Dr. Timothy Wasmund, Chiropractic Physician

01/04/2026

🔥 Wellness isn’t complicated — we just overthink it.

The more conversations I have, the clearer it gets:

Most people don’t need a new supplement, a new gadget, or a new “hack.”�
They need one small habit they can actually repeat.

Because wellness isn’t built in breakthroughs…�It’s built in boring consistency:

🏃‍♂️ A 10-minute walk after meals�💧 An extra glass of water�📱 A boundary with your phone�😴 A real bedtime�🤝 One person you check in with weekly

Tiny actions → massive ripple.

So here’s my question for you:�
What’s ONE small wellness habit that made a big difference in your life this year?

Your answer might help someone else start theirs today. 👇

01/03/2026

🧠 Omega-3 & Aggression: A Surprising Link?

Modern diets have shifted, the rise of industrial seed oils and fall in fish/plant-based omega-3s isn’t just a nutrition topic. Emerging evidence suggests it may also impact behavior.�
Research shows that lower levels of omega-3 fatty acids are associated with higher aggression, hostility, and impulsivity, while supplementation appears to reduce these outcomes.

🔹 A landmark meta-analysis found that supplementing omega-3s in children and adults across 3,918 participants led to a modest but statistically significant reduction in aggression (effect size g ≈ 0.22). �
🔹 In a prison-population study of adult males, a lower “Omega-3 Index” (erythrocyte levels) was negatively correlatedwith total aggression scores (r ≈ -0.234), anger, hostility and indirect aggression. �
🔹 Review articles also highlight that low omega-3s may interfere with brain structure/function (e.g., prefrontal cortex, impulse control), and thereby elevate risk of aggressive behavior.

As our intake of omega-3s declines, the implications go beyond heart health, behavioral and emotional regulation may also be affected.

💡 Takeaway: While omega-3s are not a “cure” for aggression, they may serve as a cost-effective adjunct to broader behavioural and psychological interventions. Consider fish/plant sources of omega-3s (or supplements where appropriate) as part of holistic behavioral wellbeing.



References:
1. Brodrick L, Raine A. Omega-3 supplementation reduces aggressive behavior: A meta-analytic review of randomized controlled trials. Aggress. Violent Behav. 2024.
2. Meyer BJ, Byrne MK, Collier C et al. Baseline Omega-3 Index correlates with aggressive and attention deficit disorder behaviours in adult prisoners. PLoS ONE 2015.
3. Bozzatello P, Montemagni C, et al. Effects of Omega-3 fatty acids on main dimensions of behaviour: hostility, impulsivity and aggression. Int. J. Mol. Sci. 2020.

01/02/2026

🚨 Soda ≠ Just a harmless treat anymore. 🚨�
New science shows that the combo of sugar and caffeine in sodas doesn’t just taste addictive, it is addictive. The article reveals how these drinks hijack your brain’s reward pathways and keep you reaching for “one more.”

💥 Key takeaways you can’t ignore:�
• Sugar → rapid spike in dopamine + caffeine → stimulant effect = a one-two punch of dependency.�
• What started as “just one soda” turns into daily habit without most people realizing.�
• Quitting cold turkey? Expect irritability, cravings, yes, the brain treats it almost like a drug.�
• For leaders in health, wellness and workplace wellbeing: time to rethink our “soda culture”whether it’s vending machines, break-room fridges or social perks at the office.

🔍 What this means for you (and your team):�
If you’re investing in personal health, company wellness programs or even simply self-care, this is not just about “cutting calories.” It’s about breaking a real behavioural loop. Replace soda with water, tea, or a healthier caffeine source, and you may be rewiring your brain for the better.

💡 Action step: Next time you walk by that soda rack, ask yourself: “Is this just a drink … or is it a habit I’m signing up for?”

Let’s break the cycle, one can at a time. 🥤🚫

01/01/2026

🔥 Why Are We So Afraid of Chiropractic Care? 🔥

Let’s face it, when most people think about chiropractic care, they think of back cracking and instant relief. But let me ask you this…

❓ Why are we still skeptical of a practice that’s been around for over 100 years, helping millions of people live pain-free lives?

For many, it’s still the fear of the unknown. Fear of a “snap,” fear of not understanding the benefits, fear of misinformation.

But here’s the truth:�
➡️ Chiropractic care isn't just for pain relief, it’s about unlocking your body’s potential for better mobility, less stress, and optimal performance.�
➡️ It's a holistic approach that doesn’t rely on medications or invasive procedures.�
➡️ And YES, it works incredibly well when combined with modern medicine.

You know what’s scarier than a quick adjustment?�
Living with chronic pain, stress, and low energy that could be prevented or alleviated by taking care of your spine.

💬 So here’s my challenge to you:�
Have you ever experienced chiropractic care? What was your experience? Or if you haven’t, what’s holding you back from giving it a try?

Let’s break the stigma and have an honest conversation about how chiropractic care can transform lives. 💥

12/31/2025

🌿 Why your next workout might be better under the trees

New research is giving us a powerful reminder: where we exercise matters. According to Dr. Brendan Kelly, physical activity in natural settings delivers stronger mental-health benefits than in urban or indoor environments.

Key insights:

* Outdoor exercise in nature significantly reduces anxiety and anger, while boosting energy, positive engagement, and vigor.

* The restorative power of nature isn’t just poetic, it’s psychological: greenery quiets sensory overload, softens attention, and fosters a gentler pace.

* It’s not about elite performance. Even moderate activity, like walking through a park, produces benefits.

* There’s value in both solo time and shared movement, walking alone can be calming, while doing it with a friend can deepen connection.

* Crucially, nature-based activity should be viewed as complementary, not a substitute for formal mental health care.

Take-home for leaders & teams:

* Encourage “green breaks” or walking meetings in parks, not just for physical health, but for emotional resilience.

* Support access to green spaces in wellness programs: it’s a low-cost, high-impact way to boost morale.

* Promote balanced habits: getting outside + moving + connecting with others = a recipe for sustainable well-being.

Sometimes, the prescription isn’t a pill, it’s a walk among the trees. 🌲

Exercising in natural outdoor environments boosts mood, energy, and vigor. Here’s what research shows—and how to put it into practice.

12/30/2025

💪 Your Immune System’s Best Friend: Exercise

Most people think of workouts as a way to stay fit, but your immune system loves them just as much.

🧠 Moderate, regular exercise boosts circulation, helping immune cells move faster and detect infections sooner.�
🔥 It reduces chronic inflammation, a major driver of aging and illness.�
😴 It even improves sleep and lowers stress hormones, both of which keep your immune system strong.

Think of exercise as your daily “immune training session.” You’re not just building muscle, you’re building resilience.
Consistency > Intensity.�
Even 30 minutes of brisk walking, cycling, or strength work can make a powerful difference.

12/29/2025

🧠 Our Brains, Our Screens & the Dopamine Loop

In a world where our attention is currency, the line between use and addiction is getting blurrier.

Anna Lembke reminds us that the surge of dopamine triggered by every like, new notification, and refresh is not so different from what you’d see in more “classic” addictions.

🔍 What the science shows

* Digital platforms stimulate the brain’s reward pathways, the same ones involved in substance and behavioral addictions.

* Social media’s feedback loops (likes, comments, new content) keep us returning, because every hit triggers “just enough” novelty and dopamine release to keep us hooked.

* Over time, this can lead to altered brain connectivity or reduced sensitivity in dopamine circuits, meaning more screen time, less satisfaction.

✅ What this means for leaders & teams

* We’re not just managing tools; we’re managing attention. Recognizing that the environment is designed for engagement (not necessarily for our wellbeing) is the first step.

* Creating intentional tech habits is key. Buffering your day with focused work, tech off periods, meaningful breaks = reclaiming autonomy over your focus.

* For teams: Encourage culture norms around mindful collaboration (e.g., fewer notifications, purposeful check‑ins, distraction‑free zones).

* For yourself: Pause the reflexive check. Ask, “What am I after right now?” If it’s not aligned with your goals, maybe it’s a habit, not a need.

💡 In summary�
We’ve built tools that can be hyper rewarding, and our brains didn’t come with an off switch. If we’re not mindful, we end up serving the tool rather than enabling our purpose.

As Anna Lembke points out, the question isn’t just “Can I?” it’s “Should I, and in service of what?”



https://med.stanford.edu/news/insights/2021/10/addictive-potential-of-social-media-explained.html

Stanford psychiatrist Anna Lembke's book, Dopamine Nation, explains our brain chemistry's role in modern society's addiction to social media.

12/28/2025

🧃 Artificially Sweetened Drinks & Gestational Diabetes Risk

New research links consuming 5+ artificially sweetened drinks per week to a 6% increased risk of gestational diabetes.

ASBs (like diet sodas and sugar-free cordials) are often seen as "healthier" alternatives, but this study suggests they may not be risk-free during pregnancy.

Important implications for:�
👩‍⚕️ OB-GYNs & dietitians�🤰 Expecting mothers�🏥 Public health policy

Should ASBs still be recommended? Time to revisit the conversation.

Higher consumption of artificially sweetened beverages during pregnancy was tied to an 88% greater risk for gestational diabetes compared with rare or no consumption, data published in Diabetes Research and Clinical Practice show.This frequent consumption was also tied to other pregnancy complicatio...

12/27/2025

Jim Henson gave us characters that were more than entertainment, they were reminders of how to live fully.

One of the boldest? Gonzo the Great. He never fit the mold, and that was his superpower.

Here are 5 everyday life lessons from Gonzo:

1️⃣ Embrace your weirdness → Your quirks are what set you apart.�
2️⃣ Take risks → Even if you crash and burn, you’ll learn (and have a great story).�
3️⃣ Follow your passions → No matter how unusual, your excitement is what inspires others.�
4️⃣ Stay loyal → Gonzo shows us that true friends stick around through the highs and lows.�
5️⃣ Find joy in the unexpected → Life’s curveballs often lead to the best adventures.

Gonzo proves that success isn’t about fitting in, it’s about standing out.

👉 What’s the most “out there” idea you’ve ever pursued?

12/26/2025

💓 Heart Rate Variability: Your Body’s Hidden Health Signal

Most of us know our heart rate, but far fewer know about heart rate variability (HRV), even though it may be one of the most powerful indicators of overall health and resilience.

HRV measures the tiny variations in time between each heartbeat. It’s not about how fast your heart beats, it’s about how adaptable it is.

📊 Why HRV matters:

* Higher HRV = greater flexibility and balance in your autonomic nervous system (your body’s internal stress regulator).

* Lower HRV = your body may be under stress, fatigued, or in recovery debt.

Research shows that HRV correlates with:

* Cardiovascular and metabolic health 🫀
* Mental and emotional resilience 🧠
* Sleep quality and recovery patterns 😴
* Even longevity and disease risk ⚖️

In other words, HRV reflects how well your body is adapting to life.

The best part? HRV is measurable and trainable. Lifestyle changes such as better sleep, mindfulness, physical activity, and chiropractic or manual care (which may influence autonomic balance) can all help improve HRV over time.

As health tracking becomes more personalized, HRV is fast becoming one of the most valuable data points for proactive wellness.

Have you ever tracked your HRV? What trends have you noticed?



References (for credibility):

* Shaffer F, Ginsberg JP. An Overview of Heart Rate Variability Metrics and Norms. Front Public Health.2017;5:258.
* Thayer JF, Yamamoto SS, Brosschot JF. The Relationship of Autonomic Imbalance, Heart Rate Variability and Cardiovascular Disease Risk. Int J Cardiol. 2010;141(2):122–131.
* Kim HG et al. Heart Rate Variability and Stress: A Meta-Analysis. Psychiatry Investig. 2018;15(3):2

12/25/2025

Merry Christmas 🎁 🎄

12/24/2025

A recent study highlights a concerning trend: middle-aged individuals who aren’t physically active are at higher risk for irregular heartbeats (atrial fibrillation), which can significantly impact long-term cardiovascular health. 💔

This underscores the crucial role we play in encouraging our patients to adopt consistent physical activity. With cardiovascular diseases on the rise, especially in sedentary populations, we must emphasize prevention in our day to day practices.

🔑 Key Points:

* Middle-aged individuals who don’t exercise are more susceptible to irregular heart rhythms.

* Early intervention through lifestyle changes, especially increased physical activity, could make a significant difference in preventing these conditions.

As primary care physicians, we’re in the perfect position to help educate and empower our patients to make heart-healthy choices before things escalate.

💬 I’d love to hear your thoughts: How do you approach cardiovascular health? What strategies have you found effective in motivating to stay active?

THURSDAY, Aug. 28, 2025 (HealthDay News) — Middle-aged folks who don’t exercise are putting themselves at risk of life-threatening complex heartbeat irregularit