Author | Lightnews

Dr Adrian Laurence @adrianlaurence.bsky.social · 11d

Biggest realizations I've had on exercise:

Movement is medicine
Consistency trumps intensity
Enjoyment predicts adherence
Recovery is when adaptation happens

Dr Adrian Laurence @adrianlaurence.bsky.social · 12d

Life Hack: Be both consistent with habits and flexible with expectations.

Dr Adrian Laurence @adrianlaurence.bsky.social · 13d

Walked in nature for 30 minutes before work today.

My mind is clearer, my decisions sharper, and my energy more stable than any day that starts with screens.

Dr Adrian Laurence @adrianlaurence.bsky.social · 13d

By age 40, you should know your fasting glucose, resting heart rate, VO2 max, and body composition.

You can't fix what you don't measure.

Get tested. Track progress. Adjust accordingly.

Dr Adrian Laurence @adrianlaurence.bsky.social · 14d

90% of feeling great is really just:

Sleep deeply
Move daily
Eat real food

The other 10% is what everyone obsesses over.

Master the basics first.

Dr Adrian Laurence @adrianlaurence.bsky.social · 14d

Stop trying to:

• Optimize everything
• Biohack your sleep
• Track every biomarker

Instead, just focus on sleeping 8 hours, walking daily, and lifting weights.

Dr Adrian Laurence @adrianlaurence.bsky.social · 15d

When you feel tired, don't:
- Reach for coffee
- Eat sugary snacks
- Scroll on your phone

Instead:
- Go for a 10-minute walk
- Drink 16oz of water
- Get 10 minutes of sunlight

Real energy comes from movement.

Dr Adrian Laurence @adrianlaurence.bsky.social · 15d

How amateurs approach sleep:

• Hope it happens
• Deal with whatever comes
• Stay up when they want

How pros do it:

• Blackout room completely
• Same bedtime every night
• Cool temperature always

Pros treat sleep like training.

Dr Adrian Laurence @adrianlaurence.bsky.social · 16d

The 3 biggest mistakes people make losing fat:

Doing only cardio
Eating too little protein
Not tracking progress

Let's fix them:

Lift weights 2-3x weekly
Eat 0.7g protein per lb bodyweight
Take monthly progress photos

Dr Adrian Laurence @adrianlaurence.bsky.social · 16d

Can't sleep 8 hours? You have a job that provides for your family.
No time to exercise? You have responsibilities that matter.
Feel stressed? You have goals worth pursuing.

Health begins when you realize obstacles are often opportunities to get creative.

Dr Adrian Laurence @adrianlaurence.bsky.social · 17d

Avoid these mistakes as a beginner lifter:

Training 6 days a week
Skipping rest days
Not eating enough protein
Copying advanced programs

You'll save yourself injuries, burnout, and wasted months.

Start simple. Progress slowly.

Dr Adrian Laurence @adrianlaurence.bsky.social · 17d

4 challenges you'll face building muscle after 40:

• Recovery takes longer
• Testosterone declines naturally
• Injuries happen easier
• Protein needs increase

But overcome these and you'll be stronger at 50 than most 30-year-olds.

Dr Adrian Laurence @adrianlaurence.bsky.social · 18d

How To Deal With people who judge your health choices:

• Avoid explaining your choices
• Skip events that don't serve you
• Find friends with similar values
• Remember your future self matters more

Protecting your health isn't selfish. It's essential.

Dr Adrian Laurence @adrianlaurence.bsky.social · 18d

90% of feeling great is really just:

Sleep deeply
Move daily
Eat real food

The other 10% is what everyone obsesses over.

Master the basics first.

Dr Adrian Laurence @adrianlaurence.bsky.social · 19d

Success is not to:
- Have six-pack abs
- Lift the heaviest weights
- Run the fastest miles

Success is to:
- Play with your grandkids at 75
- Walk without pain at 80
- Think clearly at 85

Health is for living, not flexing.

Dr Adrian Laurence @adrianlaurence.bsky.social · 19d

Anytime I feel off—low energy, brain fog, poor mood—I check these 3 things first:

Did I sleep 8 hours?
Did I move my body?
Did I eat real food?

99% of the time, I skipped one of these.

Dr Adrian Laurence @adrianlaurence.bsky.social · 20d

7 pieces of sleep advice for my beginner self:

• Cut coffee by noon
• Blackout your room
• Keep it cold (65-68°F)
• Get morning sunlight
• No screens 1hr before bed
• Hot shower before bedtime
• Same sleep time every night

Deep sleep changes everything.

Dr Adrian Laurence @adrianlaurence.bsky.social · 20d

The more you try to avoid all stress, the more fragile and anxious you become.

Dr Adrian Laurence @adrianlaurence.bsky.social · 21d

I studied medicine for 20+ years and I'm convinced that processed food is slowly poisoning an entire generation.

Dr Adrian Laurence @adrianlaurence.bsky.social · 21d

You don't need:
- Fancy supplements
- Expensive gym membership
- Meal delivery service

You need to:
- Sleep 8 hours
- Walk 8000 steps
- Eat real whole foods

Health is simple. We just make it complicated.

Dr Adrian Laurence @adrianlaurence.bsky.social · 22d

I'm a doctor.

And I've noticed something about people who live past 90:

They don't obsess over health.

They just:

Move daily
Eat real food
Stay connected
Have strong purpose

Health is a byproduct of living well.

Dr Adrian Laurence @adrianlaurence.bsky.social · 22d

Everyone wants six-pack abs and endless energy.

Nobody wants to:
- Cut alcohol
- Sleep 8 hours
- Train 4x weekly
- Skip late-night snacks
- Walk 8000 steps daily

Results require doing what's uncomfortable.

Dr Adrian Laurence @adrianlaurence.bsky.social · 23d

Everything in health gets easier the better you sleep.

Everything gets harder the worse you sleep.

Sleep first. Always.

Dr Adrian Laurence @adrianlaurence.bsky.social · 23d

True health is realizing that the number on the scale matters less than how you feel when you wake up every morning.

Dr Adrian Laurence @adrianlaurence.bsky.social · 24d

Talk to yourself like you would talk to your future self.

With patience. With kindness. With high standards.

Your body is listening to every word you say.

1