Puvema

02/22/2026

If you enjoy our posts and you’re challenged by emotional eating, we invite you to check out our special report:

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How to Permanently Overcome Emotional Eating

https://puvema.com/report/how-to-permanently-overcome-emotional-eating/

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This special report gets to the bottom of emotional eating.

02/21/2026

"Working with a National Board Certified Health and Wellness Coach can help individuals improve their habits and achieve short and long-term health goals. Coaches partner with clients to develop personalized plans based on their unique needs and preferences, providing support, motivation, and accountability along the way."

https://www.einpresswire.com/article/641626958/nbhwc-continues-to-professionalize-the-health-wellness-coaching-industry-by-providing-the-national-board-certification?fbclid=IwAR2l1TFKUYunMkICiUExKSe-tsG2_FeG_JNOwhcI5fbd6XqxSTcj12zqZCE

National Board Certification is reflected in the NBC-HWC credential.

02/18/2026

"The popular app promises weight loss without dieting. Then it proposes restrictive eating habits."

"The app is essentially a calorie tracker supplemented by lessons on behavior change and a personal coach who messages you. Many nutrition and mental health experts have warned that the way Noom presents itself is misleading."

"On day two, I opened the app and saw, at the top of the screen, a calorie goal for the day: 1,200. Given all of Noom’s talk of psychology, behavior change, and not being a diet, I was surprised that it expected me to track my calories at all. But I was more shocked by the drastically low recommendation."

"These coaches sign nondisclosure agreements and thus couldn’t speak to me on the record, but several Glassdoor reviews say that each coach is assigned to upward of 350 active Noom users at a time."

"Like other diets out there, Noom doesn’t lead to long-term weight loss for most people who download the app."

"Despite its popularity and clever marketing, Noom is simply a calorie-counting app with a chat feature and bite-size lessons on eating and weight loss."

https://www.outsideonline.com/health/nutrition/noom-app-diet-trend/

The popular app promises weight loss without dieting. Then it proposes restrictive eating habits.

02/16/2026

"Being overweight has a profound impact on blood pressure regulation."

"When body weight increases beyond normal levels, it can lead to elevated blood pressure, a condition known as hypertension. Hypertension is a major risk factor for cardiovascular diseases, including heart attacks and strokes."

"One of the main effects of excess body weight is an increase in cardiac output. The heart must pump more blood to supply the larger body mass, which raises systolic blood pressure. This increased workload strains the heart and arteries."

"Overweight individuals often have increased activity of the RAAS, a hormone system that regulates blood pressure and fluid balance. Activation of RAAS leads to vasoconstriction (narrowing of blood vessels) and sodium retention, both of which elevate blood pressure."

"Excess weight can stimulate the sympathetic nervous system, causing increased heart rate and blood vessel constriction. This sympathetic overactivity raises both systolic and diastolic blood pressures, contributing to hypertension."

"Being overweight is closely linked with insulin resistance. Insulin resistance impairs the ability of blood vessels to dilate properly, a condition called endothelial dysfunction. This impairment increases vascular resistance, causing blood pressure to rise."

"Research shows that for every 10 kilograms (about 22 pounds) of excess body weight gained, systolic blood pressure can increase by approximately 3 to 5 mmHg. Diastolic pressure typically increases by 2 to 3 mmHg. These increments may seem small but have significant clinical implications on cardiovascular risk."

https://www.cardiovasculardiseasehub.com/archives/21290

Being overweight has a profound impact on blood pressure regulation. Blood pressure is the force exerted by circulating blood on the walls of blood vessels.

02/15/2026

If you enjoy our posts and you’re interested in the psychology of lasting behavior improvement and positive habit formation, we invite you to check out our special report:

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How to Form Self-Care Habits That Truly Stick

https://puvema.com/report/how-to-form-self-care-habits-that-truly-stick/

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This special report describes how to make change go from seemingly impossible to eminently doable.

02/13/2026

In the west, there's a land.

The people there struggle with type-2 diabetes, cardiovascular disease, cancer, dementia, chronic neuromusculoskeletal pain, anxiety, depression, and related ailments.

Despite knowing what to do and having good intentions, they struggle with their eating habits, exercise habits, and overall self-care habits.

This is the Province of Knowledge and Good Intentions.
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In the east, there's a land.

The people there are thriving.

They consistently maintain their self-care habits.

They adeptly turn knowledge and good intentions into action, habits, and results.

This is the Province of Thriving.
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Between the two lands is a 100-mile-wide gap:

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Implementation Gap

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Each and every day, millions of people try to travel from the Province of Knowledge and Good Intentions to the Province of Thriving, but most don't make it through Implementation Gap.

They get sucked up by quicksand, eaten by dragons, or swept away by tsunamis.
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Some rather benevolent figures also roam these lands:

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Mayo Clinic Certified Wellness Coach Jason Gootman and his team of wellness professionals

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Jason and his team are IMPLEMENTATION SPECIALISTS.

They help people build IMPLEMENTATION BRIDGES that enable them to successfully navigate Implementation Gap.

They provide people with accountability, guidance, and support rooted in the psychology of lasting behavior improvement and positive habit formation and help them get from the Province of Knowledge and Good Intentions to the Province of Thriving.

The end.

02/11/2026

"Yes, there is a golden age of innovation happening in the form of new technologies like gene therapy, neural technology, immunotherapy, and increasingly the impact of AI on diagnoses and drug development, but we can’t let these extraordinary technological advances blind us to the tragedy of modern healthcare and to the much neglected miracle drug right in front of us: our daily behaviors. Whether for preventing disease or optimizing the treatment of disease, behavior is indeed a miracle drug."

"There’s no healthcare system in the world successfully managing health outcomes against this onslaught of chronic diseases. Whether it’s single payer, nationalized healthcare or systems based on private insurance, all healthcare systems are losing the battle. In the U.S., around 90% of our $3.8 trillion in healthcare spending goes toward the treatment of chronic and mental health conditions."

"According to the UN, the combination of maintaining a healthy weight, regular exercise, a healthy diet and not smoking can reduce the risk of developing the most common and deadly chronic diseases by as much as 80%."

"Both our lifespan and our healthspan--the period of time in which we’re not just alive but healthy and enjoying a good quality of life--are hugely influenced by our lifestyle. Harvard economist Raj Chetty has found that behaviors such as eating habits, exercise, and smoking affect our life expectancy even more than access to healthcare. In other words, how long we live and how well we live are in large part governed by the choices we make each day."

"Health is what happens between doctor visits."

https://time.com/6309926/behavior-is-a-miracle-drug-health/

It’s the only way to truly move the needle on chronic diseases, writes Arianna Huffington.

02/10/2026

"Researchers report that stair climbers reduce their risk of dying from cardiovascular disease by 39% compared to people who don’t use stairs."

"'Based on these results, we would encourage people to incorporate stair climbing into their day-to-day lives,' said Paddock. 'So, whether at work, home, or elsewhere, take the stairs.'"

https://www.medicalnewstoday.com/articles/climbing-stairs-may-improve-heart-health-promote-longevity

Researchers say climbing stairs instead of taking an elevator improves heart health by combining aerobic with strength training exercise

02/09/2026

Extra! Extra! Read all about it!

I invite you to check out my article:

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Go Small or Go Home!

https://puvema.com/go-small-or-go-home/

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In this article, I’m going to break down their efforts to exercise more. The ideas I present to you also apply to efforts to eat better and to all efforts to make lifestyle improvements.

02/08/2026

If you enjoy our posts and you’re interested in lifestyle medicine, we invite you to check out our special report:

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Lifestyle Medicine Saves Lives

https://puvema.com/report/lifestyle-medicine-saves-lives/

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This special report details the potency of lifestyle medicine.

02/07/2026

"As obesity and diabetes rates skyrocket, health coaches can help."

"Thankfully, in the world of preventing, managing and treating costly chronic illness, there is a relatively new arrow in the quiver: health and wellness coaching.

The well-qualified health coach is an expert in using techniques like active listening and motivational interviewing, which have been proven far more effective than dispensing advice or simply directing people to do something."

https://www.acefitness.org/about-ace/our-efforts/blog/7448/as-obesity-and-diabetes-rates-skyrocket-health-coaches-can-help/

Dr. Cedric Bryant reflects on America’s Health Rankings’ 2019 annual report and highlights health and wellness coaches as a resource to prevent, manage and treat chronic conditions.

02/05/2026

"Real self-care is choosing to create a life that you don’t feel the need to regularly check out of."

"Taking care of yourself might look like making a plan to pay off your debt, sticking to a hard morning routine, or cooking healthy meals. It’s facing your problems and unresolved issues head-on, instead of avoiding them and then trying to distract or soothe yourself later."

"If you constantly feel like you need a break, it may be because you’re disconnected from living a life that includes you in it."

"When you take care of yourself, you become the author, not the victim, of your life."

"Self-care is living a life that’s meaningful and being true to yourself."

https://www.psychologytoday.com/us/blog/your-emotional-meter/202104/what-it-really-means-take-care-yourself

Self-care is living a life that’s meaningful and being true to yourself. It’s knowing that massages and green juices are great ways to enjoy life, not escape from it.