Puvema

11/19/2025

"Later, as habits strengthen, the decision parts of the brain no longer need to kick in to initiate the action. The habit is now activated in memory and considered automatic: The neural circuits can perform the habit without conscious thought. In other words, you don’t need to choose to perform the action any more."

https://www.cnn.com/2023/04/16/health/brain-how-habits-form-wellness-partner/index.html

Understanding what the brain does when you’re trying to change your behavior can help you stick with new habits — or kick old ones to the curb.

11/17/2025

"What can you do to improve your physical conditioning for s*x? Plenty. Experts say losing as few as 10 pounds can often free up testosterone and almost immediately give a boost to your love life."

https://www.webmd.com/s*x-relationships/features/s*x-and-weight

Being overweight does affect your libido. But small changes can jump-start your s*x drive.

11/16/2025

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

++++++++++

How to Permanently Overcome Emotional Eating

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

++++++++++

This special report gets to the bottom of emotional eating.

11/14/2025

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.
..

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.
..

Between the two lands is a 100-mile-wide gap:

++++++++++

Implementation Gap

++++++++++

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.
..

Some rather benevolent figures also roam these lands:

++++++++++

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

++++++++++

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.

11/12/2025

"A 34-year Harvard University study of over 123,000 people found adopting 5 simple habits can dramatically increase your lifespan by as much as an extra 14 years for women and 12 years for men."

"Just-released research shows that adopting 4 out of 5 of those habits (swapping in late-life cognitive activities for bodyweight) will also decrease your risk of developing Alzheimer's by 60 percent compared to people who follow none or one."

"The people who met the 5 criteria were over 80 percent less likely to die from cardiovascular disease, and over 60 percent less likely to die from cancer, than those who did not meet the 5 criteria."

https://www.inc.com/jeff-haden/this-30-year-harvard-study-reveals-5-daily-habits-that-can-add-12-to-14-years-to-your-life-and-cut-your-risk-of-alzheimers-in-half.html

Time is the most precious commodity of all. So start now.

11/10/2025

"Exercise is an important component of weight loss."

"Combining exercise with a balanced diet is a more effective way to lose weight than depending on a calorie deficit alone."

"Being consistent is more important than doing a lot, especially if you’re just starting."

"Find a type of exercise that you enjoy."

https://www.healthline.com/health/exercise-and-weight-loss

Exercise is an important component of weight loss. It works best when paired with a moderate calorie deficit. It's important to find a type of exercise you enjoy, as consistency is more important than intensity.

11/10/2025

Extra! Extra! Read all about it!

We invite you to check out our article:

++++++++++

The Golden Chain

https://puvema.com/the-golden-chain/

++++++++++

“Poorer sleep efficiency and shorter sleep duration as assessed by self-report over a 2-week period in the 23 days before exposure to an RV were associated with increased probability of developing a cold. Both associations were graded. They were also robust in the face of 16 control variables: pre...

11/09/2025

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

++++++++++

Lifestyle Medicine Saves Lives

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

++++++++++

This special report details the potency of lifestyle medicine.

11/07/2025

"Your patient should get a health coach."

"The reason behind the lack of success with lifestyle interventions is simple--behavior change is hard. There is however a tool that makes behavior change easier--health coaching."

"Health coaching works. A 2014 systematic literature review concluded that among adults with chronic diseases, health coaching leads to statistically significant improvements in weight management, physical activity, physical and mental health status."

"The right coach will guide clients to make well defined, measurable goals, and will keep clients on track by holding them accountable for making forward progress. Health coaching that achieves lasting results uses a personalized approach that fits each individual’s unique life circumstances."

"A well-trained health coach is educated regarding behavior change, and uses a science based process to facilitate that change."

"Health coaching is structured to provide the necessary time to be successful at behavior change."

"So please start recommending a health coach to your patients today."

https://kevinmd.com/2016/05/your-patient-should-get-a-health-coach-heres-why.html

Health coaching is a very useful tool to achieve behavior change and help reduce the burden of chronic conditions like obesity, hypertension, and diabetes.

11/05/2025

"When we think of investment, it’s possible that our minds immediately travel to money. However, investing in yourself goes beyond acquiring stakes and bonds. It is defined as the act of putting in time, energy, and money to improve yourself and your future life. When you prioritize self-improvement, various aspects of your life will experience a positive domino effect. Through actions that shape you into a happy, peaceful, wise, and successful person, you are able to take an active role in shaping your future and building the life you desire."

"Investing in yourself entails taking care of your physical, mental, and emotional well-being, as they are all interconnected. Self-care is an incredible way to achieve this. Defined as anything you do to take care of yourself to ensure well-being across all spheres, self-care can take on various forms."

https://longevitylive.com/wellness/how-investing-in-yourself-can-boost-your-longevity/

From prioritizing financial well-being, to making self care a regular part of your life, investing in yourself can take on various forms.

11/03/2025

"Inflammation is one of the ways the body protects itself from harm. It is an important body process, but if it goes unchecked, it can lead to health problems.

Following a more anti-inflammatory eating pattern can help manage chronic inflammation."

"Include as much vibrantly colored produce as you can. Different colors have different benefits."

"Most Americans only get about 50% of the recommended daily amount of fiber."

"Avoid sugary drinks like soda, lemonade, sweetened teas, juices, and sweetened coffees. Limit eating desserts, pastries, candies, and other sweets. Other foods which often contain added sugars that you may not expect include bread, salad dressings, condiments, cereals, yogurts, pasta sauces, crackers, and chips."

"Alcohol disrupts the gut microbiome and can contribute to chronic inflammation."

"Inflammation is one of the ways the body protects itself from harm. It is an important body process, but if it goes unchecked, it can lead to health problems.

Following a more anti-inflammatory eating pattern can help manage chronic inflammation."

"Include as much vibrantly colored produce as you can. Different colors have different benefits."

"Most Americans only get about 50% of the recommended daily amount of fiber."

"Avoid sugary drinks like soda, lemonade, sweetened teas, juices, and sweetened coffees. Limit eating desserts, pastries, candies, and other sweets. Other foods which often contain added sugars that you may not expect include bread, salad dressings, condiments, cereals, yogurts, pasta sauces, crackers, and chips."

"Alcohol disrupts the gut microbiome and can contribute to chronic inflammation."

https://health.ucdavis.edu/blog/good-food/9-healthy-eating-tips-that-can-help-reduce-inflammation/2023/11

Sticking to anti-inflammatory eating habits can help manage chronic inflammation, which can be linked to heart disease, high blood pressure, anxiety and other conditions.