MyWellnessRewired

My Wellness Rewired: Hacking Women’s health

[Ashley Richmond @_AshleyRichmond]

The 5 things I'll never skip, no matter how busy:

1) 10,000 steps
2) 7.5 hours of sleep
5) 30g protein at breakfast
4) 3L of water with minerals
5) 10 minutes of morning sun

What's the one thing you refuse to skip?

[Reads with Ravi @readswithravi]

For anyone starting their reading journey, keep this quote by Paulo Coelho in mind:

“If you only walk on sunny days, you'll never reach your destination.”

Success comes from showing up consistently, even when it's hard. Read every day, build the habit.

[Gary Brecka @thegarybrecka]

Bloating is often your body telling you that something isn’t being digested, absorbed, or tolerated properly.

Sometimes it’s the foods you’re eating.
Sometimes it’s eating too fast.
Sometimes it’s gut health.
And sometimes it’s a sign that your body isn’t producing what it needs to break food down efficiently.

The goal shouldn’t be to find better ways to hide bloating.

The goal should be to understand why it’s happening in the first place.

Your body is constantly giving you feedback.

[Dave Ramsey @DaveRamsey]

Good friends will support your goals, not pressure you to break promises you've made to yourself.

While you're working the 7 Baby Steps, stay away from people and things that will tempt you to break your budget. Focus on what helps you succeed.

[Mark Hyman, M.D. @drmarkhyman]

What if everything you thought you knew about cholesterol was wrong?

Not all LDL is dangerous. Not all saturated fat is bad.
The real driver of heart disease is inflammation.

And the number one cause of inflammation is the ultra-processed food we've been told is heart-healthy for 50 years.

[Ashley Richmond @_AshleyRichmond]

What people think getting fit is:

• Eating salad
• Going to the gym
• Drinking more water

What getting fit actually is:

• Saying no to junk food & alcohol
• Being the odd one out
• Shifting your identity
• Going to bed early
• Meal planning
• Walking lots
• Meal prep

[Gary Brecka @thegarybrecka]

Protein timing matters more than most people think.

40 to 50g of protein within 2 hours of waking maximizes muscle protein synthesis, blunts cortisol driven catabolism, and keeps you satiated longer.

Skipping breakfast or eating low protein in the morning leaves adaptation on the table.

[Dr. Rhonda Patrick @foundmyfitness]

High-dose vitamin D during pregnancy may lead to better cognitive performance in children.

Mothers who supplemented with 2,800 IU/day of vitamin D had children with better verbal memory, visual memory, and cognitive flexibility at age 10 vs. children whose mothers supplemented with a standard dose of 400 IU/day.

[Camus @newstart_2024]

Andrew Huberman dropped a very direct take on alcohol.

Alcohol is poison.
Zero is better than any amount.
If you drink, two per week should be your absolute ceiling.

Beyond that, UK Brain Bank data shows measurable brain shrinkage and nerve loss with every extra drink.

We love the idea of “moderate is fine,” but the brain imaging data is getting harder to ignore.

Every extra glass quietly chips away at your brain over time.

Do you think two drinks a week is realistic, or is zero the smarter long-term move?

[Reads with Ravi @readswithravi]

James Clear: The ability to bounce back quickly is a key skill in life.

[FoundMyFitness Clips @fmfclips]

A single high dose of added sugar can temporarily tank your testosterone by 25%

That's about 75 grams in one sitting (roughly a donut and a soda, or a Big Mac and a Coke)

The drop hits within two hours, likely because insulin and other hormones blunt signaling along the hypothalamic-pituitary-gonadal axis, so the brain and testes communicate less effectively

The dip is temporary, but if you're eating sugar all day every day, those repeated drops may contribute to a lower baseline over time

[Gary Brecka @thegarybrecka]

I have tested a lot of expensive interventions over the years.

The ones that moved my biomarkers the most: sleep consistency, Zone 2 training, time restricted eating, morning sunlight, and strength training.

Combined cost: nearly zero. The basics are not boring. They are underestimated.

[Mark Hyman, M.D. @drmarkhyman]

Did you know that crushing garlic and letting it rest for 10 minutes before cooking activates an enzyme that significantly increases its cancer-fighting and heart-protective compounds?

[Mark Hyman, M.D. @drmarkhyman]

The biggest epidemic in America has no ribbon, no awareness month, and no pharmaceutical solution. It's insulin resistance.

Most people who have it don't know they have it. No obvious symptom. No alarm that goes off.

Just a slow, quiet process where your cells stop responding to insulin — your body starts storing everything as fat, inflaming everything, aging faster.

[Gary Brecka @thegarybrecka]

I used to think optimizing health meant adding more.

The longer I do this the more I believe subtraction wins.

Reduce processed food, artificial light, chronic stress, and sedentary time. The rest is refinement.

[Gary Brecka @thegarybrecka]

VO2 max is the single strongest predictor of long term health outcomes in the research.

Stronger than smoking status, blood pressure, or cholesterol.

The good news: it is highly trainable at any age. High intensity intervals 1 to 2 times per week move it meaningfully.

[Mark Hyman, M.D. @drmarkhyman]

I used to roll my eyes at gratitude journals. Then I looked at the data.

People who practice gratitude consistently have 23% lower cortisol levels — leading to reduced stress, improved sleep, and better immune function.

Lower cortisol means less inflammation.. less inflammation means slower aging.

[Gary Brecka @thegarybrecka]

Your gut microbiome is rebuilt primarily by what you eat.

Eat 30 different plant varieties this week. Not 30 servings. 30 different types. Every unique plant feeds a different bacterial strain.

Add one serving of fermented food daily. Kefir, kimchi, sauerkraut, plain Greek yogurt.

Remove the two biggest microbiome disruptors in your diet right now. Usually seed oils and added sugar.

That is it.

Your microbiome begins shifting within 72 hours of dietary change.