Dr Adrian Laurence
@adrianlaurence.bsky.social
Family Doctor | Lifestyle Med
Writer | Not medical advice
Follow for science backed info to feel better, longer
Writer | Not medical advice
Follow for science backed info to feel better, longer
5 "hacks" for better brain health:
Move regularly
Engage socially
Sleep consistently
Manage chronic stress
Eat nutrient-dense foods
Turns out, the only real brain health hacks aren't really hacks at all.
Move regularly
Engage socially
Sleep consistently
Manage chronic stress
Eat nutrient-dense foods
Turns out, the only real brain health hacks aren't really hacks at all.
November 26, 2025 at 1:33 AM
5 "hacks" for better brain health:
Move regularly
Engage socially
Sleep consistently
Manage chronic stress
Eat nutrient-dense foods
Turns out, the only real brain health hacks aren't really hacks at all.
Move regularly
Engage socially
Sleep consistently
Manage chronic stress
Eat nutrient-dense foods
Turns out, the only real brain health hacks aren't really hacks at all.
Stop pushing through fatigue without assessing its source.
A strategic pause is enough.
True performance comes from cycling between effort and recovery.
A strategic pause is enough.
True performance comes from cycling between effort and recovery.
November 25, 2025 at 5:26 PM
Stop pushing through fatigue without assessing its source.
A strategic pause is enough.
True performance comes from cycling between effort and recovery.
A strategic pause is enough.
True performance comes from cycling between effort and recovery.
By age 40, you should understand that health investments compound just like financial ones.
November 25, 2025 at 9:24 AM
By age 40, you should understand that health investments compound just like financial ones.
Harsh Truth:
You're stuck in poor health because you lack consistency in the fundamentals.
You're stuck in poor health because you lack consistency in the fundamentals.
November 25, 2025 at 1:02 AM
Harsh Truth:
You're stuck in poor health because you lack consistency in the fundamentals.
You're stuck in poor health because you lack consistency in the fundamentals.
How to optimize your morning routine →
1. Natural light exposure first
2. Move before checking phone
3. Hydrate before caffeine
4. Eat protein-rich breakfast
5. Plan your MIT (Most Important Task)
Small wins compound into massive results
1. Natural light exposure first
2. Move before checking phone
3. Hydrate before caffeine
4. Eat protein-rich breakfast
5. Plan your MIT (Most Important Task)
Small wins compound into massive results
November 24, 2025 at 6:00 PM
How to optimize your morning routine →
1. Natural light exposure first
2. Move before checking phone
3. Hydrate before caffeine
4. Eat protein-rich breakfast
5. Plan your MIT (Most Important Task)
Small wins compound into massive results
1. Natural light exposure first
2. Move before checking phone
3. Hydrate before caffeine
4. Eat protein-rich breakfast
5. Plan your MIT (Most Important Task)
Small wins compound into massive results
Health isn't complicated
It isn't counting every calorie
It isn't running marathons every day
It isn't obsessing over supplements every moment
It is consistent small actions that compound over time
Focus on progress not perfection because that is what ultimately brings you health
It isn't counting every calorie
It isn't running marathons every day
It isn't obsessing over supplements every moment
It is consistent small actions that compound over time
Focus on progress not perfection because that is what ultimately brings you health
November 24, 2025 at 9:50 AM
Health isn't complicated
It isn't counting every calorie
It isn't running marathons every day
It isn't obsessing over supplements every moment
It is consistent small actions that compound over time
Focus on progress not perfection because that is what ultimately brings you health
It isn't counting every calorie
It isn't running marathons every day
It isn't obsessing over supplements every moment
It is consistent small actions that compound over time
Focus on progress not perfection because that is what ultimately brings you health
Exercise mistakes after 40:
→ Training like you're 20
→ Ignoring mobility work
→ Skipping recovery days
→ Focusing on cardio only
→ Avoiding strength training
Age is not a limit. It's a guide.
→ Training like you're 20
→ Ignoring mobility work
→ Skipping recovery days
→ Focusing on cardio only
→ Avoiding strength training
Age is not a limit. It's a guide.
November 24, 2025 at 1:10 AM
Exercise mistakes after 40:
→ Training like you're 20
→ Ignoring mobility work
→ Skipping recovery days
→ Focusing on cardio only
→ Avoiding strength training
Age is not a limit. It's a guide.
→ Training like you're 20
→ Ignoring mobility work
→ Skipping recovery days
→ Focusing on cardio only
→ Avoiding strength training
Age is not a limit. It's a guide.
How to target visceral fat:
Good: Cut calories randomly
Better: Add some cardio exercise
Best: Four-pillar comprehensive approach addressing hormones, muscle, stress, and sleep
Good: Cut calories randomly
Better: Add some cardio exercise
Best: Four-pillar comprehensive approach addressing hormones, muscle, stress, and sleep
November 23, 2025 at 5:58 PM
How to target visceral fat:
Good: Cut calories randomly
Better: Add some cardio exercise
Best: Four-pillar comprehensive approach addressing hormones, muscle, stress, and sleep
Good: Cut calories randomly
Better: Add some cardio exercise
Best: Four-pillar comprehensive approach addressing hormones, muscle, stress, and sleep
Stop saying you'll start tomorrow.
Your body needs care today.
Start with sleep.
Your body needs care today.
Start with sleep.
November 23, 2025 at 9:52 AM
Stop saying you'll start tomorrow.
Your body needs care today.
Start with sleep.
Your body needs care today.
Start with sleep.
Another benefit of regular nature exposure:
Enhanced creativity and problem-solving
Time in nature improves cognitive function and divergent thinking.
Enhanced creativity and problem-solving
Time in nature improves cognitive function and divergent thinking.
November 23, 2025 at 1:28 AM
Another benefit of regular nature exposure:
Enhanced creativity and problem-solving
Time in nature improves cognitive function and divergent thinking.
Enhanced creativity and problem-solving
Time in nature improves cognitive function and divergent thinking.
Feeling tired?
Go outside for 10 minutes.
No phone
No podcast
No productivity agenda
Just you, your senses, and your breath.
It works every time.
Go outside for 10 minutes.
No phone
No podcast
No productivity agenda
Just you, your senses, and your breath.
It works every time.
November 22, 2025 at 5:40 PM
Feeling tired?
Go outside for 10 minutes.
No phone
No podcast
No productivity agenda
Just you, your senses, and your breath.
It works every time.
Go outside for 10 minutes.
No phone
No podcast
No productivity agenda
Just you, your senses, and your breath.
It works every time.
Easiest way to fix your sleep:
Get 10-15 minutes of morning sunlight within 30 minutes of waking.
This single habit sets your internal clock and stops melatonin production at the right time.
Get 10-15 minutes of morning sunlight within 30 minutes of waking.
This single habit sets your internal clock and stops melatonin production at the right time.
November 22, 2025 at 9:22 AM
Easiest way to fix your sleep:
Get 10-15 minutes of morning sunlight within 30 minutes of waking.
This single habit sets your internal clock and stops melatonin production at the right time.
Get 10-15 minutes of morning sunlight within 30 minutes of waking.
This single habit sets your internal clock and stops melatonin production at the right time.
Everyone wants unlimited energy.
Nobody wants to optimize their sleep environment, eat appropriately timed meals, manage their stress load.
The basics aren't sexy but they work consistently.
Nobody wants to optimize their sleep environment, eat appropriately timed meals, manage their stress load.
The basics aren't sexy but they work consistently.
November 22, 2025 at 1:54 AM
Everyone wants unlimited energy.
Nobody wants to optimize their sleep environment, eat appropriately timed meals, manage their stress load.
The basics aren't sexy but they work consistently.
Nobody wants to optimize their sleep environment, eat appropriately timed meals, manage their stress load.
The basics aren't sexy but they work consistently.
If you want to optimize your energy you need to be okay with saying no to others sometimes.
November 21, 2025 at 5:35 PM
If you want to optimize your energy you need to be okay with saying no to others sometimes.
2 choices to improve your microbiome:
Rely solely on probiotic supplements, Build microbial diversity through varied plant foods.
Your gut bacteria prefer the second approach.
Rely solely on probiotic supplements, Build microbial diversity through varied plant foods.
Your gut bacteria prefer the second approach.
November 21, 2025 at 9:12 AM
2 choices to improve your microbiome:
Rely solely on probiotic supplements, Build microbial diversity through varied plant foods.
Your gut bacteria prefer the second approach.
Rely solely on probiotic supplements, Build microbial diversity through varied plant foods.
Your gut bacteria prefer the second approach.
The truth about inflammation hits different after 20+ years as a doctor:
Most inflammation isn't from bad luck.
It's from lifestyle choices you can control.
Most inflammation isn't from bad luck.
It's from lifestyle choices you can control.
November 21, 2025 at 1:34 AM
The truth about inflammation hits different after 20+ years as a doctor:
Most inflammation isn't from bad luck.
It's from lifestyle choices you can control.
Most inflammation isn't from bad luck.
It's from lifestyle choices you can control.
Most men over 40 exercise for weight loss.
I exercise for muscle preservation and metabolic health.
I exercise for muscle preservation and metabolic health.
November 20, 2025 at 5:59 PM
Most men over 40 exercise for weight loss.
I exercise for muscle preservation and metabolic health.
I exercise for muscle preservation and metabolic health.
Top 5 mitochondrial health mistakes
• Constant feeding without metabolic rest
• Sedentary lifestyle without movement variety
• Insufficient protein intake
• Chronic stress without recovery practices
• Poor sleep quality and irregular schedules
Your energy crisis isn't about willpower—it's about ce
• Constant feeding without metabolic rest
• Sedentary lifestyle without movement variety
• Insufficient protein intake
• Chronic stress without recovery practices
• Poor sleep quality and irregular schedules
Your energy crisis isn't about willpower—it's about ce
November 20, 2025 at 9:55 AM
Top 5 mitochondrial health mistakes
• Constant feeding without metabolic rest
• Sedentary lifestyle without movement variety
• Insufficient protein intake
• Chronic stress without recovery practices
• Poor sleep quality and irregular schedules
Your energy crisis isn't about willpower—it's about ce
• Constant feeding without metabolic rest
• Sedentary lifestyle without movement variety
• Insufficient protein intake
• Chronic stress without recovery practices
• Poor sleep quality and irregular schedules
Your energy crisis isn't about willpower—it's about ce
Never sacrifice sleep to extend your workday
Sleep is a performance enhancer, not a luxury
Consistent sleep patterns are the foundation of sustained energy.
Sleep is a performance enhancer, not a luxury
Consistent sleep patterns are the foundation of sustained energy.
November 20, 2025 at 1:06 AM
Never sacrifice sleep to extend your workday
Sleep is a performance enhancer, not a luxury
Consistent sleep patterns are the foundation of sustained energy.
Sleep is a performance enhancer, not a luxury
Consistent sleep patterns are the foundation of sustained energy.
Everyone thinks belly fat is about:
- Carbs
- Calories
- Cardio
It's also about cortisol receptors in visceral fat lighting up every time you're stressed.
Your belly literally has a magnet for stress-induced weight gain.
- Carbs
- Calories
- Cardio
It's also about cortisol receptors in visceral fat lighting up every time you're stressed.
Your belly literally has a magnet for stress-induced weight gain.
November 19, 2025 at 5:24 PM
Everyone thinks belly fat is about:
- Carbs
- Calories
- Cardio
It's also about cortisol receptors in visceral fat lighting up every time you're stressed.
Your belly literally has a magnet for stress-induced weight gain.
- Carbs
- Calories
- Cardio
It's also about cortisol receptors in visceral fat lighting up every time you're stressed.
Your belly literally has a magnet for stress-induced weight gain.
8 Controversial Truths About Men's Health You Won’t Like—But Need to Hear
By a practicing family physician and lifestyle medicine doc.
By a practicing family physician and lifestyle medicine doc.
November 19, 2025 at 9:40 AM
8 Controversial Truths About Men's Health You Won’t Like—But Need to Hear
By a practicing family physician and lifestyle medicine doc.
By a practicing family physician and lifestyle medicine doc.
Here are 5 lessons from 20 years in medicine:
• Connection heals
• Food is information
• Sleep is non-negotiable
• Prevention beats treatment
• Movement beats medication
• Connection heals
• Food is information
• Sleep is non-negotiable
• Prevention beats treatment
• Movement beats medication
November 19, 2025 at 1:35 AM
Here are 5 lessons from 20 years in medicine:
• Connection heals
• Food is information
• Sleep is non-negotiable
• Prevention beats treatment
• Movement beats medication
• Connection heals
• Food is information
• Sleep is non-negotiable
• Prevention beats treatment
• Movement beats medication
How to feel energized at 40+:
Good: Walk daily
Better: Add strength training
Best: Include recovery days
Good: Walk daily
Better: Add strength training
Best: Include recovery days
November 18, 2025 at 5:17 PM
How to feel energized at 40+:
Good: Walk daily
Better: Add strength training
Best: Include recovery days
Good: Walk daily
Better: Add strength training
Best: Include recovery days
7 Points to become more energetic:
Do more:
• Morning sunlight exposure
• Protein-rich breakfast
• Movement between tasks
Do less:
• Evening blue light
• Processed food intake
• Prolonged sitting
Do more:
• Morning sunlight exposure
• Protein-rich breakfast
• Movement between tasks
Do less:
• Evening blue light
• Processed food intake
• Prolonged sitting
November 18, 2025 at 9:56 AM
7 Points to become more energetic:
Do more:
• Morning sunlight exposure
• Protein-rich breakfast
• Movement between tasks
Do less:
• Evening blue light
• Processed food intake
• Prolonged sitting
Do more:
• Morning sunlight exposure
• Protein-rich breakfast
• Movement between tasks
Do less:
• Evening blue light
• Processed food intake
• Prolonged sitting
Your body is designed for movement, and your cells are suffering without it.
Health is the ultimate time investment.
Health is the ultimate time investment.
November 18, 2025 at 1:45 AM
Your body is designed for movement, and your cells are suffering without it.
Health is the ultimate time investment.
Health is the ultimate time investment.