David
@primarycarepac.bsky.social
@PrimaryCarePAC from X
Husband, dad, exercise evangelist.
Power lifting
#Creatine
Husband, dad, exercise evangelist.
Power lifting
#Creatine
Goal: make muscle health visible in everyday visits (thickness + quality), not just labs + the scale.
If you can’t donate, sharing helps a lot: gofund.me/687c24c7d
If you can’t donate, sharing helps a lot: gofund.me/687c24c7d
January 23, 2026 at 11:11 PM
Goal: make muscle health visible in everyday visits (thickness + quality), not just labs + the scale.
If you can’t donate, sharing helps a lot: gofund.me/687c24c7d
If you can’t donate, sharing helps a lot: gofund.me/687c24c7d
Endurance starts with focus.
When attention drops, effort follows.
Simplify cues. Reduce distractions. Repeat.
When attention drops, effort follows.
Simplify cues. Reduce distractions. Repeat.
January 23, 2026 at 8:00 PM
Endurance starts with focus.
When attention drops, effort follows.
Simplify cues. Reduce distractions. Repeat.
When attention drops, effort follows.
Simplify cues. Reduce distractions. Repeat.
I launched a GoFundMe to add handheld ultrasound (Butterfly iQ) to routine primary care so I can track muscle thickness + muscle quality during metabolic health/weight visits.
We track weight constantly. We rarely track muscle.
Support or share: gofund.me/687c24c7d
We track weight constantly. We rarely track muscle.
Support or share: gofund.me/687c24c7d
January 23, 2026 at 2:40 PM
I launched a GoFundMe to add handheld ultrasound (Butterfly iQ) to routine primary care so I can track muscle thickness + muscle quality during metabolic health/weight visits.
We track weight constantly. We rarely track muscle.
Support or share: gofund.me/687c24c7d
We track weight constantly. We rarely track muscle.
Support or share: gofund.me/687c24c7d
Muscle serves as a "metabolic sink" for glucose disposal, which improves insulin sensitivity and reduces the risk of chronic disease. Furthermore, muscle tissue functions as a secretory organ, releasing myokines that provide systemic anti-inflammatory benefits.
January 22, 2026 at 8:43 PM
Muscle serves as a "metabolic sink" for glucose disposal, which improves insulin sensitivity and reduces the risk of chronic disease. Furthermore, muscle tissue functions as a secretory organ, releasing myokines that provide systemic anti-inflammatory benefits.
Endurance is a system, not willpower.
If your plan only works on perfect days, it is not a plan, it is a wish.
Try this this week:
1) Keep a repeatable minimum workout
2) Anchor protein early
3) Protect sleep with a wind-down cue
Small consistency beats occasional hero days.
If your plan only works on perfect days, it is not a plan, it is a wish.
Try this this week:
1) Keep a repeatable minimum workout
2) Anchor protein early
3) Protect sleep with a wind-down cue
Small consistency beats occasional hero days.
January 21, 2026 at 3:02 PM
Endurance is a system, not willpower.
If your plan only works on perfect days, it is not a plan, it is a wish.
Try this this week:
1) Keep a repeatable minimum workout
2) Anchor protein early
3) Protect sleep with a wind-down cue
Small consistency beats occasional hero days.
If your plan only works on perfect days, it is not a plan, it is a wish.
Try this this week:
1) Keep a repeatable minimum workout
2) Anchor protein early
3) Protect sleep with a wind-down cue
Small consistency beats occasional hero days.
Treat your week like a budget.
If strength, steps, protein, and sleep are not recurring line items, they get cut when life gets busy.
Aim for 2 strength sessions per week, 150 min per week cardio, 2 short balance sessions.
Consistency is the compounding asset.
If strength, steps, protein, and sleep are not recurring line items, they get cut when life gets busy.
Aim for 2 strength sessions per week, 150 min per week cardio, 2 short balance sessions.
Consistency is the compounding asset.
January 19, 2026 at 8:00 PM
Treat your week like a budget.
If strength, steps, protein, and sleep are not recurring line items, they get cut when life gets busy.
Aim for 2 strength sessions per week, 150 min per week cardio, 2 short balance sessions.
Consistency is the compounding asset.
If strength, steps, protein, and sleep are not recurring line items, they get cut when life gets busy.
Aim for 2 strength sessions per week, 150 min per week cardio, 2 short balance sessions.
Consistency is the compounding asset.
1/8 A quiet reason “miracle products” seem to work: people change behaviors when they buy in.
Day 5/5
Day 5/5
December 31, 2025 at 4:13 PM
1/8 A quiet reason “miracle products” seem to work: people change behaviors when they buy in.
Day 5/5
Day 5/5
1/8 A quiet reason “miracle products” seem to work: people change behaviors when they buy in.
Day 5/5
Day 5/5
December 30, 2025 at 6:45 PM
1/8 A quiet reason “miracle products” seem to work: people change behaviors when they buy in.
Day 5/5
Day 5/5
1/9 Compounded GLP-1s are not new. They existed long before the oral Wegovy approval.
December 30, 2025 at 1:54 PM
1/9 Compounded GLP-1s are not new. They existed long before the oral Wegovy approval.
1/9 Compounded GLP-1s are not new. They existed long before the oral Wegovy approval.
December 29, 2025 at 5:09 PM
1/9 Compounded GLP-1s are not new. They existed long before the oral Wegovy approval.
It’s 12/26 and some people have “use-it-or-lose-it” health funds and see full-body MRI ads promising “peace of mind.”
Reality: a normal scan is a snapshot, not a 1-year health warranty.
Reality: a normal scan is a snapshot, not a 1-year health warranty.
December 26, 2025 at 3:02 PM
It’s 12/26 and some people have “use-it-or-lose-it” health funds and see full-body MRI ads promising “peace of mind.”
Reality: a normal scan is a snapshot, not a 1-year health warranty.
Reality: a normal scan is a snapshot, not a 1-year health warranty.
Day 3/5
GLP-1 pricing in 2026: no universal “$149 cap.” Prices vary by where you get it and who pays (insurance vs cash-pay offers vs TrumpRx targets vs CMS models). Ask: drug+dose, insurance vs cash, and eligibility.
GLP-1 pricing in 2026: no universal “$149 cap.” Prices vary by where you get it and who pays (insurance vs cash-pay offers vs TrumpRx targets vs CMS models). Ask: drug+dose, insurance vs cash, and eligibility.
December 25, 2025 at 8:23 PM
Day 3/5
GLP-1 pricing in 2026: no universal “$149 cap.” Prices vary by where you get it and who pays (insurance vs cash-pay offers vs TrumpRx targets vs CMS models). Ask: drug+dose, insurance vs cash, and eligibility.
GLP-1 pricing in 2026: no universal “$149 cap.” Prices vary by where you get it and who pays (insurance vs cash-pay offers vs TrumpRx targets vs CMS models). Ask: drug+dose, insurance vs cash, and eligibility.
1/7 FDA approved a daily pill version of Wegovy (oral semaglutide 25 mg) for chronic weight management.
December 24, 2025 at 9:26 PM
1/7 FDA approved a daily pill version of Wegovy (oral semaglutide 25 mg) for chronic weight management.
1/8 How effective is oral Wegovy? Day 2/5
December 24, 2025 at 7:21 PM
1/8 How effective is oral Wegovy? Day 2/5
1/7 FDA approved a daily pill version of Wegovy (oral semaglutide 25 mg) for chronic weight management.
December 23, 2025 at 5:37 PM
1/7 FDA approved a daily pill version of Wegovy (oral semaglutide 25 mg) for chronic weight management.
Consistency comes first.
Then intensity drives progress.
Build the habit. Then progress it.
Then intensity drives progress.
Build the habit. Then progress it.
December 21, 2025 at 5:11 PM
Consistency comes first.
Then intensity drives progress.
Build the habit. Then progress it.
Then intensity drives progress.
Build the habit. Then progress it.
Short-term gains often come from pushing hard, but long-term strength requires restraint and awareness.
Muscles, joints, and connective tissue adapt best to progressive load.
Ignoring limits may deliver quick results, but it often sacrifices durability.
Muscles, joints, and connective tissue adapt best to progressive load.
Ignoring limits may deliver quick results, but it often sacrifices durability.
December 20, 2025 at 10:42 PM
Short-term gains often come from pushing hard, but long-term strength requires restraint and awareness.
Muscles, joints, and connective tissue adapt best to progressive load.
Ignoring limits may deliver quick results, but it often sacrifices durability.
Muscles, joints, and connective tissue adapt best to progressive load.
Ignoring limits may deliver quick results, but it often sacrifices durability.
Long-term health improves when need is respected.
Fuel. Rest. Grow.
Fuel. Rest. Grow.
December 20, 2025 at 12:00 AM
Long-term health improves when need is respected.
Fuel. Rest. Grow.
Fuel. Rest. Grow.
Respecting limits builds long-term strength.
Consistency grows where humility leads.
Consistency grows where humility leads.
December 17, 2025 at 11:19 PM
Respecting limits builds long-term strength.
Consistency grows where humility leads.
Consistency grows where humility leads.
The ROI of walking is higher than you think. 📉
• 4,000 steps: The baseline. • 8,000 steps: -51% risk. • 12,000 steps: -65% risk.
Best part? "Weekend Warrior" patterns (1-2 days/week) still show significant heart benefits.
Consistency helps, but perfection isn't required.
• 4,000 steps: The baseline. • 8,000 steps: -51% risk. • 12,000 steps: -65% risk.
Best part? "Weekend Warrior" patterns (1-2 days/week) still show significant heart benefits.
Consistency helps, but perfection isn't required.
December 17, 2025 at 2:10 PM
The ROI of walking is higher than you think. 📉
• 4,000 steps: The baseline. • 8,000 steps: -51% risk. • 12,000 steps: -65% risk.
Best part? "Weekend Warrior" patterns (1-2 days/week) still show significant heart benefits.
Consistency helps, but perfection isn't required.
• 4,000 steps: The baseline. • 8,000 steps: -51% risk. • 12,000 steps: -65% risk.
Best part? "Weekend Warrior" patterns (1-2 days/week) still show significant heart benefits.
Consistency helps, but perfection isn't required.
Health is shaped less by motivation
and more by what holds your attention daily.
and more by what holds your attention daily.
December 16, 2025 at 10:31 PM
Health is shaped less by motivation
and more by what holds your attention daily.
and more by what holds your attention daily.
Health habits last longer when they serve a purpose bigger than aesthetics or motivation. Anchor your training, nutrition, and sleep to a deeper “why” and consistency gets easier.
December 14, 2025 at 3:01 PM
Health habits last longer when they serve a purpose bigger than aesthetics or motivation. Anchor your training, nutrition, and sleep to a deeper “why” and consistency gets easier.
Motivation is unreliable.
Commitment removes negotiation.
Decide your habits ahead of time and let consistency do the work, even on low-energy days.
Commitment removes negotiation.
Decide your habits ahead of time and let consistency do the work, even on low-energy days.
December 13, 2025 at 1:05 PM
Motivation is unreliable.
Commitment removes negotiation.
Decide your habits ahead of time and let consistency do the work, even on low-energy days.
Commitment removes negotiation.
Decide your habits ahead of time and let consistency do the work, even on low-energy days.
Muscle isn’t just for movement.
It’s your largest glucose sink.
Less muscle means fewer places to store glucose, more insulin resistance, and higher long-term metabolic risk.
Protect muscle. Maintain metabolic capacity.
This is human physiology, not gym culture.
It’s your largest glucose sink.
Less muscle means fewer places to store glucose, more insulin resistance, and higher long-term metabolic risk.
Protect muscle. Maintain metabolic capacity.
This is human physiology, not gym culture.
December 12, 2025 at 11:09 PM
Muscle isn’t just for movement.
It’s your largest glucose sink.
Less muscle means fewer places to store glucose, more insulin resistance, and higher long-term metabolic risk.
Protect muscle. Maintain metabolic capacity.
This is human physiology, not gym culture.
It’s your largest glucose sink.
Less muscle means fewer places to store glucose, more insulin resistance, and higher long-term metabolic risk.
Protect muscle. Maintain metabolic capacity.
This is human physiology, not gym culture.
GLP-1 medications work. But up to 25% of the weight lost is muscle unless you actively protect it.
Two things change everything:
Protein. Strength training.
Simple. Evidence-based. Essential.
Full note:
substack.com/@propst...
Two things change everything:
Protein. Strength training.
Simple. Evidence-based. Essential.
Full note:
substack.com/@propst...
December 11, 2025 at 6:56 PM
GLP-1 medications work. But up to 25% of the weight lost is muscle unless you actively protect it.
Two things change everything:
Protein. Strength training.
Simple. Evidence-based. Essential.
Full note:
substack.com/@propst...
Two things change everything:
Protein. Strength training.
Simple. Evidence-based. Essential.
Full note:
substack.com/@propst...