Wiktor Szczudlinski
@drwiktor.bsky.social
Physician on the midlife journey
https://midlifelab.substack.com/
NHS GP. Metabolic health. Health span.
Lifestyle medicine. Physicians' well-being.
https://midlifelab.substack.com/
NHS GP. Metabolic health. Health span.
Lifestyle medicine. Physicians' well-being.
Additional tips
🔸Try to walk faster or uphill
🔸Try rucking (just load up a rucksack with 5-10kg weight)
🔸You don't need to do your steps in one go! Every step counts and benefits add up.
I hope it helps!
🔸Try to walk faster or uphill
🔸Try rucking (just load up a rucksack with 5-10kg weight)
🔸You don't need to do your steps in one go! Every step counts and benefits add up.
I hope it helps!
January 24, 2025 at 10:08 AM
Additional tips
🔸Try to walk faster or uphill
🔸Try rucking (just load up a rucksack with 5-10kg weight)
🔸You don't need to do your steps in one go! Every step counts and benefits add up.
I hope it helps!
🔸Try to walk faster or uphill
🔸Try rucking (just load up a rucksack with 5-10kg weight)
🔸You don't need to do your steps in one go! Every step counts and benefits add up.
I hope it helps!
🔸Once you're comfortably hitting 7,000–8,000 steps a day, you'll be reaping most of the health benefits.
🔸If you want to max out health benefits, aim for more than 10,000 a day
🔸If you want to max out health benefits, aim for more than 10,000 a day
January 24, 2025 at 10:08 AM
🔸Once you're comfortably hitting 7,000–8,000 steps a day, you'll be reaping most of the health benefits.
🔸If you want to max out health benefits, aim for more than 10,000 a day
🔸If you want to max out health benefits, aim for more than 10,000 a day
𝗬𝗼𝘂𝗿 𝗽𝗿𝗲𝘀𝗰𝗿𝗶𝗽𝘁𝗶𝗼𝗻 𝗳𝗼𝗿 𝘁𝗼𝗱𝗮𝘆:
🔸You don't need to make massive changes overnight.
🔸Start small and aim for consistency
🔸Check your baseline - find out your average daily step count
🔸If you're doing less than 2,500 steps a day, focus on adding an extra 500 - 1,000 steps a day. Gradually build it up.
🔸You don't need to make massive changes overnight.
🔸Start small and aim for consistency
🔸Check your baseline - find out your average daily step count
🔸If you're doing less than 2,500 steps a day, focus on adding an extra 500 - 1,000 steps a day. Gradually build it up.
January 24, 2025 at 10:08 AM
𝗬𝗼𝘂𝗿 𝗽𝗿𝗲𝘀𝗰𝗿𝗶𝗽𝘁𝗶𝗼𝗻 𝗳𝗼𝗿 𝘁𝗼𝗱𝗮𝘆:
🔸You don't need to make massive changes overnight.
🔸Start small and aim for consistency
🔸Check your baseline - find out your average daily step count
🔸If you're doing less than 2,500 steps a day, focus on adding an extra 500 - 1,000 steps a day. Gradually build it up.
🔸You don't need to make massive changes overnight.
🔸Start small and aim for consistency
🔸Check your baseline - find out your average daily step count
🔸If you're doing less than 2,500 steps a day, focus on adding an extra 500 - 1,000 steps a day. Gradually build it up.
🔹Health benefits continue to grow beyond 8,000 steps a day up to 16,000, but gains are much smaller (additional risk reduction of 5%)
January 24, 2025 at 10:08 AM
🔹Health benefits continue to grow beyond 8,000 steps a day up to 16,000, but gains are much smaller (additional risk reduction of 5%)
🔹For every 𝗲𝘅𝘁𝗿𝗮 𝟭,𝟬𝟬𝟬 𝘀𝘁𝗲𝗽𝘀 𝘆𝗼𝘂 𝘁𝗮𝗸𝗲, Your risk of dying drops by about 12–15%, and your risk of heart disease decreases by about 14%.
🔹𝗔𝘁 𝟳,𝟬𝟬𝟬 - 𝟴,𝟬𝟬𝟬 𝘀𝘁𝗲𝗽𝘀 𝗱𝗮𝗶𝗹𝘆, 𝗬𝗼𝘂'𝗿𝗲 𝗶𝗻 𝘁𝗵𝗲 𝘀𝘄𝗲𝗲𝘁 𝘀𝗽𝗼𝘁 for significant health gains, with a 50–60% lower risk of dying from any cause.
🔹𝗔𝘁 𝟳,𝟬𝟬𝟬 - 𝟴,𝟬𝟬𝟬 𝘀𝘁𝗲𝗽𝘀 𝗱𝗮𝗶𝗹𝘆, 𝗬𝗼𝘂'𝗿𝗲 𝗶𝗻 𝘁𝗵𝗲 𝘀𝘄𝗲𝗲𝘁 𝘀𝗽𝗼𝘁 for significant health gains, with a 50–60% lower risk of dying from any cause.
January 24, 2025 at 10:08 AM
🔹For every 𝗲𝘅𝘁𝗿𝗮 𝟭,𝟬𝟬𝟬 𝘀𝘁𝗲𝗽𝘀 𝘆𝗼𝘂 𝘁𝗮𝗸𝗲, Your risk of dying drops by about 12–15%, and your risk of heart disease decreases by about 14%.
🔹𝗔𝘁 𝟳,𝟬𝟬𝟬 - 𝟴,𝟬𝟬𝟬 𝘀𝘁𝗲𝗽𝘀 𝗱𝗮𝗶𝗹𝘆, 𝗬𝗼𝘂'𝗿𝗲 𝗶𝗻 𝘁𝗵𝗲 𝘀𝘄𝗲𝗲𝘁 𝘀𝗽𝗼𝘁 for significant health gains, with a 50–60% lower risk of dying from any cause.
🔹𝗔𝘁 𝟳,𝟬𝟬𝟬 - 𝟴,𝟬𝟬𝟬 𝘀𝘁𝗲𝗽𝘀 𝗱𝗮𝗶𝗹𝘆, 𝗬𝗼𝘂'𝗿𝗲 𝗶𝗻 𝘁𝗵𝗲 𝘀𝘄𝗲𝗲𝘁 𝘀𝗽𝗼𝘁 for significant health gains, with a 50–60% lower risk of dying from any cause.
Recent research shows that walking as few as 2,500 steps a day can make a difference.
Here's how it breaks down:
🔹At 2,500 steps per day, You start reducing your risk of heart disease and early death.
Here's how it breaks down:
🔹At 2,500 steps per day, You start reducing your risk of heart disease and early death.
January 24, 2025 at 10:08 AM
Recent research shows that walking as few as 2,500 steps a day can make a difference.
Here's how it breaks down:
🔹At 2,500 steps per day, You start reducing your risk of heart disease and early death.
Here's how it breaks down:
🔹At 2,500 steps per day, You start reducing your risk of heart disease and early death.
Whether it's a stroll around the block, a walk in the park, or even pacing around your living room, the benefits are yours to grab.
Every step counts.
So, how much do you really need to walk to see significant health benefits?
Every step counts.
So, how much do you really need to walk to see significant health benefits?
January 24, 2025 at 10:08 AM
Whether it's a stroll around the block, a walk in the park, or even pacing around your living room, the benefits are yours to grab.
Every step counts.
So, how much do you really need to walk to see significant health benefits?
Every step counts.
So, how much do you really need to walk to see significant health benefits?
Additional tips
🔸Try to walk faster or uphill
🔸Try rucking (just load up a rucksack with 5-10kg weight)
🔸You don't need to do your steps in one go! Every step counts and benefits add up.
I hope it helps!
🔸Try to walk faster or uphill
🔸Try rucking (just load up a rucksack with 5-10kg weight)
🔸You don't need to do your steps in one go! Every step counts and benefits add up.
I hope it helps!
January 24, 2025 at 10:08 AM
Additional tips
🔸Try to walk faster or uphill
🔸Try rucking (just load up a rucksack with 5-10kg weight)
🔸You don't need to do your steps in one go! Every step counts and benefits add up.
I hope it helps!
🔸Try to walk faster or uphill
🔸Try rucking (just load up a rucksack with 5-10kg weight)
🔸You don't need to do your steps in one go! Every step counts and benefits add up.
I hope it helps!
🔸Once you're comfortably hitting 7,000–8,000 steps a day, you'll be reaping most of the health benefits.
🔸If you want to max out health benefits, aim for more than 10,000 a day
🔸If you want to max out health benefits, aim for more than 10,000 a day
January 24, 2025 at 10:08 AM
🔸Once you're comfortably hitting 7,000–8,000 steps a day, you'll be reaping most of the health benefits.
🔸If you want to max out health benefits, aim for more than 10,000 a day
🔸If you want to max out health benefits, aim for more than 10,000 a day
𝗬𝗼𝘂𝗿 𝗽𝗿𝗲𝘀𝗰𝗿𝗶𝗽𝘁𝗶𝗼𝗻 𝗳𝗼𝗿 𝘁𝗼𝗱𝗮𝘆:
🔸You don't need to make massive changes overnight.
🔸Start small and aim for consistency
🔸Check your baseline - find out your average daily step count
🔸If you're doing less than 2,500 steps a day, focus on adding an extra 500 - 1,000 steps a day. Gradually build it up.
🔸You don't need to make massive changes overnight.
🔸Start small and aim for consistency
🔸Check your baseline - find out your average daily step count
🔸If you're doing less than 2,500 steps a day, focus on adding an extra 500 - 1,000 steps a day. Gradually build it up.
January 24, 2025 at 10:08 AM
𝗬𝗼𝘂𝗿 𝗽𝗿𝗲𝘀𝗰𝗿𝗶𝗽𝘁𝗶𝗼𝗻 𝗳𝗼𝗿 𝘁𝗼𝗱𝗮𝘆:
🔸You don't need to make massive changes overnight.
🔸Start small and aim for consistency
🔸Check your baseline - find out your average daily step count
🔸If you're doing less than 2,500 steps a day, focus on adding an extra 500 - 1,000 steps a day. Gradually build it up.
🔸You don't need to make massive changes overnight.
🔸Start small and aim for consistency
🔸Check your baseline - find out your average daily step count
🔸If you're doing less than 2,500 steps a day, focus on adding an extra 500 - 1,000 steps a day. Gradually build it up.
🔹Health benefits continue to grow beyond 8,000 steps a day up to 16,000, but gains are much smaller (additional risk reduction of 5%)
January 24, 2025 at 10:08 AM
🔹Health benefits continue to grow beyond 8,000 steps a day up to 16,000, but gains are much smaller (additional risk reduction of 5%)
His life seemed consumed by constant optimization, procedures, and biohacking. All within the sterile confines of his meticulously controlled environment.
open.substack.com/pub/midlifel...
open.substack.com/pub/midlifel...
𝐅𝐨𝐜𝐮𝐬 𝐨𝐧 𝐚𝐝𝐝𝐢𝐧𝐠 𝐥𝐢𝐟𝐞 𝐭𝐨 𝐲𝐨𝐮𝐫 𝐲𝐞𝐚𝐫𝐬, 𝐧𝐨𝐭 𝐲𝐞𝐚𝐫𝐬 𝐭𝐨 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞.
On longevity extremism
open.substack.com
January 20, 2025 at 4:35 PM
His life seemed consumed by constant optimization, procedures, and biohacking. All within the sterile confines of his meticulously controlled environment.
open.substack.com/pub/midlifel...
open.substack.com/pub/midlifel...
His approach includes taking an astonishing 100 supplements daily and undergoing aggressive interventions, like plasma transfusions from his own son (!).
But behind the protocols and biohacks, 𝗜 𝘀𝗮𝘄 𝗮 𝘀𝗮𝗱, 𝗹𝗼𝗻𝗲𝗹𝘆 𝗺𝗮𝗻.
But behind the protocols and biohacks, 𝗜 𝘀𝗮𝘄 𝗮 𝘀𝗮𝗱, 𝗹𝗼𝗻𝗲𝗹𝘆 𝗺𝗮𝗻.
January 20, 2025 at 4:35 PM
His approach includes taking an astonishing 100 supplements daily and undergoing aggressive interventions, like plasma transfusions from his own son (!).
But behind the protocols and biohacks, 𝗜 𝘀𝗮𝘄 𝗮 𝘀𝗮𝗱, 𝗹𝗼𝗻𝗲𝗹𝘆 𝗺𝗮𝗻.
But behind the protocols and biohacks, 𝗜 𝘀𝗮𝘄 𝗮 𝘀𝗮𝗱, 𝗹𝗼𝗻𝗲𝗹𝘆 𝗺𝗮𝗻.
But mother nature has always been clear: death is the inevitable fate of all living organisms.
Brian Johnston showcases his ambitious "Blueprint" for slowing ageing.
He claims these efforts have slowed his biological ageing by 30%.
Brian Johnston showcases his ambitious "Blueprint" for slowing ageing.
He claims these efforts have slowed his biological ageing by 30%.
January 20, 2025 at 4:35 PM
But mother nature has always been clear: death is the inevitable fate of all living organisms.
Brian Johnston showcases his ambitious "Blueprint" for slowing ageing.
He claims these efforts have slowed his biological ageing by 30%.
Brian Johnston showcases his ambitious "Blueprint" for slowing ageing.
He claims these efforts have slowed his biological ageing by 30%.
I will share my journey into self-discovery, and hopefully, it will help you answer the questions about how to live a healthier, happier, exciting and more fulfilling (second part of your) life.
I would love it to be a mutual journey - so I could also learn from You!
January 5, 2025 at 5:57 PM
I will share my journey into self-discovery, and hopefully, it will help you answer the questions about how to live a healthier, happier, exciting and more fulfilling (second part of your) life.
I would love it to be a mutual journey - so I could also learn from You!
It is time to become open-minded and hungry for new experiences.
My newsletter aims to help men in midlife tame that “midlife beast” and rediscover themselves.
My newsletter aims to help men in midlife tame that “midlife beast” and rediscover themselves.
January 5, 2025 at 5:57 PM
It is time to become open-minded and hungry for new experiences.
My newsletter aims to help men in midlife tame that “midlife beast” and rediscover themselves.
My newsletter aims to help men in midlife tame that “midlife beast” and rediscover themselves.
“𝗧𝗵𝗲𝗿𝗲 𝗶𝘀 𝗮 𝘄𝗼𝗿𝗿𝘆 𝘁𝗵𝗮𝘁, 𝗮𝗹𝘁𝗵𝗼𝘂𝗴𝗵 𝗽𝗲𝗼𝗽𝗹𝗲 𝗻𝗲𝗲𝗱 𝗽𝗲𝗼𝗽𝗹𝗲 𝗮𝗻𝗱 𝘄𝗶𝗹𝗹 𝗽𝗿𝗲𝗳𝗲𝗿 𝘁𝗼 𝘁𝗮𝗹𝗸 𝘁𝗼 𝗽𝗲𝗼𝗽𝗹𝗲, 𝘁𝗵𝗲𝘆’𝗹𝗹 𝗼𝗻𝗹𝘆 𝗯𝗲 𝗴𝗿𝗮𝗻𝘁𝗲𝗱 𝗮𝗰𝗰𝗲𝘀𝘀 𝘁𝗼 𝘁𝗲𝗰𝗵”
Laura Squire - MHRA Chief Quality and Access Officer.
PS. Notes from the clinic - written with the use of non-artificial intelligence 😎
December 4, 2024 at 8:47 AM
“𝗧𝗵𝗲𝗿𝗲 𝗶𝘀 𝗮 𝘄𝗼𝗿𝗿𝘆 𝘁𝗵𝗮𝘁, 𝗮𝗹𝘁𝗵𝗼𝘂𝗴𝗵 𝗽𝗲𝗼𝗽𝗹𝗲 𝗻𝗲𝗲𝗱 𝗽𝗲𝗼𝗽𝗹𝗲 𝗮𝗻𝗱 𝘄𝗶𝗹𝗹 𝗽𝗿𝗲𝗳𝗲𝗿 𝘁𝗼 𝘁𝗮𝗹𝗸 𝘁𝗼 𝗽𝗲𝗼𝗽𝗹𝗲, 𝘁𝗵𝗲𝘆’𝗹𝗹 𝗼𝗻𝗹𝘆 𝗯𝗲 𝗴𝗿𝗮𝗻𝘁𝗲𝗱 𝗮𝗰𝗰𝗲𝘀𝘀 𝘁𝗼 𝘁𝗲𝗰𝗵”
Laura Squire - MHRA Chief Quality and Access Officer.
PS. Notes from the clinic - written with the use of non-artificial intelligence 😎
AI might even “save the NHS”...
However, the price of this efficiency might impact the standard of care and increase the rationing of care.
We already see this with various “triage” tools and digital apps, which aim to reduce access to human clinicians.
People will still crave human contact.
However, the price of this efficiency might impact the standard of care and increase the rationing of care.
We already see this with various “triage” tools and digital apps, which aim to reduce access to human clinicians.
People will still crave human contact.
December 4, 2024 at 8:47 AM
AI might even “save the NHS”...
However, the price of this efficiency might impact the standard of care and increase the rationing of care.
We already see this with various “triage” tools and digital apps, which aim to reduce access to human clinicians.
People will still crave human contact.
However, the price of this efficiency might impact the standard of care and increase the rationing of care.
We already see this with various “triage” tools and digital apps, which aim to reduce access to human clinicians.
People will still crave human contact.
I highly doubt it.
But we need to accept that this is the future.
There is no queue of people rushing to join the NHS.
The direction of travel is opposite.
The AI tools will get better and safer with time.
They will also get cheaper and more widely implemented in health services.
But we need to accept that this is the future.
There is no queue of people rushing to join the NHS.
The direction of travel is opposite.
The AI tools will get better and safer with time.
They will also get cheaper and more widely implemented in health services.
December 4, 2024 at 8:47 AM
I highly doubt it.
But we need to accept that this is the future.
There is no queue of people rushing to join the NHS.
The direction of travel is opposite.
The AI tools will get better and safer with time.
They will also get cheaper and more widely implemented in health services.
But we need to accept that this is the future.
There is no queue of people rushing to join the NHS.
The direction of travel is opposite.
The AI tools will get better and safer with time.
They will also get cheaper and more widely implemented in health services.
We all know how dire the NHS has become in the last few years.
Difficulty accessing care (provided by people in the flesh) leads desperate people to use desperate means.
If you had a choice to access a clinician directly, be it face-to-face or remotely, within 2-3 hours, would you choose an AI bot?
Difficulty accessing care (provided by people in the flesh) leads desperate people to use desperate means.
If you had a choice to access a clinician directly, be it face-to-face or remotely, within 2-3 hours, would you choose an AI bot?
December 4, 2024 at 8:47 AM
We all know how dire the NHS has become in the last few years.
Difficulty accessing care (provided by people in the flesh) leads desperate people to use desperate means.
If you had a choice to access a clinician directly, be it face-to-face or remotely, within 2-3 hours, would you choose an AI bot?
Difficulty accessing care (provided by people in the flesh) leads desperate people to use desperate means.
If you had a choice to access a clinician directly, be it face-to-face or remotely, within 2-3 hours, would you choose an AI bot?
Contrary to many who believe that AI “is better than doctors” as “it surpassed doctors on medical exams”, this is not why patients use such tools.
At least not for now and not from the UK/NHS perspective.
The article highlights an important reason - 𝗚𝗔𝗣 𝗶𝗻 𝘀𝗲𝗿𝘃𝗶𝗰𝗲𝘀.
At least not for now and not from the UK/NHS perspective.
The article highlights an important reason - 𝗚𝗔𝗣 𝗶𝗻 𝘀𝗲𝗿𝘃𝗶𝗰𝗲𝘀.
December 4, 2024 at 8:47 AM
Contrary to many who believe that AI “is better than doctors” as “it surpassed doctors on medical exams”, this is not why patients use such tools.
At least not for now and not from the UK/NHS perspective.
The article highlights an important reason - 𝗚𝗔𝗣 𝗶𝗻 𝘀𝗲𝗿𝘃𝗶𝗰𝗲𝘀.
At least not for now and not from the UK/NHS perspective.
The article highlights an important reason - 𝗚𝗔𝗣 𝗶𝗻 𝘀𝗲𝗿𝘃𝗶𝗰𝗲𝘀.