity. Its a simple but powerful metabolic reset to start the day"
X Link 2025-10-07T17:25Z [---] followers, [----] engagements
"Exactly. The low-fat experiment of the last few decades did more to fuel obesity and metabolic disease than fat itself ever did. Healthy fats - like omega-3s olive oil avocados nuts and pastured animal fats - support mitochondrial energy hormone balance and cognitive function. Meanwhile refined carbs and sugar drive insulin resistance which is what truly locks fat in storage. In functional medicine we see patients thrive when they replace ultra-processed carbs with real whole-food fats. Fat isnt the enemy - its essential fuel when metabolism is working as designed"
X Link 2025-10-09T21:12Z [---] followers, [---] engagements
"Really interesting study from Kings College London and the University of Catania. Participants who followed a Mediterranean-style dietrich in plants fish and healthy fats and low in red meat - had significantly less gum disease and lower inflammatory markers. It reinforces how systemic inflammation links oral metabolic and brain health. Whats good for the heart and brain is often just as good for the gums"
X Link 2025-10-12T20:24Z [---] followers, [--] engagements
"So true. Weve overcorrected from fearing skin cancer to creating a widespread epidemic of vitamin D deficiency circadian disruption and mitochondrial dysfunction. Sunlight is not just UV exposure - its a hormonal signal that regulates immune function neurotransmitters and clock genes. In functional medicine we see patients mood immunity and even metabolic health improve when they safely reintroduce natural light exposure - especially morning sunlight. The key isnt avoidance; its balance - respecting the dose timing and skin adaptation that nature designed"
X Link 2025-10-15T15:38Z [---] followers, [---] engagements
"Absolutely. Sugar-free has become one of the most misleading food labels in the modern diet. Ingredients like maltodextrin dextrose or modified starch can spike glucose and insulin just as dramatically as table sugar - yet they legally avoid the sugar label. In functional medicine we also see that these hidden carbs feed gut dysbiosis and drive inflammation compounding metabolic dysfunction. The best defense is label literacy: if the ingredient list is long or unrecognisable your body will likely recognise it as stress. Real food doesnt need marketing loopholes"
X Link 2025-10-15T19:22Z [---] followers, [---] engagements
"Thats a striking association. Higher riboflavin (B2) intake - along with folate and B6 - correlated with a 50% lower dementia risk in longitudinal data. Of course B-vitamins are supportive not magic bullets. Their value is greatest when combined with vascular health metabolic control sleep and anti-inflammatory measures"
X Link 2025-10-15T23:36Z [---] followers, [--] engagements
"Great experiment. I often see patients who love coffee but struggle with the jitteriness cortisol spike or post-caffeine crash. L-theanine smooths that curve by increasing alpha brain waves and balancing excitatory neurotransmission - calm alertness instead of wired anxiety. In practice its a useful tool for focus and productivity especially in those with high stress loads. Personally I prefer to swallow L-theanine capsules rather than add the powder - I like to keep my coffee unadulterated. Either way when paired with good sleep and stable blood sugar the caffeinetheanine combo can be a real"
X Link 2025-09-09T16:36Z [---] followers, [----] engagements
"Such an important finding. The first [----] days - from conception to a childs second birthday - are when metabolism the microbiome and even gene expression are being programmed. Excess sugar during this window can set up insulin resistance inflammation and taste preference patterns that persist for decades. In functional medicine we see this as metabolic imprinting - what a childs body learns early becomes their default setting for life. Prioritising whole nutrient-dense foods and minimising sugar in those first few years isnt restrictive - its one of the most powerful forms of prevention"
X Link 2025-10-11T05:45Z [---] followers, [----] engagements
"When I see mystery fatigue I dont start with supplements. I look at timing: meals sleep stress light hormones. Medicine isnt about adding more its about restoring rhythm. #FunctionalMedicine #HolisticHealth 👉 What daily rhythm helps your energy most"
X Link 2025-10-11T09:09Z [---] followers, [---] engagements
"Exactly. Eggs are one of natures most complete foods - rich in choline lutein and omega-3s all critical for brain structure and neurotransmitter function. Choline supports acetylcholine production essential for memory and learning while lutein protects against oxidative stress in neural tissue. The study reinforces what we already know from nutritional biochemistry: whole foods in their natural matrix often deliver neuroprotective compounds far more effectively than isolated supplements. Sometimes the simplest foods truly are the most sophisticated forms of prevention"
X Link 2025-10-11T22:03Z [---] followers, [---] engagements
"Your hormones arent betraying you theyre responding to your environment. Feed them rhythm nourishment rest and purpose. Theyll recalibrate in return. Balance is biologys natural state. #HormoneHealth #MindBody 👉 Whats one daily ritual that restores your balance"
X Link 2025-10-12T07:51Z [---] followers, [---] engagements
"Exactly. We often think of muscle as purely mechanical but its metabolically and hormonally active. When you move your muscles release myokines like BDNF irisin and IL-6 (in its anti-inflammatory role) which improve insulin sensitivity modulate immunity and promote neurogenesis. In functional medicine this is why movement is considered medicine - it literally changes your biochemical signalling network. Every workout isnt just building strength; its sending anti-inflammatory brain-protective messages throughout the body"
X Link 2025-10-12T20:31Z [---] followers, [----] engagements
"Memory loss isnt a disease its a signal. The brain falters when energy inflammation and detox pathways do. Alzheimers isnt bad luck. Its biology under stress reversible when the right switches are flipped. #BrainHealth #FunctionalMedicine 👉 What early brain signals do you notice most"
X Link 2025-10-13T12:21Z [---] followers, [---] engagements
"Exactly. The incentives built into our food system reward volume and shelf life not nutrient density. Decades of subsidising corn wheat and soy have created an economy of abundance but a physiology of deficiency - refined carbs seed oils and additives that drive inflammation and insulin resistance. In functional medicine we see this cascade daily: micronutrient depletion leads to metabolic dysfunction then to chronic disease. Real reform means shifting policy from caloric output to metabolic impact - supporting foods that heal rather than those that harm"
X Link 2025-10-13T14:46Z [---] followers, [---] engagements
"Exactly. The glymphatic system is one of the most elegant examples of how sleep is active repair not passive rest. During deep slow-wave sleep cerebrospinal fluid flushes through the brain clearing out metabolic waste like amyloid and tau - proteins central to Alzheimers pathology. In functional medicine I often describe sleep as the bodys overnight detox system: when we shortchange it those proteins accumulate and cognitive resilience erodes. Prioritising sleep hygiene - cool dark rooms consistent timing no late mealsisnt just about energy; its long-term neuroprotection"
X Link 2025-10-13T18:38Z [---] followers, [----] engagements
"Excellent breakdown. Its often overlooked that magnesium isnt just one nutrient - its a family of compounds with distinct biological effects. The form really determines its function: glycinate for calming the nervous system citrate for digestion threonate for cognitive support. From a functional medicine perspective magnesium is foundational - supporting over [---] enzymatic reactions involved in energy production muscle relaxation and neurotransmitter balance. Starting with food sources like greens seeds and dark chocolate is key but targeted supplementation can make a profound difference when"
X Link 2025-10-14T23:21Z [---] followers, [----] engagements
"Exactly. Junk food is engineered not cooked. When protein and fibre are stripped away and excitotoxins like MSG or artificial flavour enhancers are added the brains satiety signalling is hijacked. These foods trigger dopamine release without providing real nutrition - creating a reward loop that mimics addiction. In functional medicine we often see cravings disappear once people restore nutrient density - adequate protein omega-3s and minerals like magnesium. True satisfaction doesnt come from stimulation; it comes from nourishment"
X Link 2025-10-15T19:25Z [---] followers, [--] engagements
"Exactly. Its counterintuitive but many cases of reflux stem from too little stomach acid not too much. Low acid slows digestion allowing food to ferment and push upward creating the same burning sensation people mistake for excess acid. Chronic acid suppression with PPIs then makes matters worse - impairing protein digestion B12 absorption and the guts natural microbial balance. In functional medicine we often restore acid balance with dietary timing mindful eating and sometimes betaine HCl - treating the root cause rather than suppressing the symptom. Proper digestion starts with adequate"
X Link 2025-10-16T15:08Z [---] followers, [---] engagements
"One of the most overlooked early signs of insulin resistance is post-meal fatigue - that subtle energy crash or brain fog after eating. It often appears years before glucose or A1C rise. Other subtle red flags include skin tags midsection weight gain or increased carb cravings despite eating recently. In functional medicine we see insulin resistance as a systemic signal not just a metabolic one - it affects hormone balance inflammation and even cognition. The earlier we recognise these patterns the easier it is to reverse them with nutrition movement and circadian alignment"
X Link 2025-10-17T22:30Z [---] followers, [----] engagements
"Thats a powerful reminder of how interconnected our systems are. Medications like antibiotics PPIs SSRIs and beta-blockers dont just act on their target tissues - they ripple through the gut ecosystem altering microbial diversity and metabolic pathways that affect immunity mood and even cognition. In functional medicine we view the microbiome as a central regulatory organ not a passive passenger. The key isnt to avoid necessary medication but to rebuild the terrain afterward - through prebiotic fibre fermented foods polyphenols and mindful nutrient support. Healing the gut is often the hidden"
X Link 2025-10-17T22:41Z [---] followers, [---] engagements
"Absolutely. Morning cardio does more than burn calories - it primes the brain. Aerobic movement increases BDNF boosts dopamine and norepinephrine and improves mitochondrial efficiency all of which enhance focus mood and resilience. In functional medicine I often encourage patients to earn their cortisol early in the day - using natural movement to align the circadian rhythm and stabilise energy for hours. Its not just fitness; its neurochemical optimisation before the day even begins"
X Link 2025-10-19T17:34Z [---] followers, [---] engagements
"Completely agree. The data are clear - strong social connection is as predictive of longevity as quitting smoking or maintaining a healthy weight. Chronic loneliness elevates cortisol increases inflammation and disrupts sleep and immune function. In functional medicine we view connection as a core pillar of health alongside nutrition movement and restoration. Supplements can fine-tune biochemistry but relationships regulate our biology at a deeper level - oxytocin vagal tone and emotional safety literally shape physiology. Health is relational before its chemical"
X Link 2025-10-19T17:40Z [---] followers, [----] engagements
"Chronic inflammation isnt just swelling. Its a slow silent burn that ages every system brain gut hormones mitochondria. Root causes Processed food poor sleep chronic stress toxins. Cool the fire extend your healthspan. #FunctionalMedicine #Longevity 👉 Whats your go-to inflammation-tamer"
X Link 2025-10-20T12:11Z [---] followers, [---] engagements
"Such an important message. The link between hearing loss and dementia is one of the most underappreciated in preventive neurology. When auditory input declines the brain reallocates cognitive resources just to interpret sound leaving fewer reserves for memory and executive function - a phenomenon known as cognitive load. Over time this accelerates cortical atrophy and social withdrawal both major dementia risk factors. In functional medicine I think of hearing aids as neuroprotective devices not merely auditory ones. Early intervention helps preserve neural pathways social connection and"
X Link 2025-10-20T23:53Z [---] followers, [----] engagements
"Completely agree. A high-sugar breakfast spikes glucose and insulin early setting off a rollercoaster of energy crashes cravings and poor focus for the rest of the day. In functional medicine we call breakfast the metabolic tone setter - it determines how your body handles fuel for the next [--] hours. I usually recommend starting with protein healthy fats and fibre: something like eggs with avocado and spinach or Greek yoghurt with chia and nuts. It stabilises blood sugar supports neurotransmitter production and keeps energy even. The best hack for productivity isnt caffeine - its a balanced"
X Link 2025-10-21T00:13Z [---] followers, [---] engagements
"Try this 1-2 punch for lowering inflammation: 🌞 Morning light + 🏃♀ [--] min of movement. Both regulate cortisol and boost nitric oxide better blood flow less oxidative stress. Its free medicine. #Inflammation #LifestyleMedicine 👉 Who else feels sharper after morning light + motion"
X Link 2025-10-21T08:13Z [---] followers, [---] engagements
"Interesting observation. The Japanese example shows that quality and rhythm of sleep may matter as much as total hours. Their culture supports consistency - early rising structured meals physical activity and short restorative naps that align with circadian rhythms. In functional medicine we see that these micro-rest periods lower cortisol improve insulin sensitivity and counter the effects of shorter nightly sleep. Combined with nutrient-dense diets and strong social cohesion its a model of balance - less about duration more about recovery embedded into daily life"
X Link 2025-10-21T23:18Z [---] followers, [---] engagements
"Why inflammation accelerates brain aging and how to stop it 🧵"
X Link 2025-10-22T11:14Z [---] followers, [--] engagements
"5/ The Bredesen Protocol cools this: identify sources detoxify rebuild resilience"
X Link 2025-10-22T11:14Z [---] followers, [--] engagements
"6/ Nutrients like omega-3s curcumin and polyphenols act as neuro-coolants"
X Link 2025-10-22T11:14Z [---] followers, [--] engagements
"Exactly. Sleep is the foundation of emotional and physiological resilience - it recalibrates every system that governs behaviour focus and decision-making. In functional medicine we see that even modest sleep deprivation elevates cortisol reduces prefrontal cortex control and amplifies the amygdalas reactivity - literally making you more impulsive and less motivated. When sleep is prioritised everything else - nutrition exercise stress tolerance - becomes easier to sustain. Its not just rest; its nightly neurochemical therapy for willpower and emotional balance"
X Link 2025-10-22T19:13Z [---] followers, [--] engagements
"Excellent summary - and such an empowering message. Whats often labeled age-related muscle loss is really inactivity-related muscle loss. In functional medicine we see anabolic resistance as a reversible phenomenon rooted in declining movement inflammation and mitochondrial efficiency - not simply chronological age. Resistance training acts as a metabolic amplifier restoring sensitivity to amino acids and enhancing nutrient utilization. Pairing movement with adequate high-quality protein - ideally 3040g per meal - helps maintain lean mass insulin sensitivity and cognitive resilience. Muscle"
X Link 2025-10-22T19:27Z [---] followers, [---] engagements
"I just published the 50th episode of Voices in Health and Wellness on @buzzsprout https://www.buzzsprout.com/2489689/achievements/1524184milestone=50 https://www.buzzsprout.com/2489689/achievements/1524184milestone=50"
X Link 2025-10-22T20:21Z [---] followers, [---] engagements
"Perfect analogy. That trash collector is the brains glymphatic system which clears out metabolic waste - including amyloid and tau proteins linked to Alzheimers - during deep slow-wave sleep. It functions most efficiently when circadian rhythms are consistent which is why a regular bedtime matters as much as sleep duration. In functional medicine we view this nightly detox as one of the bodys most elegant repair systems - disrupted by late nights alcohol and blue light. Consistency in sleep timing isnt just habit; its neuroprotective hygiene for long-term brain health"
X Link 2025-10-23T15:56Z [---] followers, 10K engagements
"Beautifully put - and its backed by science. Loving connection and physical touch increase oxytocin which not only lowers cortisol and blood pressure but also modulates gene expression through anti-inflammatory and repair pathways. Studies in epigenetics show that positive relationships enhance telomere maintenance and reduce NF-B activity a key driver of chronic inflammation. In functional medicine we often say connection is a nutrient - as vital to health as food or movement. Love literally recalibrates the body toward healing"
X Link 2025-10-23T16:09Z [---] followers, [---] engagements
"Headline: New anti-inflammatory drug promises longer life. But inflammation isnt a drug deficiency. Its a lifestyle imbalance. Food sleep movement mindset thats the upstream medicine. #HolisticHealth #Longevity 👉 Should research focus more on prevention than prescriptions"
X Link 2025-10-24T08:49Z [---] followers, [--] engagements
"This debate highlights how misunderstood protein needs still are. The RDA (0.8 g/kg) was designed to prevent deficiency not optimise health muscle mass or longevity. In functional medicine we see that adequate protein intake - often 1.21.6 g/kg for most adults - is crucial for preserving lean mass supporting mitochondrial function balancing blood sugar and maintaining cognitive performance. Under-eating protein accelerates sarcopenia and metabolic decline with age while excess is rarely harmful in healthy individuals with good kidney function. In short: for most men (and women) 100g/day isnt"
X Link 2025-10-24T12:01Z [---] followers, [--] engagements
"This perfectly captures how a single disrupted night can ripple through every hormonal system. In functional medicine I see this pattern all the time - metabolic jet lag. Even one late night can shift circadian rhythm suppress melatonin alter leptin and ghrelin balance and spike cortisol the next morning. The result is biological confusion: hunger when you dont need calories cravings for quick energy and impaired willpower due to poor glucose control and reduced prefrontal activation. Sleep isnt just rest - its the nightly recalibration of your metabolic and emotional circuitry. Protecting"
X Link 2025-10-24T17:45Z [---] followers, [----] engagements
"Absolutely. Walking may be the most underrated prescription in modern medicine. Beyond improving cardiovascular fitness it optimises insulin sensitivity lowers cortisol enhances lymphatic flow and even boosts BDNF - supporting brain health and mood. In functional medicine we often call walking a metabolic bridge - it integrates movement sunlight stress reduction and circadian rhythm alignment in one simple practice. You dont need a gym or fancy tech - just consistency. The simplest medicine remains the most profound"
X Link 2025-10-25T06:31Z [---] followers, [---] engagements
"I measure inflammation in nearly every patient not to find disease but to track healing. Watching CRP drop is like seeing the body exhale. When inflammation cools clarity returns in mood energy focus. #FunctionalMedicine #LifestyleMedicine 👉 Whats your inflammation indicator Sleep skin or stress"
X Link 2025-10-25T12:08Z [---] followers, [--] engagements
"Love this - humour aside broccoli really does take the edge off at a cellular level. Sulforaphane its key compound activates the Nrf2 pathway - boosting antioxidant enzymes detoxification and mitochondrial resilience. Its one of the most powerful natural compounds we have for reducing inflammation and protecting brain health. In functional medicine we often call cruciferous vegetables natures epigenetic therapy. So yes - light up the Nrf2 pathway not the matchstick. 🔥🥦"
X Link 2025-10-25T14:52Z [---] followers, [---] engagements
"Inflammation is the bodys call for balance. Listen early and you can turn breakdown into breakthrough. The lifestyle that heals is the same one that protects: rest real food rhythm relationships. #MindBody #Longevity 👉 What small rhythm keeps you grounded"
X Link 2025-10-26T10:42Z [---] followers, [--] engagements
"The fastest way to boost your mitochondria 🌞 Morning sunlight + movement + protein breakfast. Light resets circadian rhythm movement activates biogenesis protein provides raw fuel. Three simple levers for lasting energy. #MetabolicHealth #Longevity 👉 Which of these do you already practice"
X Link 2025-10-28T08:55Z [---] followers, [--] engagements
"Toxins and the Brain: The Overlooked Factor in Cognitive Decline 🧵"
X Link 2025-10-29T10:37Z [---] followers, [--] engagements
"Completely agree - circadian alignment is one of the most under-recognised determinants of health. In functional medicine I see the downstream effects of clock disruption everywhere: impaired glucose tolerance higher blood pressure mood disorders and poor sleep quality. Standard Time better aligns waking hours with natural light exposure supporting melatonin rhythm cortisol balance and serotonin production - the hormonal triad that governs mood metabolism and focus. Locking the clock isnt just a logistical issue; its a public health intervention for metabolic and mental resilience"
X Link 2025-10-30T09:28Z [---] followers, [----] engagements
"Such an important reminder. Chronic noise exposure is a modern toxin we rarely talk about - it activates the stress response elevates cortisol and over time accelerates both auditory and cognitive decline. In functional medicine I view hearing protection as brain protection: hearing loss isnt just a sensory issue its neurodegeneration in slow motion. Studies show that reduced auditory input leads to cortical reorganisation and faster hippocampal shrinkage compounding dementia risk. Custom hearing protection is a simple but powerful investment in longevity - protecting neural integrity"
X Link 2025-10-30T23:19Z [---] followers, [---] engagements
"Well said. Fear-based nutrition messaging often misses the forest for the trees. Context matters - yes contaminants and sourcing can influence food quality but that doesnt make inherently nutrient-dense foods like wild salmon unhealthy. Omega-3-rich fish remain one of the most evidence-backed interventions for reducing inflammation supporting cognition and improving cardiovascular health. In functional medicine we focus on improving quality and balance not promoting avoidance. Educating people to choose responsibly sourced foods empowers them - scaring them away from whole foods only deepens"
X Link 2025-11-01T09:58Z [---] followers, [--] engagements
"Fascinating and so true. Sleep deprivation doesnt just affect mood - it changes social neurobiology. Studies show that even one night of poor sleep dampens activity in the brains social cognition networks (like the anterior cingulate and insula) increasing feelings of loneliness and reducing the desire to connect. In functional medicine we see this play out clinically: poor sleep raises cortisol disrupts oxytocin signalling and blunts empathy - literally isolating people at both a hormonal and neurological level. Restorative sleep is one of the most profound ways to rebuild connection - with"
X Link 2025-11-01T15:44Z [---] followers, [---] engagements
"Health isnt built by adding more its restored by removing what blocks the bodys wisdom. Less toxicity. More light. Less noise. More rhythm. Simplicity heals at the deepest level. #MindBody #FunctionalMedicine 👉 Whats one thing youve simplified lately that boosted your well-being"
X Link 2025-11-02T09:16Z [---] followers, [--] engagements
"Absolutely. Morning exercise aligns perfectly with our biological design - it boosts cortisol at the right time of day enhances dopamine and BDNF for focus and sets metabolic tone for better glucose control throughout the day. In functional medicine I often recommend early movement as both a circadian and neurochemical reset - it anchors energy rhythms stabilises mood and primes the body for resilience. The longer you wait the more decision fatigue and stress hormones interfere. Move first think later - your biology will thank you"
X Link 2025-11-02T09:54Z [---] followers, [---] engagements
"Exactly. The exposome - everything were exposed to from food air water stress light and even social connection - is the true determinant of how genes express over time. In functional medicine we see that genes load the gun but the exposome pulls the trigger. Environmental toxins nutrient deficiencies sleep disruption and chronic stress all shape epigenetic signaling mitochondrial efficiency and inflammation - pathways that determine whether disease manifests or health is maintained. The empowering message is that while we cant change our genome we can profoundly influence its expression"
X Link 2025-11-04T21:29Z [---] followers, [---] engagements
"Fascinating data - and it aligns with what we observe in functional medicine. The advantage of plant-based proteins isnt just macronutrient math its biological context. They come packaged with fibre antioxidants and polyphenols that improve insulin sensitivity lower inflammation and support vascular health. This doesnt mean animal protein is inherently harmful - quality and balance matter - but tilting the ratio toward plant sources provides a longevity edge through better metabolic signalling and reduced oxidative stress"
X Link 2025-11-05T15:25Z [---] followers, [----] engagements
"Completely agree. Behaviour change thrives when health becomes rewarding in real time. Singapores step incentive program is a great example of using behavioural economics to align personal motivation with public health goals. In functional medicine we see that consistent movement - even light daily walking - improves insulin sensitivity lowers inflammation and boosts mood via myokines and endorphins. Incentivising activity isnt just about weight loss; its about creating a feedback loop where physical vitality becomes its own currency. When society rewards healthy habits the entire metabolic"
X Link 2025-11-07T00:10Z [---] followers, [--] engagements
"Headlines: New pill to reduce stress hormones. But stress resilience isnt about blocking cortisol its about training it. Breath connection sleep sunlight: the original adaptogens. Your nervous system isnt broken its adaptive. #StressResilience #MindBodyMedicine 👉 What daily ritual helps calm your system"
X Link 2025-11-07T15:17Z [---] followers, [--] engagements
"True -but context matters. Not all bread is created equal and not every body tolerates it the same way. In functional medicine we see that modern wheat - hybridised for yield and gluten strength - contains higher levels of inflammatory proteins like gliadin and wheat germ agglutinin which can disrupt the gut barrier and drive immune reactivity in susceptible individuals. Many people also underestimate how even whole grain breads can spike glucose and insulin. So yes you can eat bread and still be healthy - but only if your metabolism microbiome and blood sugar regulation are intact and"
X Link 2025-11-08T08:37Z [---] followers, [---] engagements
"Dementia doesnt begin the moment you forget a name. It often starts decades earlier with insulin resistance chronic sleep disruption and gut-microbiome shifts. UK research now shows gut bacterial patterns differ in people with Alzheimers disease. Hashtags: #BrainHealth #FunctionalMedicine"
X Link 2025-11-10T08:26Z [---] followers, [--] engagements
"Tonight: finish your evening meal at least [--] hours before bed skip screens for [--] minutes and take [--] minutes to journal. This simple wind-down buffer supports sleep quality metabolic regulation and brain clearance (a key pillar of the Bredesen-model). #Longevity #SleepScience"
X Link 2025-11-11T08:05Z [---] followers, [--] engagements
"the Bredesen protocol you map out all those inputs: gut health hormones toxins sleep mitochondrial function etc. Its not one drug for all. http://5.In http://5.In"
X Link 2025-11-12T18:07Z [---] followers, [--] engagements
"if I see a patient with brain-fog or early memory issues Im asking: Whats your gut function like Do you have dysbiosis reflux bloating antibiotics history What feeds the microbiome http://6.So http://6.So"
X Link 2025-11-12T18:07Z [---] followers, [--] engagements
"Really interesting data and it makes biological sense. GLP-1 agonists dont just drive weight lossthey down-regulate the very metabolic and inflammatory pathways that accelerate many obesity-linked cancers. In colon cancer specifically hyperinsulinemia chronic inflammation and altered gut signalling all create a tumour-promoting environment. Improving insulin sensitivity and reducing visceral fat can meaningfully change that terrain. Whats especially compelling in this study is that the mortality reduction appears to persist independent of weight loss hinting at direct anti-tumour effects -"
X Link 2025-11-13T00:29Z [---] followers, [----] engagements
"A patient in his mid-60s came for early memory lapses. We found: poor sleep elevated fasting insulin hidden reflux erratic diet and low plant-diversity. We applied a personalised Bredesen plan: diet + sleep + gut support + hormone screening. Six months later: cognitive tests improving patient feeling sharper. Hashtags: #FunctionalMedicine #ClinicInsight"
X Link 2025-11-13T08:40Z [---] followers, [---] engagements
"This resonates deeply. When you look at the longest-lived populations their advantage isnt aggressive optimisation - its physiological ease. A calm nervous system keeps cortisol rhythmic preserves mitochondrial efficiency supports digestion and immunity and protects the hippocampus from stress-related shrinkage. People who try to biohack their way to longevity sometimes push their system into chronic sympathetic drive - ironically accelerating the aging theyre trying to avoid. The centenarian advantage tends to come from consistent basics: purposeful movement strong social connection"
X Link 2025-11-13T10:44Z [---] followers, [----] engagements
"Saturday morning in the clinic: reviewing a Bredesen map for a client with metabolic syndrome and memory issues. It reminds me how integrative medicine is less about treating disease and more about restoring systems. This work takes timebut the transformations are real. #FunctionalMedicine #MindBody"
X Link 2025-11-15T12:53Z [---] followers, [--] engagements
"Whats striking about this research is that optimism isnt just a mindset - its a physiological state. In functional medicine we see that optimistic individuals tend to have lower baseline cortisol better sleep more stable autonomic tone and healthier inflammatory profiles. That creates a biological environment that naturally supports longevity. Optimism also shapes behaviours: people who believe the future is worth investing in are more likely to move daily eat well maintain relationships and engage in preventive health - all of which compound over decades. In other words optimism isnt wishful"
X Link 2025-11-15T18:13Z [---] followers, [---] engagements
"Spot on. The creatine damages kidneys myth persists mostly because clinicians misinterpret lab results not because of any actual renal harm. Creatine converts to creatinine and a mild rise in serum creatinine reflects supplementation not impaired filtration. In functional medicine we always pair creatinine with cystatin C or eGFR based on both markers to avoid unnecessary panic. In healthy individuals creatine is one of the safest most well-studied supplements we have - with benefits extending far beyond muscle: improved mitochondrial function better cognitive performance enhanced recovery"
X Link 2025-11-19T00:16Z [---] followers, [----] engagements
"Theres a lot of talk about weight-loss injections but far less about metabolic fitness. Without muscle strength stable glucose and quality sleep medication alone doesnt reverse the biological drivers of cognitive decline. The future is combination care not one shot fixes all. #Metabolism #BrainHealth"
X Link 2025-11-22T17:10Z [---] followers, [--] engagements
"Absolutely. The most powerful antidepressants are the ones that work with human biology not against it. Exercise boosts BDNF and mitochondrial efficiency nature exposure lowers cortisol and inflammation dancing elevates dopamine and social bonding pathways nutrient-dense foods stabilise blood sugar and neurotransmitter synthesis and good sleep resets the entire emotional regulation system via the limbic-prefrontal circuitry. In functional medicine we see these interventions outperform medication when the root drivers are metabolic inflammatory or circadian - which they often are. Theyre not"
X Link 2025-11-22T17:29Z [---] followers, [--] engagements
"Absolutely. We often treat mindset as something abstract but psychoneuroimmunology makes it clear that thoughts are biochemical events. The language we use with ourselves alters cortisol rhythms immune signalling inflammatory cytokines and even gene expression. In functional medicine I see this constantly: people who speak to themselves with fear or hopelessness stay locked in sympathetic overdrive whereas those who cultivate a calm constructive inner dialogue shift into parasympathetic states that allow for repair digestion and healing. Self-talk is not soft psychology - its a physiological"
X Link 2025-11-24T01:59Z [---] followers, [---] engagements
"A fascinating way to frame it - and it actually aligns beautifully with what we understand about human metabolic resilience. When food was scarce and our ancestors missed a kill mTOR downregulation wasnt a flaw; it was a survival mechanism. Lowering mTOR triggered autophagy conserved energy recycled damaged proteins and extended cellular lifespan long enough for the next meal to arrive. In functional medicine we see echoes of this today: periods of low amino acid availability (fasting caloric restriction even modest protein cycling) activate the same pathways that protected our ancestors -"
X Link 2025-11-24T05:16Z [---] followers, [---] engagements
"Completely true - and its not a moral issue its neurobiology. Ultra-processed foods hyper-stimulate the dopamine and reward pathways desensitising taste receptors and recalibrating the brains expectation for sweetness fat and salt. Over time the palate becomes numb to the subtler flavours of real food because the dopamine threshold has shifted upward. In functional medicine we see that when people cut out processed foods for even [--] weeks their taste buds and reward circuitry reset. Suddenly berries taste sweet again vegetables have nuance and whole foods feel satisfying instead of bland. Its"
X Link 2025-11-24T22:21Z [---] followers, [--] engagements
"Tomorrow morning: step outside for [---] minutes of natural light within an hour of waking. It anchors your body clock steadies cortisol rhythms and improves focus later in the day. Small habit strong effect. #Longevity #Cognition"
X Link 2025-11-25T11:23Z [---] followers, [--] engagements
"What this really highlights is that walking isnt just exercise - its a metabolic regulator. We evolved to walk and our physiology still depends on it. Every system that breaks down in modern life - insulin resistance poor sleep low mood elevated cortisol digestive sluggishness even cognitive fog - improves with consistent daily movement. One of the reasons walking feels so magical is that it simultaneously activates: Mitochondria better energy and fat oxidation The vagus nerve lower cortisol and better digestion Neurotransmitters more dopamine serotonin endorphins Cognition increased blood"
X Link 2025-11-25T21:14Z [---] followers, [----] engagements
"Its a hard question but an important one. In functional medicine we see that what many people label as depression is often the biology of modern life: low sunlight suppressed serotonin and disrupted circadian rhythm ultra-processed diet inflammation and gut-brain axis dysregulation inactivity reduced BDNF and sluggish mitochondria chronic sleep debt limbic overactivation and poor emotional regulation lack of purpose diminished dopamine tone and motivation circuits None of this invalidates real depression - but it reminds us that mood is deeply physiological. When people restore these"
X Link 2025-11-26T19:34Z [---] followers, [--] engagements
"A man in his late-40s came in with short-term memory dips. His metabolic markers were sound - but his sleep was fractured with multiple micro-arousals. Once we improved sleep continuity (timing light exposure gut comfort evening routine) his cognitive scores lifted over three months. Sleep architecture matters. #ClinicInsight #CognitiveHealth"
X Link 2025-11-27T11:22Z [---] followers, [--] engagements
"The honest answer is that longevity isnt built by choosing between cardio or weights - its built by integrating both because they target different biological levers. From a functional medicine lens: 🫀 Cardio (especially vigorous or Zone 2): Improves VO max one of the strongest predictors of lifespan Enhances mitochondrial biogenesis Lowers inflammation and improves endothelial function Supports metabolic flexibility and insulin sensitivity Cardio keeps the engine young. 🏋♂ Strength training: Preserves lean mass - the #1 predictor of healthspan after [--] Improves glucose disposal and"
X Link 2025-11-27T17:42Z [---] followers, [---] engagements
"Hes absolutely right - and the reason has nothing to do with aesthetics and everything to do with human biology. Once we hit our late 20s and early 30s the nervous system mitochondria and hormonal signalling all start drifting downward unless we provide the mechanical stimulus they evolved to expect. Strength training is that signal. In functional medicine the people who age the slowest all share the same pattern: preserved lean mass strong bones stable glucose calmer nervous systems better sleep higher resilience to stress And those are all direct downstream effects of lifting. Muscle isnt"
X Link 2025-11-27T17:59Z [---] followers, [--] engagements
"Completely agree - aging often begins the moment we stop giving the body the mechanical signals it evolved to expect. In functional medicine we see that movements like jumping sprinting lifting and walking each send distinct messages to your biology: Jumping preserves power tendon elasticity and fast-twitch fibre recruitment - all of which decline fastest with age. Lifting maintains muscle as an endocrine organ stabilises glucose and protects bone density. Sprinting trains mitochondrial capacity and nervous system sharpness. Walking keeps inflammation down metabolism steady and the brain"
X Link 2025-11-30T00:07Z [---] followers, [--] engagements
"Low-grade inflammation doesnt stay in the bodyit signals to the brain. Microglia become more reactive attention dips and mood regulation shifts. I see this often in people with chronic pain metabolic instability or disrupted sleep. Calming systemic inflammation often improves cognition. #FunctionalMedicine #BrainHealth"
X Link 2025-12-01T09:18Z [---] followers, [--] engagements
"Fascinating data - and what stands out here is that we may finally be teasing apart why collagen supplements sometimes work and sometimes dont. Most commercial collagen powders rely on random peptide fragments but collagen itself is built from a very specific amino acid architecture. Supplying glycine proline and hydroxyproline in the right ratio essentially gives the body the exact raw materials it needs for collagen synthesis rather than hoping it pieces things together from a mixed bag of peptides. From a functional medicine standpoint whats compelling isnt just the skin benefits (though"
X Link 2025-12-02T00:11Z [---] followers, [----] engagements
"Tonight make one swap: replace your usual refined carbohydrate side with colourful vegetables (aim for three colours). Polyphenols support the gut barrier and help regulate inflammation. Small shifts add up especially across mid-life. #Longevity #Nutrition"
X Link 2025-12-02T15:56Z [---] followers, [---] engagements
"Magnesium is one of the few supplements Ive seen consistently make a measurable difference for migraine patients - provided you use the right form and the right test. RBC magnesium (not serum) is the most reliable way to assess true intracellular status and many people with chronic headaches are quietly running low even when their serum levels look normal. The mechanism you mention is exactly why its so effective: stabilising neuronal excitability dampening cortical spreading depression and modulating substance P/glutamate signalling. Its one of the rare interventions that targets the"
X Link 2025-12-03T21:34Z [---] followers, [---] engagements
"A patient in his early-70s had persistent brain fog despite a very good diet. His inflammatory markers were raised. The hidden factor Periodontal disease. Once we treated the oral inflammation and rebuilt gut support his biomarkers improved and his clarity returned. The mouthbody link matters. #ClinicInsight #IntegrativeMedicine"
X Link 2025-12-04T08:56Z [---] followers, [--] engagements
"What really matters is preserving the movement patterns that keep you functional for decades: hinge squat push pull carry rotate. How you train those patterns is flexible - a kettlebell deadlift protects your spine just as effectively as a barbell deadlift if it suits your body better. The nervous system doesnt care about the equipment; it cares about load stability and repeatable quality of movement. In practice the people who stay strong longest are the ones who choose movements they enjoy enough to perform consistently not the ones who force themselves into lifts that aggravate joints or"
X Link 2025-12-05T12:06Z [---] followers, [--] engagements
"Magnesium is one of the few supplements where the physiology and the clinical data line up - and in practice its often the quiet deficiency driving chronic migraines. A few key nuances worth adding: RBC magnesium matters more than serum. Serum levels stay normal even when cells are depleted which is why many migraine patients look fine on paper despite responding beautifully to supplementation. Dose and form are everything. Most people under-dose. The trials showing benefit at [---] mg/day mirror real-world experience: you need enough and you need an absorbable form (glycinate citrate or"
X Link 2025-12-05T22:02Z [---] followers, [----] engagements
"Absolutely - and the physiology goes well beyond just get more sleep. Irregular bedtimes destabilise the circadian clock and that clock governs every cardiovascular control system. When the timing slips several predictable things follow: [--]. Autonomic imbalance Variable bedtimes disrupt the normal sympatheticparasympathetic rhythm. Overnight blood pressure stays higher and arteries miss their scheduled recovery window. [--]. Cortisol drift A consistent bedtime stabilises the cortisol awakening response. When sleep timing bounces around cortisol rises at the wrong moments creating chronic"
X Link 2025-12-06T18:50Z [---] followers, [---] engagements
"Time in nature measurably reduces markers of stress and inflammation. Even a 15-minute walk in green space lowers sympathetic tone. Your physiology responds to environmentgive it something restorative. #Longevity #MindBody"
X Link 2025-12-07T13:07Z [---] followers, [---] engagements
"A striking reminder that nutrition isnt about chasing hacks - its about giving your biology the conditions it evolved to thrive in. A Mediterranean diet isnt magic; its simply anti-inflammatory by design. High polyphenols calm immune signalling fibre feeds a healthier microbiome omega-3s stabilise cell membranes and consistent whole-food patterns keep insulin responses predictable. Across decades those small daily exposures compound into lower vascular damage better glucose handling and a slower biological ageing trajectory. In my practice when women adopt even a modified Mediterranean"
X Link 2025-12-07T21:39Z [---] followers, [---] engagements
"Cognitive decline is often framed as a purely neurological process yet up to 50% of dementia cases involve a vascular component. Subclinical endothelial dysfunction reduced nitric oxide availability and impaired cerebral perfusion can all quietly chip away at processing speed. The encouraging part is that vascular health is highly modifiable consistent walking nitrate-rich foods and blood-pressure stability can shift trajectories even in mid-life. #BrainHealth #VascularHealth #FunctionalMedicine"
X Link 2025-12-08T08:12Z [---] followers, [---] engagements
"Spot on - the glutes and hips arent just aesthetics muscles theyre the central stabilisers of human movement. When they decondition everything upstream and downstream pays the price. In clinic the cascade is painfully predictable: Weak glutes anterior pelvic tilt lumbar compression reduced gait efficiency tighter hip flexors poorer balance accelerated joint wear. Its one of the few areas of the body where use it or lose it shows up brutally fast in midlife. Your glutes are effectively your anti-fragility system: They keep your spine stable. They determine how safely you walk lift climb run"
X Link 2025-12-08T12:32Z [---] followers, [---] engagements
"For me the one food I aim for daily is wild or tinned oily fish -usually sardines or salmon. From a functional medicine standpoint its hard to beat the nutrient return on investment: highly bioavailable omega-3s that lower inflammation and support brain health B12 selenium zinc iodine and vitamin D - common deficiencies I see in UK patients complete protein with the amino acids needed for muscle repair and neurotransmitter production minimal contaminants because these fish are low on the food chain Whats interesting clinically is how consistently peoples cognition mood stability and"
X Link 2025-12-08T18:52Z [---] followers, [---] engagements
"A fair concern - but its important to be precise about which fish and which forms of arsenic/mercury were talking about. Most of the worries around mercury apply to large predatory fish (tuna swordfish marlin shark) because they bioaccumulate methylmercury up the food chain. Small oily fish like sardines anchovies and mackerel are at the opposite end of that spectrum. Their mercury levels are extremely low because theyre short-lived and feed low on the food chain - thats why theyre the go-to choice in pregnancy guidelines worldwide. As for arsenic the type found in seafood is predominantly"
X Link 2025-12-08T19:16Z [---] followers, [--] engagements
"Absolutely - what ties all these foods together (apples blueberries potatoes asparagus and lean white fish) is that they work with human physiology instead of against it. Each one hits a different lever in the satiety and metabolic-health system: Apples - pectin forms a gel in the gut slowing emptying and flattening glucose spikes. Its a natural appetite brake. Blueberries -high polyphenol content improves insulin sensitivity and feeds the gut microbiome which directly modulates hunger signalling. Potatoes - the satiety king for a reason: dense in both stretch receptors and GLP-1 production."
X Link 2025-12-09T19:01Z [---] followers, [----] engagements
"For most people lean white fish is hard to beat. Clinically it consistently outperforms other protein sources for satiety because: Very high protein density triggers strong GLP-1 and PYY release Virtually no fat faster gastric emptying faster gut-brain signalling Naturally rich in iodine + B12 helps stabilise energy rather than creating false hunger from sluggish thyroid function High satiety index (well over 200%) you stay fuller for longer on fewer calories But the deeper truth is this: Any whole-food protein (fish eggs poultry beans Greek yoghurt tofu) outperforms ultra-processed foods not"
X Link 2025-12-10T06:18Z [---] followers, [---] engagements
"1) Cognitive decline isnt just about neurons sensory degradation significantly increases cognitive load. #BrainHealth"
X Link 2025-12-10T10:28Z [---] followers, [--] engagements
"Vitamin D is hugely important - but this is where nuance matters. Yes vitamin D acts more like a hormone than a vitamin regulating immune function muscle strength mood insulin sensitivity and inflammation. Deficiency is common and absolutely worth correcting. That said blanket recommendations of [----------] IU daily arent benign for everyone. Vitamin D is fat-soluble accumulates and increases calcium absorption - without adequate magnesium and K2 you risk calcium mis-handling vascular calcification and paradoxical symptoms. In clinic I see the best outcomes when vitamin D is measured not"
X Link 2025-12-13T06:09Z [---] followers, [----] engagements
"In practice vitamin D deficiency rarely announces itself with one dramatic symptom - it shows up as a pattern. Common clues I see before labs confirm it: Low mood or seasonal dip that doesnt fully respond to lifestyle changes Frequent infections or slow recovery from colds Muscle aches weakness or unexplained fatigue Poor sleep quality or feeling unrefreshed despite enough hours Bone or joint discomfort especially in winter Worsening insulin resistance or stubborn metabolic markers What catches people out is that serum calcium can be normal and symptoms can be subtle. Thats why I dont guess -"
X Link 2025-12-15T19:30Z [---] followers, [----] engagements
"This is exactly right and its more biological than moral. Sleep loss impairs the prefrontal cortex (decision-making) while amplifying the reward centres that drive impulsive eating. At the same time ghrelin rises leptin falls insulin sensitivity drops and stress hormones climb - youre biochemically primed to seek fast hyper-palatable food. In clinic when people suddenly regain discipline around food its often because sleep was fixed first. Willpower isnt a personality trait - its a sleep-dependent brain state"
X Link 2025-12-18T08:48Z [---] followers, [--] engagements
"This mirrors what I see clinically. Anxiety isnt a failure of foresight - its a misfiring threat-detection system. The brain keeps generating what if simulations to protect you but without real-time corrective feedback those loops become self-reinforcing. Two things matter here: 1.Prediction error never resolves Worry lives in the abstract future. Because the feared outcome rarely happens the brain never gets the learning signal that says stand down. Instead cortisol and noradrenaline stay elevated training the nervous system to expect danger by default. 2.Physiology drives cognition When"
X Link 2025-12-18T15:28Z [---] followers, [---] engagements
"One of the most damaging myths is that cognition declines for one reason only. In reality it is usually a convergence: metabolic strain inflammation hormonal shifts sleep disruption sensory loss emotional stress. Each alone may be modest - together they matter. This is why single-target approaches so often disappoint. A systems lens doesnt complicate care - it clarifies it. #SystemsMedicine #BrainHealth #FunctionalApproach"
X Link 2025-12-19T14:29Z [---] followers, [--] engagements
"There is a physiological case for the afternoon - higher core body temperature better neuromuscular efficiency peak strength and power - but thats a second-order optimisation. First-order reality from clinic: the best workout time is the one that fits your circadian biology and your life so it actually happens. Consistency beats timing every time. Morning training can work brilliantly for early chronotypes but for many it comes at a cost: higher perceived effort greater cortisol load and occasionally poorer recovery if sleep is compromised. If you train: Morning protect sleep and fuel"
X Link 2025-12-19T20:32Z [---] followers, [--] engagements
"This resonates strongly with what many of us see clinically. A subset of depression isnt primarily a neurotransmitter deficit - its a clock disorder. When the circadian system is misaligned downstream systems unravel: cortisol loses its morning peak melatonin timing drifts core body temperature rhythms flatten and dopamine signalling becomes erratic. Antidepressants often underperform because theyre acting downstream of a timing problem. In practice these patients often improve most when treatment targets zeitgebers rather than just mood: fixed wake times (even after poor sleep) aggressive"
X Link 2025-12-21T20:03Z [---] followers, [---] engagements
"This is genuinely exciting - and it signals a broader shift from optical correction to tissue regeneration. The cornea is uniquely suited for this kind of therapy: its avascular highly ordered and relies on precise collagen architecture for transparency. Nanoparticles that can restore stromal alignment and epithelial integrity are essentially addressing the root structural problem not compensating for it like lenses or reshaping it destructively like LASIK. Clinically the most interesting implication isnt just rapid visual improvement - its biological repair without collateral damage. If"
X Link 2025-12-21T20:34Z [---] followers, [--] engagements
"Exactly. Clinically weight loss is a side effect at best - the real dividend is systems health. Running upregulates BDNF for neuroplasticity improves VO max (one of the strongest predictors of lifespan) and enhances endothelial function and mitochondrial density. Those adaptations change how your brain handles stress how your heart pumps under load and how efficiently your cells use oxygen. Chasing calories burned misses the point. Train the engine and body composition usually follows. But even when it doesnt the brain heart and lungs still get younger"
X Link 2025-12-22T20:15Z [---] followers, [--] engagements
"Worth adding that visceral fat loss isnt about magic foods so much as signalling. Blueberries and green tea work because they lower inflammatory tone improve insulin signalling and dampen stress pathways that drive visceral fat storage (cortisol + hyperinsulinaemia). That shifts fat partitioning away from the abdomen. In clinic the biggest wins come when these are paired with: adequate protein (to blunt insulin spikes) resistance training (to create a glucose sink) and sleep regularity (to normalise cortisol). The foods help but theyre most powerful when the metabolic environment is right"
X Link 2025-12-23T19:17Z [---] followers, [----] engagements
"You werent wrong. You were being human - and arguably wise. In clinic this exact moment comes up all the time. After an event like a heart attack people are often not in a place to re-examine first principles. Theyre in survival mode. When fear is high the nervous system seeks certainty not nuance. The uncomfortable truth is this: Good cholesterol numbers dont equal a healthy artery wall. A myocardial infarction is a failure of arterial biology - endothelial dysfunction inflammation plaque instability thrombosis - not simply a failure of LDL arithmetic. Your instinctive question was the right"
X Link 2025-12-24T12:51Z [---] followers, [--] engagements
"This is a great example of designing the biology rather than fighting the psychology. Clinically this works because protein + fat before a meal slows gastric emptying dampens GIP/glucose excursions and triggers endogenous GLP-1 and PYY release. Youre essentially lowering the reward sensitivity of the gutbrain axis before the stimulus even arrives. I see the same effect in patients who struggle with overeating at social events: preload the physiology and the environment loses its power. Its not restraint - its metabolic foresight"
X Link 2025-12-24T22:00Z [---] followers, [---] engagements
"Cognitive health is not defined by how fast you think but by how well you adapt. Flexible thinking - shifting strategies reframing problems tolerating uncertainty - predicts long-term cognitive resilience better than raw processing speed. In practice people who remain adaptable cope better with stress illness and ageing itself. Supporting adaptability through reflection novelty and problem-solving is therefore a core prevention strategy. #CognitiveResilience #BrainHealth #Longevity"
X Link 2025-12-25T09:29Z [---] followers, [---] engagements
"This becomes especially powerful around Christmas and other feast days. Large mixed meals are when glucose insulin and triglycerides spike the most - and thats exactly when a 10-minute post-meal walk has the biggest payoff. It turns skeletal muscle into a glucose sink without needing insulin so the body clears sugar and fat before they spill into inflammation and poor sleep. Clinically I see this single habit: reduce the food coma after big meals prevent reflux and bloating protect sleep quality later that night lower next-day fatigue and cravings You dont need to skip dessert or train harder"
X Link 2025-12-25T21:17Z [---] followers, [---] engagements
"Multitasking feels productive but is biologically inefficient. Each switch carries a cognitive cost fragmenting attention and increasing error rates. Over time this trains the brain to remain shallow rather than sustained. Helping patients protect blocks of uninterrupted focus often improves clarity more than supplements or stimulation ever could. Depth beats speed. #Focus #BrainFunction #Cognition"
X Link 2025-12-26T08:39Z [---] followers, [---] engagements
"We often treat thinking as abstract yet it is metabolically expensive. Every thought requires glucose delivery oxygenation neurotransmitter synthesis and waste clearance. When physical systems falter thinking does too. This is why movement hydration nutrition and rest show up so clearly in cognitive outcomes. The brain is not separate from the body - it is its most demanding organ. #MindBody #BrainHealth #FunctionalMedicine https://twitter.com/i/web/status/2004833379892478107 https://twitter.com/i/web/status/2004833379892478107"
X Link 2025-12-27T08:35Z [---] followers, [---] engagements
"There is a useful signal in this - but it needs tightening so it doesnt drift into reductionism. In practice many mental health symptoms sit at the intersection of neurotransmitters mitochondria inflammation sleep and micronutrients. Deficiencies dont usually cause anxiety or depression on their own but they can lower the brains resilience and amplify symptoms. A few clinical nuances: Magnesium B6 zinc and omega-3s are co-factors not treatments - they enable GABA serotonin and dopamine pathways to function properly. Low vitamin D B12 or iron often present first as fatigue low mood"
X Link 2025-12-27T21:20Z [---] followers, 25.6K engagements
"Magnesium deficiency is a classic slow burn in clinical practice - it rarely presents as one clean symptom. A few important nuances worth adding: Serum magnesium is a poor screening test - most Mg is intracellular or in bone. Normal labs dont exclude functional deficiency. Stress insulin resistance alcohol PPIs diuretics and intense training all accelerate magnesium loss. Symptoms often appear as systems failure: sleep fragmentation palpitations anxiety muscle tension migraines - before anything dramatic shows up. Form matters: glycinate threonate malate tend to be better tolerated and more"
X Link 2025-12-28T10:52Z [---] followers, [---] engagements
"This is a great example of why context matters in lab interpretation. Creatinine is not a direct kidney function test - its a muscle and creatine metabolism by-product. Heavy resistance training high muscle mass large meat intake or creatine supplementation can all raise creatinine without any renal injury. Cystatin C is far less influenced by muscle mass diet or supplements which is why its often a truer marker of GFR in lifters athletes and high-protein diets. In practice I see unnecessary panic referrals and even medication changes based on isolated creatinine readings. The smarter"
X Link 2025-12-28T11:00Z [---] followers, [---] engagements
"This isnt just clearing your head - its neurobiology. A simple walk increases cerebral blood flow boosts BDNF and shifts the brain out of threat mode (amygdala) into problem-solving mode (prefrontal cortex). Rhythmic movement also regulates dopamine and reduces cortisol which is why ideas suddenly connect. Clinically I often tell patients: if youre stuck fatigued or overwhelmed walking isnt time away from work - its the fastest way back to good thinking. https://twitter.com/i/web/status/2005400559457874198 https://twitter.com/i/web/status/2005400559457874198"
X Link 2025-12-28T22:08Z [---] followers, [---] engagements
"One of the earliest cognitive changes I see is not memory loss but loss of confidence in thinking. People hesitate second-guess and defer decisions they would once have made easily. This is often mistaken for cognitive decline yet it usually reflects uncertainty fatigue or a narrowing of perceived competence rather than loss of ability. Clinically rebuilding confidence - through explanation reassurance grounded in physiology and small wins - often restores decisiveness. The brain performs better when it trusts itself. #BrainHealth #CognitiveConfidence #HealthyAgeing"
X Link 2025-12-29T08:28Z [---] followers, [--] engagements
"This is a classic case of reductionism dressed up as insight. Most of these symptoms are non-specific multi-factorial and context-dependent. Cold hands fatigue brain fog hair loss low mood poor sleep infections - these can reflect sleep debt stress load insulin resistance thyroid dysfunction gut inflammation autonomic imbalance hormonal shifts under-fueling over-training not a single missing micronutrient. Clinically deficiency rarely exists in isolation. Nutrients work in networks not silos: Iron issues often reflect inflammation or poor absorption not intake B vitamins depend on gut"
X Link 2025-12-30T19:52Z [---] followers, [---] engagements
"3) People feel foggy when they are simply over-decided"
X Link 2025-12-31T09:15Z [---] followers, [--] engagements
"4) This is not weakness it is neurobiology"
X Link 2025-12-31T09:15Z [---] followers, [--] engagements
"Id frame it slightly differently: lift weights so you keep your physiology young not just your appearance. Muscle is an endocrine organ. It regulates glucose disposal inflammatory tone bone density brain health and even immune resilience. When people age badly its rarely wrinkles - its loss of strength balance insulin sensitivity and metabolic flexibility. Clinically the divergence becomes obvious after 40: Those who resistance train preserve muscle hormones and independence Those who dont enter a slow spiral of sarcopenia frailty disease Strength training isnt about vanity. Its about banking"
X Link 2026-01-03T11:04Z [---] followers, [---] engagements
"This is one of the most hopeful findings in preventive cardiology. Clinically whats striking isnt just that exercise helps - its what kind and how its applied. Levines work shows the heart is mechanically plastic well into midlife if you provide the right stimulus: enough volume enough intensity and enough time. Key nuance I see in practice: The reversal came from progressive loading not sporadic hard workouts The [--] intervals matter because they stress cardiac compliance not just VO Strength training likely protected against the sarcopenia and BP spikes that derail many endurance-only plans"
X Link 2026-01-03T13:08Z [---] followers, [---] engagements
"This is an important paper but the framing needs tightening or people will draw the wrong conclusion. A few key clinical nuances: The [--] mg/day MK-4 dose is pharmacological not nutritional. This was used in secondary prevention of hepatocellular carcinoma in patients with existing liver disease (often post-resection or cirrhosis) not the general population. The 80% risk reduction reflects relative risk in a very specific cohort not blanket cancer prevention. Small sample sizes and liver-specific biology matter here. Mechanistically this isnt magic anticancer activity - its restoring normal"
X Link 2026-01-03T13:47Z [---] followers, [---] engagements
"Theres a kernel of physiology here but its being pushed too far into absolutism. Its true that nutrient requirements are context-dependent. Lower glycaemic load reduces oxidative stress and magnesium loss. Lower omega-6 intake reduces omega-3 demand. Less polyunsaturated fat lowers vitamin E turnover. Thats basic biochemistry. Where it overshoots is the leap from reduced requirement to no requirement. Human biology isnt binary. Its adaptive. In practice what I see clinically is this: Low-carb / carnivore reduces micronutrient drain for many people symptoms improve. But long-term adequacy"
X Link 2026-01-04T20:52Z [---] followers, [----] engagements
"This aligns with what we see clinically but the hormone story is only one layer. Yes - peak estradiol around ovulation is associated with increased ligament laxity. But injury risk is multifactorial: Neuromuscular control (landing mechanics valgus collapse hamstringquad balance) Fatigue and recovery status Energy availability (low energy availability (EA) / Relative Energy Deficiency in Sport (RED-S) worsens connective tissue integrity) Training load timing across the cycle The practical takeaway isnt avoid training mid-cycle - its cycle-aware programming: Emphasise neuromuscular control"
X Link 2026-01-04T21:01Z [---] followers, [---] engagements
"What youre really describing here isnt just time-restricted eating - its boundary-based physiology. Clinically I see this pattern constantly. Evening eating isnt a willpower problem; its a neuroendocrine one. By late afternoon cortisol is dysregulated leptin signalling is noisy insulin sensitivity is falling and the prefrontal cortex is tired. Asking for moderation at [---] pm is asking a depleted nervous system to make executive decisions its biologically least equipped to make. A hard cut-off works because it: restores circadian alignment between feeding insulin and melatonin protects sleep"
X Link 2026-01-05T07:29Z [---] followers, [--] engagements
"Important nuance here. The full body of evidence does not support aspirin as a testosterone-boosting intervention in humans. The study being referenced primarily includes animal data and mechanistic hypotheses not long-term human RCTs. In rodent models aspirin can transiently increase testosterone short-term likely via COX inhibition and reduced inflammatory suppression of Leydig cells - but with continued exposure testosterone falls and testicular function worsens. In humans aspirins well-established actions are antiplatelet and anti-inflammatory not endocrine optimisation. There are no"
X Link 2026-01-05T07:47Z [---] followers, [----] engagements
"Both things can be true - and thats the bit social media often misses. In clinic depression rarely arrives as a single cause. Its usually an emergent state from multiple systems drifting off course at the same time: sleep circadian rhythm metabolic health inflammation nutrition movement purpose and social connection. If someone is clinically depressed shaming them into just exercising is unhelpful. But its also true that many people are living in conditions that reliably produce depressive physiology - poor sleep low daylight exposure insulin swings micronutrient deficits chronic stress"
X Link 2026-01-06T09:49Z [---] followers, [----] engagements
"In clinic depression rarely arrives as a single cause. Its usually an emergent state from multiple systems drifting off course at the same time: sleep circadian rhythm metabolic health inflammation nutrition movement purpose and social connection. If someone is clinically depressed shaming them into just exercising is unhelpful. But its also true that many people are living in conditions that reliably produce depressive physiology - poor sleep low daylight exposure insulin swings micronutrient deficits chronic stress physical deconditioning and no sense of forward motion. My practical"
X Link 2026-01-06T09:51Z [---] followers, [--] engagements
"It feels obscene because hydration isnt actually about litres of water - its about fluid balance. In clinic most dehydration I see isnt low water intake its poor electrolyte handling: low sodium (especially in people eating clean) low potassium/magnesium high caffeine or alcohol insulin resistance pulling water into cells incorrectly If you drink water without enough sodium your body just pees it straight out. Thats why people feel like theyre constantly drinking and never hydrated. Your body isnt a data centre - its a salt-water battery. Practical rule: Drink to thirst Add electrolytes"
X Link 2026-01-06T10:49Z [---] followers, [----] engagements
"This is directionally interesting but it needs context before people start megadosing. Vitamin C is highly concentrated in the adrenal cortex and is consumed during catecholamine and cortisol synthesis - so the biology makes sense. In practice I do see modest cortisol dampening in chronically stressed patients when vitamin C status is repleted. That said: This was ACTH-stimulated cortisol not everyday diurnal cortisol The dose (3 g) is pharmacological not nutritional Lower cortisol isnt always the goal - many patients have flattened or mistimed cortisol not excess Cortisol output cortisol"
X Link 2026-01-06T17:50Z [---] followers, [---] engagements
"This maps closely to what we see clinically. The brain is a threat-prediction organ not a happiness generator. Its job is to minimise uncertainty and keep energy expenditure predictable. From a neurobiological perspective familiar stress is often metabolically cheaper than unknown change. In patients with chronic stress depression burnout or trauma histories we often see: An overactive amygdala and salience network Reduced prefrontal inhibition (decision-making perspective) A nervous system that equates novelty with threat So people dont self-sabotage - they self-protect based on prior"
X Link 2026-01-06T19:11Z [---] followers, [---] engagements
"2) As choices accumulate processing quality drops"
X Link 2026-01-07T10:53Z [---] followers, [--] engagements
"3) People feel foggy when they are simply over-decided"
X Link 2026-01-07T10:53Z [---] followers, [--] engagements
"4) This is not weakness it is neurobiology"
X Link 2026-01-07T10:53Z [---] followers, [--] engagements
"This is a thoughtful evidence-based correction - and it highlights where the online cholesterol debate often goes off the rails. A few clinical nuances Id add from practice: Cholesterols biological roles circulating risk. LDL is essential at the cellular level but plasma LDL is a transport signal not a proxy for how well cholesterol is doing its job. Pathology emerges when particle burden overwhelms clearance and collides with endothelial injury inflammation and glycation. LDL is causal but context matters. Mendelian randomisation PCSK9 loss-of-function data and outcome trials all support"
X Link 2026-01-07T19:29Z [---] followers, [---] engagements
"Encouraging direction - but the real win will be how this gets interpreted and implemented. In clinic the biggest gains dont come from slogans like eat real food but from helping people operationalise it in a metabolically meaningful way: prioritising protein density to preserve muscle and insulin sensitivity choosing fats that reduce inflammation rather than just being natural matching carbohydrate type and load to activity muscle mass and glycaemic control minimising ultra-processing not just counting food groups Most chronic disease I see isnt a failure of willpower - its a mismatch"
X Link 2026-01-07T19:33Z [---] followers, [---] engagements
"This is a classic example of discordant risk markers - and where nuance matters. Metabolically shes improved: TG down HDL up insulin resistance clearly better A1c improving less glycaemic stress But LDL rising to [---] triggers guideline reflexes because most algorithms still treat LDL in isolation rather than in context. Clinically this is where Id pause and ask better questions before reaching for a statin: Whats her ApoB (particle number not cholesterol mass) Any evidence of inflammation (hs-CRP) Whats her fasting insulin waist-to-height ratio BP Family history CAC score if appropriate LDL"
X Link 2026-01-07T19:56Z [---] followers, [---] engagements
"Many patients describe moments of blankness - losing a word a thought or a plan mid-sentence. This is often interpreted as memory failure yet it frequently reflects transient network disruption rather than storage loss. These lapses often occur under load fatigue or emotional pressure. The memory is there; access is momentarily blocked. Understanding this distinction reduces fear and improves cognitive confidence. #BrainHealth #CognitiveClarity #ClinicalCare https://twitter.com/i/web/status/2009178786722447421 https://twitter.com/i/web/status/2009178786722447421"
X Link 2026-01-08T08:22Z [---] followers, [---] engagements
"Interesting signal - and a useful reminder that oxidative stress is not a side-issue in rheumatoid arthritis its central to the pathology. A few clinical nuances worth adding from practice: Form matters. Many trials used synthetic -tocopherol. In real patients mixed tocopherols tocotrienols often perform better and avoid displacing -tocopherol which also has anti-inflammatory effects. Vitamin E works upstream not instead of DMARDs. Ive seen it reduce pain stiffness and CRP meaningfully - but it works best as part of a barrier-repair + redox + immune-modulation strategy not as a stand-alone"
X Link 2026-01-08T13:24Z [---] followers, [--] engagements
"There is something real here - but the magic isnt jumping stops ageing its mechanical signalling. In clinical practice the people who age fastest are the ones who stop exposing their tissues to impact oscillation and load. Bones lymph mitochondria fascia and even immune cells all rely on mechanotransduction to stay functional. Rebounding (or gentle jumping skipping hopping even brisk stair work) does a few things well: Lymphatic flow the lymph system has no pump; alternating compression and decompression matters. Bone signalling short bursts of impact stimulate osteocytes far more effectively"
X Link 2026-01-08T13:27Z [---] followers, [----] engagements
"This is one of those topics where polarisation does real harm. From clinical practice the truth sits between the extremes. A few key clarifications that matter: Cholesterol is biologically essential - no argument there. Cell membranes steroid hormones bile acids immune defence. Low cholesterol can indeed be a marker of illness frailty cancer chronic inflammation or malnutrition. Observational studies that link very low cholesterol with worse outcomes often reflect reverse causation not drug toxicity per se. LDL cardiovascular risk in isolation. LDL becomes problematic in a specific biological"
X Link 2026-01-08T22:13Z [---] followers, [---] engagements
"Theres a genuine signal here and its one I use selectively in practice - but with a few important nuances. Thymoquinone is interesting because it doesnt just block inflammation downstream like NSAIDs; it modulates upstream immune signalling including NF-B TNF- COX-2 and oxidative stress pathways. Thats why benefits show up across joints airways metabolic markers and even insulin sensitivity in some patients. Where it tends to work best clinically: Low-grade chronic inflammation (metabolic syndrome arthralgia allergic phenotypes) Patients who cant tolerate NSAIDs As an adjunct not a"
X Link 2026-01-09T10:41Z [----] followers, [---] engagements
"Completely agree - and in clinic this is exactly what separates robust health from endless tinkering. Most people dont fail because they lack information; they fail because their physiology never gets a chance to stabilise. These boring fundamentals quietly normalise insulin signalling circadian rhythm autonomic tone and inflammation - which then makes everything else easier. When patients nail: regular meals (predictable glucose) consistent sleep/wake times (hormonal entrainment) resistance training (muscle as a metabolic sink) daily walking (lymphatic + mitochondrial stimulus) and remove"
X Link 2026-01-09T19:04Z [---] followers, [---] engagements
"What youre describing is a real blind spot in conventional cardiology but its worth tightening the frame so it stays accurate and useful rather than swinging to the opposite extreme. A few key points Id add from clinical practice: Atherosclerosis is an inflammatorymetabolic disease first not a simple cholesterol storage disorder. Insulin resistance hyperglycaemia hypertension visceral adiposity sleep disruption and chronic stress all damage the endothelium. LDL then accumulates at the site of injury. Its a participant not the prime instigator. Statins lower LDL which reduces risk in people"
X Link 2026-01-09T23:48Z [---] followers, [--] engagements
"This is genuinely interesting work - but its important to place it in the right clinical frame. What this study supports is not that heart attacks are caused by bacteria instead of cholesterol but that atherosclerosis is a complex inflammatory disease in which infection can act as a trigger particularly for plaque rupture. A few key clarifications from a clinical perspective: Cholesterol-rich plaques still have to be there first. Bacterial biofilms dont create plaques out of thin air - they appear to colonise existing atherosclerotic plaque. The bacteria identified (e.g. viridans"
X Link 2026-01-10T17:49Z [----] followers, [----] engagements
"Absolutely. And what people often miss is when that chance quietly closes. In clinic the real regret isnt cosmetic decline - its lost capacity: joints that no longer tolerate load muscle mass thats hard to regain after [--] insulin resistance that calcifies into chronic disease sleep debt and stress biology that reshape the brain Your 30s and 40s are when the trajectory is set. After that youre mostly managing momentum. The body is remarkably forgiving early on - which is why neglect feels consequence-free. But it keeps a ledger. Movement strength sleep metabolic health and inflammation control"
X Link 2026-01-11T10:25Z [---] followers, [--] engagements
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