Holistic Family Medicine

12/18/2025

You can’t buy health.
You design health.

No supplement replaces sleep.
No pill replaces movement.
No shortcut replaces consistency.

Health is built daily—
by how you breathe,
how you move,
how you rest,
and how you respond to stress.

Design wisely.
Your body is always listening.

12/17/2025

The best biohack isn’t a device, a supplement, or an app.
It’s learning how to relax your nervous system.

When the body feels safe, sleep improves.
When sleep improves, hormones balance.
When hormones balance, healing begins.

Calm is not weakness.
Calm is peak performance.

12/16/2025

Anxiety is not a weakness.
It’s a nervous system that’s been running in overdrive—asking for safety, stillness, and rest.

We don’t heal anxiety by pushing harder, grinding more, or shaming ourselves into calm.
We heal it by regulating the nervous system: slowing the breath, quieting the mind, restoring rhythms, and creating environments where the body finally feels safe again.

Your symptoms are not the enemy.
They’re information.
Listen to them.
Rest is not quitting—it’s intelligent medicine.

Save this. Share it with someone who needs permission to slow down.

12/14/2025

As a family physician for 23 years, I’ve seen supplements do real harm. All these quacks have some hacks and these fakes have some snakes…selling snake oil. I’ve seen supplements from quacks cause:

Delirium.
Brain fog that wasn’t “stress.”
Liver injury.
Kidney failure.
Electrolyte imbalances.
Nerve damage.
Chronic fatigue that actually got worse.

Most supplements don’t fix the problem.
Some become the problem.

There are only a few truly evidence-based supplements that I consistently recommend — and they’re specific, targeted, and boring for a reason.

Health isn’t built on hacks.
It’s built on physiology, sleep, movement, nutrition, and restraint.

Before adding another pill, ask:
Is this solving a problem — or creating one?

12/11/2025

If you want peace within and throughout the world type PEACE in the comments 🙏🏼
In a world on fire, become the calm.
Close your eyes for 60 seconds…
Breathe for yourself, breathe for humanity.
Peace begins in one heart… then echoes across the planet. 🌍✨
Join me.

12/08/2025

I don’t know who needs to hear this but if you do…DM me for a link to explore this topic in our book club Dec 20th.

Happiness isn’t random… it’s a formula.
Three macro-nutrients fuel a meaningful life:

Enjoyment feeds the moment.
Satisfaction builds the journey.
Purpose gives your soul a home.

Get all three in balance and everything in your life starts cooking with heat.
Not by luck.
By design.

12/07/2025

The streets of Valencia were on fire today.
Marathon day.
Dreams vs distance.
Mindset vs pain.

And John Korir reminded the world what a champion really looks like.

He didn’t just win the Valencia Marathon…
He owned every mile.
Calm face. Relentless stride. A man completely locked into his purpose.

That’s the thing about greatness—
You don’t stumble into it.
You build it.
Day after day, breath after breath, step after step.

Korir showed us that talent opens the door,
but grit… grit kicks it off the hinges.

Champions aren’t born.
They’re made in the quiet hours when nobody’s watching.
Valencia witnessed the final chapter today—
but the real story was written long before the starting gun.

Respect to the king of the streets today.
And to everyone out there chasing something big…
Keep going. The world needs your fire.

11/27/2025

We’re living in an age of infinite distraction—news alerts, DMs, scrolling, algorithms pulling at our minds 24/7. The human attention span has dropped to about 7 seconds, the same as a goldfish. Seven seconds before the mind wanders. Seven seconds before we drift.

That’s why the most valuable asset we have today isn’t money, status, or things…
It’s our attention.

Attention is presence.
Attention is connection.
Attention is love.

When we offer someone our full attention—no phone, no rush, no half-listening—we’re offering them something rare in today’s world: our presence. Our humanity. Our care.

In a culture engineered to steal your focus, choosing to pay attention is a revolutionary act. And who you give that attention to shapes your relationships, your happiness, and your life.

Attention is the new currency of love.
Spend it wisely.

Sources:
Waldinger & Schulz, The Good Life (2023);
Harvard Study of Adult Development;
Turkle, Reclaiming Conversation (2015);
Killingsworth & Gilbert, “A Wandering Mind Is an Unhappy Mind,” Science (2010).

10/27/2025

10/27/2025

Top five things to protect your heart!

10/26/2025

Health, family, and friendships is true wealth! Stay filthy…and join my book club where we discuss these principles and more in the longest study ever conducted on happiness…an 85 year Harvard study in the recent book “The Good Life” see you there on November 15 via zoom for a robust discussion 🙏🏼💪🏽🤙🏽

10/24/2025

ask your doctor today for a coronary calcium score today to see if you have heart disease!