Is 10 minutes of hard effort better than an hour of moderate intensity exercise? 1 minute of vigorous exercise = ~ 6 minutes of moderate effort. Back in 2004, I ran a marathon. I clocked a solid 4-hour finish…and promptly swore off long-distance cardio forever.  Since then, I’ve leaned into yoga, pilates, and (my recent […] Read more

Your heart, bones, brain, and metabolism all age through the same bottleneck. Happy 2026!  Last year was a big one for me personally and professionally. What came out the other side was a crystal-clear theme for this year: Embracing health as a practice so I can slow the clock—without slowing down my life. Here’s what […] Read more

Plus, the 5 health practices I’m bringing into 2026. This has been an incredible year for the RBMD community. When I relaunched this newsletter in the spring—with a clearer structure, a sharper focus, and a renewed sense of purpose—it was because I felt a shift. I started asking a different set of questions: What research […] Read more

Plus, how to make longevity a team sport. It’s the holidays and whether you’re surrounded by people or spending more time alone, this season has a very real way of surfacing how we feel about connection. I know people who are deeply lonely right now—and just as many who feel overwhelmed, up to their ears […] Read more

Plus, the breathwork technique I use to prevent ‘cortisol belly.’ We talk a lot about abdominal weight gain, but rarely about the hormone driving it. Every year, people gain more than half of their annual weight between Thanksgiving and New Year’s and never lose it (New England Journal of Medicine, 2000). We blame the cookies […] Read more

Plus, The 30-30 Rule I’m committing to this season. Poor sleep is linked to over 170 health conditions. Honestly, I’ve always been a little irritated by the sleep-preaching crowd. It’s not that I doubt the science linking sleep to longevity—I just haven’t been great at prioritizing it.  I’m a “sleep-when-I’m-dead” kind of woman. But this […] Read more

Plus, how to lower your blood sugar in 30 seconds. How fast you age depends on how fast your blood sugar spikes.  Energy, bloating, brain fog and weight gain are all tied to blood sugar. So is aging velocity.  Every glucose spike is a micro-hit of oxidative stress and inflammation—tiny but cumulative wear and tear […] Read more