David Haldorsen MA, ISSA-EPT-SCS-CN

Shabbat shalom! Where are you spending Shabbat? For local Shabbat times: Chabad.org/candles

📋4 Things to Do Before Passover Passover begins Wednesday evening, April 1, 2026

10-Minute Guided Progressive Muscle Relaxation (PMR) + Belly Breathing - Rapid Stress & Anxiety Reduction: Immediate, evidence-based benefits from one session: 1) Quick shift into the “rest-and-digest” or "relaxation response." 2) State anxiety drops within minutes. 3) Muscle tension releases (a major part of stress and anxiety) 4) Heart rate settles during/after practice. 5) Vagal tone/HRV rises (clear “calm-down” signal). 6) Perceived stress falls; calm and positive affect rise significantly. 7) Restlessness and “on-edge” feelings ease. 8) Lowers blood pressure 9) Pre-sleep arousal decreases → easier to fall asleep and stay asleep when done before bed 10) After-effects linger (HRV remains higher for ~30 min). 11) A powerful form of NSDR 12) Great for short work or study breaks to increase focus and productivity Sounds good? If so: Sit or lie comfortably. Close your eyes if that feels good. Press play—I’ll guide you:

🌄☕️ Good morning! Did you know: Toxic social media content is rewiring your brain, reinforcing automatic stress and anxiety responses. This can have a serious life-interfering impact on your mental and physical health. Studies show that even a short social media detox can significantly reduce anxiety, improve sleep quality and boost your wellbeing. 💤✨ Enjoy my free guided 10-minute self-hypnosis to reclaim your peace of mind. 🎧 Please use headphones for the best experience: Please Like & Share to help others start their detox journey too! 👇 ___ #selfcare

This evidence-based micro #meditation is designed to blunt stress hormones in real-time fast. Digital overstimulation triggers chronic cortisol spikes and neuroinflammation. Break the cycle: this clinical protocol uses Vagus Nerve Activation to boost HRV by 30% and Blue Space Immersion to blunt cortisol by 20%. Restore executive function and achieve immediate autonomic regulation in the first 180 seconds. 🌊 - #VagusNerve #Cortisol #StressRelief

Recovery science + free tool! The paper provides a link to a FREE app where you can enter your info, and it will calculate your protocol. Also helps you grade your supplement choices. I love it! Making science more applicable. Specific values included! pmc.ncbi.nlm.nih.gov/articles/PMC12…

Get off dat ass. 8 minutes a day of vigorous exercise linked to a 36% lower mortality risk. Benefits start at 2.2 min/day.

@bryan_johnson 🤔..um, how about under 5 minutes a day? x.com/YourCoachDavid…

⭐️⭐️⭐️⭐️⭐️📙 "The Diabetes Code" is: "A masterpiece of diabetes public-health education..." 🙏I just left a 5-star review for Audible listeners in Canada! #diabetes #eHealth #lifestyle #nutrition #diet #healthyeating #intermittentFasting #keto #leadership via @drjasonfung

🚨🚨🚨A hospital has been constructed that is actually designed to heal humans. Where? Based on what evidence? Where was this done before? Why did we stop? Medcram that just dropped 👇 youtu.be/uexmOcx5p4Y?si…

- 🏞️Nature is not just a beautiful escape, it's a powerful medicine. ✔️Take a walk in the great outdoors & experience the benefits of improved #mentalhealth by 50%, improved physical #health by 40%, & sharper cognitive function by 20%.. #lifestylemedicine #Joy #Wellbeing

@bryan_johnson 🤔 ..maybe the neuroplastic-potential was designed into the mushroom to stop humans and animals from eating them a second time? To enhance the learning around their toxicity?

After taking several large magic mushroom doses, my brain may be psilocybin-maxxed. Mouse brains grew 10% more dendritic spines within 24 hours of a single psilocybin dose. A meaningful number lasted for weeks likely turning into stable long term neuronal connections. Another experiment showed that psilocybin loosened the brain from repetitive self-talk, sensory experience became stronger and more vivid, and became more plastic. That's what I saw. Data showed that what you think, feel and focus on during a magic mushroom experience influences which connections stabilize. What I reported feeling: “it felt like my consciousness was dialed up to 10/10.” “I felt hyper aware and hyper alive.” “I experienced sense of touch with awe.” “my mind was insatiably curious and wanted to deploy its sensors into the world and discover all things.” “My brain wanted to stare, study and marvel.” “The flavor exploded in my mouth.” Restored my perception to youthful levels, returning them to factory settings and dissolving my aged numbness.

Tremendous (free) breakdown of muscle hypertrophy by @mackinprof @JeffNippard et al. Some of my personal takeaways. 1. Mechanical tension is the primary driver, not metabolic stress, hormones, or muscle damage. 2. Immediate post-exercise increases in testosterone, growth hormone, or IGF-1 play little role in muscle growth in men or women. 3. Metabolic stress and cell swelling ('the pump') do have much causal evidence; meaning if they do lead to muscle growth, it's indirectly or minimally impactful. 4. Sarcoplasmic hypertrophy is possible; though more evidence is needed. Myofibrillar protein accretion is the most dominant adaptation. 5. Realistic hypertrophy expectations: ~1-2kg of fat-free mass per 8-12 weeks of training, which will plateau/slow down as experience increases. 6. Increase in FFMI is largest the first 3-4 yrs, but slows down after that. 5-year average is ~8 kg (men) and 5.5 kg (women). pubmed.ncbi.nlm.nih.gov/41276164/

- 50 even 60 is not too old to start a regular exercise program: Hypertrophy and neuroplasticity remain active mechanisms in your 50s and 60s. Training today triggers immediate structural adaptations that fortify your mobility and cognitive precision for the decades ahead: _ #Longevity #StrengthTraining #Aging

@bigfatsurprise 😋I know that the new American dietary guidelines no longer uses the "food plate" image... but this is how I imagine it would and should look like:

@siimland 🤔... or for 1) do Japanese interval walking 4x/week (30-45 minutes outdoor) for the health benefit equivalent of 10K steps per day across key health parameters? Integrate short sprint training intervals into the Japanese walking per week to save even more time?

Optimize your exercise for health: 1. Walk at least 8,600 steps a day, optimally 12k 2. Lift weights 3-4 times a week, close to failure 3. Do one sprint/HIIT workout a week 4. Focus on getting stronger/faster over time 5. Add zone 2 cardio according to schedule and goals Bonus: Finish your physical activity several hours before bed

@KenDBerryMD 🤔But how much would the ideal grocery list cost compared to what most people can afford?

Valid question. The real irony is that this expensive "food" is exactly what is causing the obesity and T2D epidemics in our country. If I wanted to re-become a severely obese pre-diabetic, this is exactly what I would eat to do it...