I just turned 66. Here are 5 things I wish I knew at 26.
These lessons took me 40 years to learn, but you can start applying them today.
Your age is negotiable. Your health is in your control. And it’s never too late (or too early) to start.
Drop a YES below, and I’ll DM you a free copy of my Nutrition 101 Guide—your blueprint for reclaiming your health by understanding the hidden dangers in our modern food supply.
For decades, the industrialized food system has replaced real nutrition with cheap, highly processed ingredients that disrupt metabolism, alter gut bacteria, and fuel chronic disease.
These aren’t just minor concerns—they’re fundamental drivers of obesity, insulin resistance, autoimmune conditions, and even cognitive decline.
Food is more than calories—it’s information that programs your biology.
Choose real, whole foods. Read labels like your health depends on it.
Drop a YES below, and I’ll DM you my FREE Nutrition 101 Guide to help you make informed choices and take back control of your health.
New data just dropped: only 54% of Americans drink alcohol now - the LOWEST rate in 90 years.
That’s a 13-point crash in just 3 years. Something massive is happening, and if you’ve been questioning your relationship with alcohol, you’re part of a historic health revolution.
Here’s what’s driving this seismic shift:
- Young adults are leading with remarkable clarity - only 50% drink now (down from 72% in 2004).
- Women are stepping back in record numbers - down 11 points in just one year.
- Even drinkers are drinking dramatically less - only 24% had alcohol yesterday (record low), and the average is just 2.8 drinks per week.
As a doctor, I’ll say it clearly: No amount of alcohol is safe for human health. The idea that moderate drinking has benefits was based on flawed research. We now know alcohol causes 100,000+ cancer cases yearly and 20,000 preventable deaths.
Your liver processes alcohol as a toxin because that’s exactly what it is.
If you do choose to drink occasionally, see my other post on minimizing damage. But know this: 53% of Americans now understand that even “moderate” drinking is harmful - nearly double from 2015.
Every morning, before the noise of the day sets in, I practice Qigong.
Qigong is a 4,000-year-old Chinese practice that combines slow, intentional movement, breathwork, and meditation to move energy through the body. The word itself says it all: “qi” means life force energy, and “gong” means skill cultivated through practice.
I first came across it when I spent a year living in China after medical school. Every morning, people were moving through tai chi and qigong in the parks at sunrise — just as part of the day.
That year changed how I think about health. I saw a culture where movement, breath, and food weren’t separate from medicine. They were the medicine.
I brought qigong home with me and never stopped.
I do it every morning because it calms the nervous system while simultaneously energizing the body. It lowers cortisol, reduces inflammation, improves circulation, and gets my mind clear before the day even starts.
Will you try this? 👇
Fiber might be the most boring nutrition topic out there, but it’s also one of the most powerful.
The average American gets 17 grams of fiber a day. The goal is 30. That difference alone can steady blood sugar, feed beneficial gut bacteria, lower inflammation, and help you feel full on less food.
And, getting there doesn’t even require a diet overhaul, just knowing where to look.
One of the simplest places to start: double your serving of non-starchy vegetables at every meal. One cup of cooked Brussels sprouts alone gets you 6 grams. Broccoli, kale, cauliflower…it adds up faster than you’d think.
Swipe through for the full breakdown.
👇 How much fiber are you getting daily? Drop your honest guess below.
Struggling with brain fog? Join the waitlist for Brainshaping Academy and get my free PDF guide, The Brain Boosting Meal Blueprint, instantly. Drop a YES below and I’ll DM it to you.
Brain fog is one of the most common complaints I hear from my patients, and one of the most misunderstood.
In functional medicine, we treat it like a warning light on the body’s dashboard. More often than not, the root cause isn’t in your head, but in your gut.
The foods you eat every day can either protect your brain or quietly work against it. These five are the ones I see causing the most damage.
👇 Which of these do you eat most often? Drop a YES below and I’ll DM you my new FREE Brain Boosting Meal Blueprint guide to help get you on the right path.
My morning as a 66-year-old functional medicine doctor starts before I even touch my phone.
Every morning I come out to my rooftop and let the sunlight hit my eyes. Morning light is one of the most powerful signals you can give your body. It resets your circadian rhythm, regulates melatonin, and reminds your biology what time it is.
We’re designed to live in sync with nature. Light is how we do that.
Then I sit down and do breathwork.
Five minutes. Three-minute cycle, breath hold, two-minute cycle, breath hold. Simple. But what happens inside your body is anything but. Your nervous system settles, oxygen floods your blood, and this deep stillness kicks in that’s hard to explain until you feel it.
Then some Chi Gong and meditation to close it out.
No screens. No email. Just light, breath, movement, and stillness before the world asks anything of me.
That’s the foundation. Try it for one week and tell me what happens. 👇
Walking is one of the most underrated longevity tools we have — and you don’t need a gym membership or a complicated routine to use it.
Every 1,000 steps beyond 2,500 a day cuts your risk of death from any cause by 12%. That’s not a small number.
We’ve been conditioned to think exercise has to be a separate event on our calendar… it doesn’t :)
These 8 types of walks show you how to stack movement into what you’re already doing — and the science behind why each one works.
👇 Which one are you trying first? PS - I write about topics like this weekly in my longevity journal newsletter. You’ll get this info straight to your inbox. Just drop a YES below, and I’ll DM you a link to subscribe!
The supplement industry is confusing by design.
Thousands of products. Different doses. Little transparency.
SuppCo was built to cut through the noise—independently rating supplements to help people make more informed decisions about what they put in their bodies.
Now, together with Function, we’re connecting supplement tracking with 160+ lab tests across the body.
Because the right inputs can change your biomarkers. But first, you have to understand what your body is signaling.
The future of personalized health isn’t just what you take. It’s understanding what’s actually changing inside your body.
Comment HEALTH below and I'll send you the links directly. Function to get your labs. SuppCo to make sure every supplement you take is safe and right for your unique body.
Are you fasting the wrong way?
Women have a stronger cortisol response in the morning than men, and it’s directly tied to hunger hormones. When you skip breakfast or push your first meal to noon, those hormones dysregulate for the rest of the day — driving carb cravings, afternoon crashes, and uncontrolled eating at night. The very opposite of what you’re trying to do.
Research shows that women who broke their fast by 8AM and finished eating by 5PM had significantly better metabolic control than those eating in a compressed late window.
You don’t need a 16 hour fast to get the benefits of autophagy, and you definitely don’t need to wait until noon to eat. Simply stop eating after dinner. That’s it.
If you eat dinner at 6 and breakfast at 8, you’ve already done a 14 hour fast without skipping a single meal.
Front load your food, eat earlier, and stop at night. You’ll sleep better, feel better, and lose weight without starving yourself.
Full conversation with Dr. Stacy Sims is out now on The Dr. Hyman Show Podcast. Drop a YES below and I’ll DM you the link to listen 🎧
~1 in 8 women have it.
~70% may not know they have it.
This is why the name change matters.
PCOS didn't fully reflect the condition's complexity.
PMOS—Polyendocrine Metabolic Ovarian Syndrome—is designed to better capture it.
If you've been told your symptoms are unrelated, or that your labs look normal, this is worth knowing.
Not medical advice. Consult a medical professional with any medical questions. For marketing purposes only.
You can’t heal in fight-or-flight.
Your body has two modes: survival or restoration. And what you eat can help determine which one you’re in.
Ultra-processed foods, excess sugar, and caffeine without adequate protein create blood sugar chaos. Each spike and crash sends a stress signal to your brain: cortisol rises, your heart rate jumps, and your nervous system prepares for threat.
In this state, your body isn’t focused on healing. Digestion slows. Detoxification stalls. Immune and reproductive function are put on pause…
But luckily, you can regulate your nervous system starting with your metabolism:
- Protein-rich, nutrient-dense meals keep blood sugar steady.
- Nutrients like magnesium, B vitamins, and omega-3s support neurotransmitter balance.
- Daily rhythms of whole foods, quality sleep, movement, and rest send the signal: you’re safe.
This is exactly what I built the Brain-Boosting Meal Blueprint around — and it's one of the core foundations inside Brainshaping Academy.
Inside the course, we go deep on all of it: the gut, the diet, the blood sugar, the immune system, the nervous system. Six weeks, step by step, built on 30 years of research and clinical practice.
Healing happens when your body and mind both feel safe. Start with your plate and build from there.
Drop a YES below, and I'll DM you a link for my FREE Brain-Boosting Meal Guide along with a link to join the waitlist for The Brainshaping Academy ♥️
