Puvema

03/17/2026

"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

03/15/2026

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.

03/13/2026

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.

03/11/2026

"Of all the spending categories in your retirement, this one--over time--will likely be the big tamale. If you’re in reasonably good health, health care spending will typically be relatively low when you retire, then jump as you age into your 80s and beyond, says Eric Ross, a certified financial planner in Cincinnati."

"Spending now on fitness and wellness can help retirees save later on medical costs, Toberman adds."

https://www.aarp.org/money/budgeting-saving/info-2023/most-common-underestimated-expenses.html?cmp=EMC-DSM-NLC-OTH-WBLTR-1532702-1785702-7122093-NA-03182023-Webletter-MS1-SAPLA-NA-TM60-Money&encparam=sIoRdgObc/TW2kC2jVnnjdskvrQZFqG6eHkWjowlj9Y=

Travel? Dining out? Sure. But don’t overlook these stealth costs.

03/10/2026

"Research has already made clear that regular exercise is one of the top tools to prevent Alzheimer's in the first place. A meta-analysis of 16 studies analyzing 160,000 subjects showed that physically active people are 45% less likely to develop the debilitating disease."

"Various mechanisms could explain exercise’s apparent ability to slow Alzheimer's disease. One is increasing blood flow to the brain. Aerobic exercise in particular stimulates hemoglobin proteins in red blood cells to release nitric oxide. In turn, this compound causes small blood vessels to dilate, thus accepting more blood and oxygen. Another mechanism is reducing markers of inflammation in the central nervous system. A third is boosting brain size. Numerous trials have shown exercise to enlarge the anterior cingulate cortex and the hippocampus in older adults. (The hippocampus in particular shrinks with Alzheimer's.) These changes were accompanied by improvements in reaction time, motor function, spatial memory, and cognitive processing speed. Fourth, exercise greatly boosts the production of BDNF, one of a group of compounds called neurotrophins. Collectively, they regulate various functions that help the brain grow and work smoothly. BDNF is one of the most important. In Alzheimer's patients, it’s often depleted."

https://bigthink.com/health/exercise-for-alzheimers/

Regular exercise greatly reduces one's risk of Alzheimer's. Recent studies suggest physical activity may also slow the disease's progression.

03/09/2026

Extra! Extra! Read all about it!

We invite you to check out our article:

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Pour Some Sugar on Me

https://puvema.com/pour-some-sugar-on-me/

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It’s midafternoon. You’re not hungry, but the brownies in the break room are calling you. “Nah,” you say to yourself. “I’m not even hungry. I just had lunch two hours ago.”

03/09/2026

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.

03/07/2026

"Combining a whole-life focus with scientifically validated techniques to change your mind is the work of well-trained, certified health and wellness coaches. Their work is now backed by more than 200 scientific studies."

"Now is the right time to engage a wellness coach to help boost you from merely surviving to thriving."

https://www.cnn.com/2017/05/03/health/sw-wellness-coach/index.html

Here are some ways wellness coaches get you out of a rut and thriving again.

03/05/2026

"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.

03/03/2026

"Worldwide obesity has more than tripled in the past 50 years. But rather than face up to the root problem of our collective weight gain--over-consuming calories due partly to an abundance of hyper-palatable processed foods, coupled with a sedentary lifestyle--we instead pursue seductive diet fads that promise quick fixes to our bodily malaise.

As an international team of scientists wrote in a paper published in 2022, these diet fads are ultimately ineffective because they tend to promote short-term changes, are excessively stringent in the foods they recommend, are difficult to maintain for a long time, are often nutritionally inadequate, and lack scientific backing.

Over the past 15 years, numerous diet fads have sprung up and ultimately fizzled. Scientific scrutiny and a readily distracted public eager to move on to the next fashionable eating trend led to their demise."

https://bigthink.com/health/5-diet-fads-last-15-years-fizzled-out/

Raw food, paleo, gluten-free, detox, and ketogenic: All of these diet fads withered when subjected to scientific scrutiny.

03/02/2026

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.

02/27/2026

The messed-up way:

"No pain, no gain."

The Puvema Way:

"No pain, all gain."

The difference that makes the difference:

You don’t have to do exercise you hate in order to achieve your wellness goals.

At Puvema, we focus on finding the intersection of effectiveness and enjoyment. We get the long-term benefits of taking great care of ourselves, and we thoroughly enjoy the process.