Gillian Humble

Wife, mother of four. I love to cook and my family loves to eat. Coffee, design and home improvement are my other interests.

[Dr. Rhonda Patrick @foundmyfitness]

Exercise is an antidepressant.

A new meta-analysis of 26 randomized controlled studies found that both aerobic and resistance training significantly reduced symptoms of depression and anxiety, often rivaling standard treatments like medication and therapy.

Although both modes were beneficial, aerobic exercise had a slightly greater impact on depression, while resistance training showed a modest edge for anxiety.

Many of the included studies didn't even meet the minimum weekly physical activity recommendations for aerobic or resistance exercise, and even then, reduced depressive and anxiety symptoms significantly.

For those with depression or anxiety, movement is powerful medicine. And the dose needed might be smaller than you think.

[Dr. Rhonda Patrick @foundmyfitness]

Creatine is not just a muscle-building supplement—some evidence suggests it also has benefits for cardiovascular health.

In a recent study, taking creatine for 28 days led to a 1.2–1.4% increase in two measures of blood vessel function. This magnitude of an improvement has been associated with substantial reduction in future cardiovascular disease risk in prior studies.

In the same time frame, blood glucose dropped by nearly 5 mg/dL and triglycerides decreased by 17 mg/dL after creatine supplementation.

The protocol? 20 grams per day for 5 days (four 5-gram doses daily) followed by 5 grams per day for 23 days.

Another study found that supplementing with 20 grams of creatine daily for just 7 days improved artery stiffness—a risk factor for cardiovascular disease—in older adults.

Collectively, these results indicate that creatine could meaningfully improve cardiovascular health markers with a short-term, high dose and with a longer-term, standard dosing regimen.

Studies referenced:
- PMID: 39047868
- PMID: 39796490

[Dan Go @CoachDanGo]

A hill I'm willing to die on:

Sourdough bread is the BEST bread on the planet.

It's easier to digest because the fermentation process breaks down gluten and makes it easier on your stomach.

It has a lower glycemic index so it won't spike your blood sugar as much as other breads.

It's nutrient-dense af giving you B vitamins, minerals (like iron and magnesium), and antioxidants.

It contains natural preservatives that help your bread last longer.

Most importantly, it has the BEST flavor and texture. Tangy taste and perfect crust. Chefs kiss.

Once you go sourdough bread you don't go back.

[Dr. Rhonda Patrick @foundmyfitness]

Resistance training can have long-term benefits that last years. Even if you later quit.

Just one year of high-intensity resistance training can preserve leg strength in older adults for three years after stopping—even as muscle mass declines.
This surprising resilience suggests that the benefits of strength training extend far beyond muscle size, creating lasting neuromuscular adaptations that keep you strong long after the workouts end.

In contrast, those who engaged in moderate-intensity training (body weight) or did not exercise experienced significant losses in both strength and functionality within the three years after training stopped.

This suggests that resistance training could be crucial for maintaining muscular functionality later in life, perhaps due to lasting increases in neuromuscular components like acetylcholine receptors — an idea sometimes referred to as “muscle memory.”

Dr. Layne Norton (@biolayne) dives deep into these surprising findings in episode 94 of the FoundMyFitness podcast.

To get the full breakdown, make sure to watch the full episode:
https://t.co/d8QUAGKqP2

[FoundMyFitness Clips @fmfclips]

Many people don't resistance train

But here's the deal

You're body is SO made to move against resistance

That if you don't do it...

You are DRASTICALLY accelerating your aging & cognitive decline

Go lift some weights

[FoundMyFitness Clips @fmfclips]

The amount of exercise you need to get massive benefits is surprisingly small

Just 4 minutes of cumulative vigorous activity throughout the day was found to reduce cancer risk by ~20%

How about 10 minutes?

~30% reduction

Remember that next time you think to yourself "I don't have time to exercise"

The benefits of short bursts of exercise are just too powerful to ignore

[Adam Grant @AdamMGrant]

Heavy screen use might create a vicious cycle for young kids.

New data: the more time 3.5-year-olds spent on tablets, the more angry outbursts they had at age 4.5... and the more they used tablets at 5.5.

Digital soothing is not a substitute for teaching emotion regulation.

[Gillian Humble @gillianhumble]

Enjoying an @OHLIceDogs game. Section 112, row P. #tweetyourseat

[Gillian Humble @gillianhumble]

@BlueJays

[Gillian Humble @gillianhumble]

He wears #19 because of you #JoeyBats @JoeyBats19 He’s so excited to be here to celebrate you. Here’s to your Level of Flippin’ Excellence! #NextLevel

[Joe Rogan @joerogan]

This is a great read:
TikTok May Be A Chinese Superweapon - by Gurwinder https://t.co/Q72YIi8J6A

[Gillian Humble @gillianhumble]

"Knowledge is making the right choice with all the information.

Wisdom is making the right choice without all the information."

–@JamesClear

[Gillian Humble @gillianhumble]

@amandahmorris My first was the same so the c-section got scheduled. Went in for pre-op, they said, it flipped go home and wait for natural labour. Then he arrived just over 24hrs later naturally, 12 days early. It can happen!

[John Brassard @JohnBrassardCPC]

Nice touch today by @SouthSimcoePS and fitting tribute for John Wardrop at his celebration of life with the marine unit pass-by. John was a Chair of the Police Board, 2 boats were named after him, and he was“Mayor” of DeGrassi Point in #Innisfil. He loved Lake Simcoe. #Barrie

[Gillian Humble @gillianhumble]

@BrockUniversity As an alumni,I’m disappointed to hear that paid students have been locked out of their online classes & portal for not disclosing their status.What threat do online students present?They’ve adapted to comply & You still say they can’t learn here #NoMandates #HumanRightsViolations

[The Mindfulness Meditation Institute @TrainingMindful]

“Train your mind to see the good in everything. Positivity is a choice. The happiness of your life depends on the quality of your thoughts.” ~ Idil Ahmed

[Dr. Joseph Mercola @mercola]

Mountains of mask waste.