Gabriel Moraes
LightNews LightNews
banner
gabrielhealth.bsky.social
Gabriel Moraes
@gabrielhealth.bsky.social
350 followers 86 following 290 posts
🧬 Biomedical Scientist | Jiu-Jitsu Blue Belt 🔬 Decoding the science of health & performance 📚 For a healthier brain & body, read my articles https://healthsciencedec.substack.com/
healthsciencedec.substack.com
Posts Media Videos Starter Packs
Pinned
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 18d
After years studying biomedical science, I’ve learned this:
The simplest habits often create the most profound changes.

I wrote more about this here: open.substack.com/pub/healthsc...
8 Pillars of Health Most People Overlook (But Can Transform Your Life)
A framework called NEWSTART shows how simple daily choices lead to extraordinary health.
open.substack.com
2
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 22h
Blue light at night delays melatonin by 90 minutes.
Screens tell your brain it’s still daytime.
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 1d
Music activates nearly every brain region.
It enhances memory, motor coordination, and emotional processing simultaneously.
1
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 1d
Fasting triggers autophagy, the body’s cellular cleanup process.
Think of it as your cells taking out the trash.
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 2d
The brain prefers consistency over intensity.
Daily 20-minute habits rewire faster than once-a-week marathons.
1
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 2d
People who get morning sunlight sleep better at night.
It anchors your circadian rhythm and boosts evening melatonin.
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 2d
A single workout boosts neurotransmitters like dopamine, serotonin, and endorphins.
That’s why movement instantly lifts mood.
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 3d
Repetitive negative thinking is associated with cognitive function decline in older adults.
Be mindful of your thoughts,they shape your brain more than you realize.
bmcpsychiatry.biomedcentral.com/articles/10....
Repetitive negative thinking is associated with cognitive function decline in older adults: a cross-sectional study - BMC Psychiatry
Background Psychological problems such as depression and anxiety increase the risk of cognitive impairment in older adults. But mechanisms on the effect of psychological disorder on cognitive…
bmcpsychiatry.biomedcentral.com
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 3d
Ways to increase serotonin (happy chemical) levels:
• Eating more tryptophan-containing foods
• Getting more sunlight
• Taking certain supplements
• Getting more exercise and lowering your stress level
1
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 3d
Just imagining a workout can make you stronger.
In one study, people who only visualized contracting their muscles gained 35% more strength, without touching a weight.
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 4d
Music literally synchronizes your brainwaves.
Rhythmic sound aligns neural oscillations, improving focus and memory retention.
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 4d
Just 20 minutes in nature lowers cortisol and blood pressure measurably.
Your biology relaxes faster than your mind does.
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 4d
healthsciencedec.substack.com/p/8-pillars-...
🍎 8 Pillars of Health Most People Overlook (But Can Transform Your Life)
A framework called NEWSTART shows how simple daily choices lead to extraordinary health.
healthsciencedec.substack.com
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 4d
People who regularly express gratitude have higher gray matter volume in the medial prefrontal cortex.
Thankfulness literally reshapes the brain.
1
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 5d
Multitasking makes you slower, not faster.

When you switch between tasks, part of your brain stays stuck on what you were just doing.

This mental residue can cut your performance by 40%.

Key takeaway: give your full attention to one task at a time.
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 6d
Your brain runs better on rhythm.
Sleep and wake times that repeat daily improve focus more than any supplement.
1
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 6d
The worst time to scroll your phone is at night.
Blue light suppresses melatonin for hours, delaying your sleep and lowering sleep quality.
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 7d
Your heart doesn’t beat in perfect rhythm, and that’s a good thing.
Heart rate variability (HRV) measures how adaptable your body is to stress.
Higher HRV = better recovery and longevity.
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 7d
Broccoli activates your body’s natural detox system.
Compounds like sulforaphane trigger genes that help neutralize toxins and reduce inflammation.
1
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 8d
Source: Stonehouse et al. (2013), American Journal of Clinical Nutrition.
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 8d
Omega-3 increases brain processing speed

People who took omega-3 supplements for 12 weeks reacted faster and switched between tasks more easily.

Higher omega-3 levels correlate with better white matter integrity, the brain's information highways.
1 1
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 8d
I've been reading flow state research this week.

When you're in the zone, your brain releases five chemicals at once: norepinephrine (focus), dopamine (motivation), anandamide (creativity), endorphins (pain relief), and serotonin (satisfaction).

No wonder it feels incredible.
1
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 8d
Chronic stress physically shrinks your prefrontal cortex.

Prolonged cortisol exposure reduces gray matter volume in the prefrontal cortex, the region responsible for decision-making, focus, and emotional regulation.

The effect is measurable after just a few weeks of chronic stress.
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 9d
New article:
The science behind sunlight might surprise you, and it goes way beyond vitamin D.
healthsciencedec.substack.com/p/sunlight-n...
🌅 Sunlight: Nature's Antidepressant
The neuroscience of how sunlight regulates mood, energy, and mental health.
healthsciencedec.substack.com
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 9d
Coffee doesn't give you energy, it just blocks the signal that you're tired.
1
gabrielhealth.bsky.social
Gabriel Moraes @gabrielhealth.bsky.social · 9d
Your brain on poor sleep is like trying to run software on 10% battery.
1 1