Dr Adrian Laurence
@adrianlaurence.bsky.social
Family Doctor | Lifestyle Med
Writer | Not medical advice
Follow for science backed info to feel better, longer
Writer | Not medical advice
Follow for science backed info to feel better, longer
I'm 46.
But not really.
You see, everyone writing their age on Threads isn't telling you the whole story.
Here's why and how the answer can help make you younger:
But not really.
You see, everyone writing their age on Threads isn't telling you the whole story.
Here's why and how the answer can help make you younger:
December 16, 2025 at 7:24 PM
I'm 46.
But not really.
You see, everyone writing their age on Threads isn't telling you the whole story.
Here's why and how the answer can help make you younger:
But not really.
You see, everyone writing their age on Threads isn't telling you the whole story.
Here's why and how the answer can help make you younger:
Three factors dictate longevity:
• Smoking (linked to 21 of 25 age-related diseases)
• Socioeconomic status (wealth gap = 14.6 years difference)
• Physical activity (150+ minutes weekly cuts mortality risk)
These matter more than your genes.
• Smoking (linked to 21 of 25 age-related diseases)
• Socioeconomic status (wealth gap = 14.6 years difference)
• Physical activity (150+ minutes weekly cuts mortality risk)
These matter more than your genes.
December 16, 2025 at 10:45 AM
Three factors dictate longevity:
• Smoking (linked to 21 of 25 age-related diseases)
• Socioeconomic status (wealth gap = 14.6 years difference)
• Physical activity (150+ minutes weekly cuts mortality risk)
These matter more than your genes.
• Smoking (linked to 21 of 25 age-related diseases)
• Socioeconomic status (wealth gap = 14.6 years difference)
• Physical activity (150+ minutes weekly cuts mortality risk)
These matter more than your genes.
So grateful for you all on Threads!
I started posting regularly in August and there's already nearly 4000 people in our community!
I'm Adrian. I'm a family doctor, writer and dad, living in New Zealand.
I want to empower people to feel better, longer through the pillars of health and longevity:
s
I started posting regularly in August and there's already nearly 4000 people in our community!
I'm Adrian. I'm a family doctor, writer and dad, living in New Zealand.
I want to empower people to feel better, longer through the pillars of health and longevity:
s
December 16, 2025 at 1:27 AM
So grateful for you all on Threads!
I started posting regularly in August and there's already nearly 4000 people in our community!
I'm Adrian. I'm a family doctor, writer and dad, living in New Zealand.
I want to empower people to feel better, longer through the pillars of health and longevity:
s
I started posting regularly in August and there's already nearly 4000 people in our community!
I'm Adrian. I'm a family doctor, writer and dad, living in New Zealand.
I want to empower people to feel better, longer through the pillars of health and longevity:
s
When you feel overwhelmed, don't:
• Skip meals
• Stay alone
• Miss sleep
Instead:
• Rest well
• Eat regular
• Connect more
Basics become crucial under stress.
• Skip meals
• Stay alone
• Miss sleep
Instead:
• Rest well
• Eat regular
• Connect more
Basics become crucial under stress.
December 15, 2025 at 4:19 PM
When you feel overwhelmed, don't:
• Skip meals
• Stay alone
• Miss sleep
Instead:
• Rest well
• Eat regular
• Connect more
Basics become crucial under stress.
• Skip meals
• Stay alone
• Miss sleep
Instead:
• Rest well
• Eat regular
• Connect more
Basics become crucial under stress.
"Just one more episode before bed" is terrible advice.
Instead:
Set a tech cutoff time 2 hours before sleep.
Your brain will thank you tomorrow.
Instead:
Set a tech cutoff time 2 hours before sleep.
Your brain will thank you tomorrow.
December 15, 2025 at 7:52 AM
"Just one more episode before bed" is terrible advice.
Instead:
Set a tech cutoff time 2 hours before sleep.
Your brain will thank you tomorrow.
Instead:
Set a tech cutoff time 2 hours before sleep.
Your brain will thank you tomorrow.
I started writing on Threads in July 2024.
0 Followers
0 Views
0 Likes
But in the last 30 days I got:
2800+ new followers
3.5 million+ views
35k+ likes
How?
Using these 12 simple Threads Growth Rules (save this post): 👇
0 Followers
0 Views
0 Likes
But in the last 30 days I got:
2800+ new followers
3.5 million+ views
35k+ likes
How?
Using these 12 simple Threads Growth Rules (save this post): 👇
December 14, 2025 at 10:52 PM
I started writing on Threads in July 2024.
0 Followers
0 Views
0 Likes
But in the last 30 days I got:
2800+ new followers
3.5 million+ views
35k+ likes
How?
Using these 12 simple Threads Growth Rules (save this post): 👇
0 Followers
0 Views
0 Likes
But in the last 30 days I got:
2800+ new followers
3.5 million+ views
35k+ likes
How?
Using these 12 simple Threads Growth Rules (save this post): 👇
Late-night eating disrupts sleep, which increases hunger the next day.
It's a vicious cycle.
Breaking it starts with prioritizing 7-9 hours of sleep and avoiding screens before bed.
It's a vicious cycle.
Breaking it starts with prioritizing 7-9 hours of sleep and avoiding screens before bed.
December 14, 2025 at 1:30 PM
Late-night eating disrupts sleep, which increases hunger the next day.
It's a vicious cycle.
Breaking it starts with prioritizing 7-9 hours of sleep and avoiding screens before bed.
It's a vicious cycle.
Breaking it starts with prioritizing 7-9 hours of sleep and avoiding screens before bed.
3 habits for a longer, healthier life:
1. Strength train 2-3 times per week
2. Eat fatty fish like salmon 2-3 times per week
3. Meditate or do deep breathing for 10-20 mins daily
These science-backed behaviors support muscle mass, brain health, and stress resilience as you age.
1. Strength train 2-3 times per week
2. Eat fatty fish like salmon 2-3 times per week
3. Meditate or do deep breathing for 10-20 mins daily
These science-backed behaviors support muscle mass, brain health, and stress resilience as you age.
December 14, 2025 at 4:15 AM
3 habits for a longer, healthier life:
1. Strength train 2-3 times per week
2. Eat fatty fish like salmon 2-3 times per week
3. Meditate or do deep breathing for 10-20 mins daily
These science-backed behaviors support muscle mass, brain health, and stress resilience as you age.
1. Strength train 2-3 times per week
2. Eat fatty fish like salmon 2-3 times per week
3. Meditate or do deep breathing for 10-20 mins daily
These science-backed behaviors support muscle mass, brain health, and stress resilience as you age.
Ways mindfulness makes your life better:
Improved focus
Reduced stress
Better sleep quality
Enhanced relationships
Greater self-awareness
Every person should develop a simple daily practice.
Improved focus
Reduced stress
Better sleep quality
Enhanced relationships
Greater self-awareness
Every person should develop a simple daily practice.
December 13, 2025 at 7:35 PM
Ways mindfulness makes your life better:
Improved focus
Reduced stress
Better sleep quality
Enhanced relationships
Greater self-awareness
Every person should develop a simple daily practice.
Improved focus
Reduced stress
Better sleep quality
Enhanced relationships
Greater self-awareness
Every person should develop a simple daily practice.
You don't chase longevity.
You build it.
Daily.
Consistently.
Patiently.
Like a garden, not a race.
You build it.
Daily.
Consistently.
Patiently.
Like a garden, not a race.
December 13, 2025 at 10:48 AM
You don't chase longevity.
You build it.
Daily.
Consistently.
Patiently.
Like a garden, not a race.
You build it.
Daily.
Consistently.
Patiently.
Like a garden, not a race.
I don't know who needs to hear this, but...
You can't manage what you don't measure.
Get a home blood pressure monitor.
Check twice daily.
Keep records.
This data becomes gold when working with your doctor.
You can't manage what you don't measure.
Get a home blood pressure monitor.
Check twice daily.
Keep records.
This data becomes gold when working with your doctor.
December 13, 2025 at 1:20 AM
I don't know who needs to hear this, but...
You can't manage what you don't measure.
Get a home blood pressure monitor.
Check twice daily.
Keep records.
This data becomes gold when working with your doctor.
You can't manage what you don't measure.
Get a home blood pressure monitor.
Check twice daily.
Keep records.
This data becomes gold when working with your doctor.
Lifestyle is medicine.
Prevention is power.
Action beats intention.
Begin now.
Prevention is power.
Action beats intention.
Begin now.
December 12, 2025 at 4:17 PM
Lifestyle is medicine.
Prevention is power.
Action beats intention.
Begin now.
Prevention is power.
Action beats intention.
Begin now.
Don't:
• Force rest
• Fight sleep
• Stay in bed awake
Instead:
• Move your body
• See morning sun
• Create evening peace
Sleep is earned during the day.
• Force rest
• Fight sleep
• Stay in bed awake
Instead:
• Move your body
• See morning sun
• Create evening peace
Sleep is earned during the day.
December 12, 2025 at 7:04 AM
Don't:
• Force rest
• Fight sleep
• Stay in bed awake
Instead:
• Move your body
• See morning sun
• Create evening peace
Sleep is earned during the day.
• Force rest
• Fight sleep
• Stay in bed awake
Instead:
• Move your body
• See morning sun
• Create evening peace
Sleep is earned during the day.
3 Pillars to lose fat after 40:
• Resistance training 2-3x weekly
• 30-40g protein per meal
• Strategic cardio matching stress levels
These work together as an integrated system.
• Resistance training 2-3x weekly
• 30-40g protein per meal
• Strategic cardio matching stress levels
These work together as an integrated system.
December 11, 2025 at 10:43 PM
3 Pillars to lose fat after 40:
• Resistance training 2-3x weekly
• 30-40g protein per meal
• Strategic cardio matching stress levels
These work together as an integrated system.
• Resistance training 2-3x weekly
• 30-40g protein per meal
• Strategic cardio matching stress levels
These work together as an integrated system.
How to optimize your day:
Morning:
• Move body
• Protein first
• Light exposure
Afternoon:
• Deep work
• Social time
• Stand breaks
Evening:
• Digital sunset
• Gentle movement
• Connect with others
Morning:
• Move body
• Protein first
• Light exposure
Afternoon:
• Deep work
• Social time
• Stand breaks
Evening:
• Digital sunset
• Gentle movement
• Connect with others
December 11, 2025 at 1:12 PM
How to optimize your day:
Morning:
• Move body
• Protein first
• Light exposure
Afternoon:
• Deep work
• Social time
• Stand breaks
Evening:
• Digital sunset
• Gentle movement
• Connect with others
Morning:
• Move body
• Protein first
• Light exposure
Afternoon:
• Deep work
• Social time
• Stand breaks
Evening:
• Digital sunset
• Gentle movement
• Connect with others
When I feel overwhelmed, I:
• Run trails
• Get outside
• Deep breathe
• Practice gratitude
• Connect with friends
Nature is medicine.
• Run trails
• Get outside
• Deep breathe
• Practice gratitude
• Connect with friends
Nature is medicine.
December 11, 2025 at 4:24 AM
When I feel overwhelmed, I:
• Run trails
• Get outside
• Deep breathe
• Practice gratitude
• Connect with friends
Nature is medicine.
• Run trails
• Get outside
• Deep breathe
• Practice gratitude
• Connect with friends
Nature is medicine.
How to build mitochondrial resilience:
• Practice time-restricted eating
• Incorporate zone 2 cardio training
• Optimize sleep quality above all else
• Ensure nutrient sufficiency, not excess
• Expose yourself to temperature variation
Your energy production systems respond to strategic stress.
• Practice time-restricted eating
• Incorporate zone 2 cardio training
• Optimize sleep quality above all else
• Ensure nutrient sufficiency, not excess
• Expose yourself to temperature variation
Your energy production systems respond to strategic stress.
December 10, 2025 at 7:15 PM
How to build mitochondrial resilience:
• Practice time-restricted eating
• Incorporate zone 2 cardio training
• Optimize sleep quality above all else
• Ensure nutrient sufficiency, not excess
• Expose yourself to temperature variation
Your energy production systems respond to strategic stress.
• Practice time-restricted eating
• Incorporate zone 2 cardio training
• Optimize sleep quality above all else
• Ensure nutrient sufficiency, not excess
• Expose yourself to temperature variation
Your energy production systems respond to strategic stress.
Benefits of deep breathing:
• Stress relief
• Better sleep
• Mental clarity
• More energy
That's why breathing matters.
• Stress relief
• Better sleep
• Mental clarity
• More energy
That's why breathing matters.
December 10, 2025 at 10:53 AM
Benefits of deep breathing:
• Stress relief
• Better sleep
• Mental clarity
• More energy
That's why breathing matters.
• Stress relief
• Better sleep
• Mental clarity
• More energy
That's why breathing matters.
People over 40 generally struggle with:
• Poor sleep
• Low energy
• Chronic stress
• Limited movement
Master these and thrive.
• Poor sleep
• Low energy
• Chronic stress
• Limited movement
Master these and thrive.
December 10, 2025 at 1:02 AM
People over 40 generally struggle with:
• Poor sleep
• Low energy
• Chronic stress
• Limited movement
Master these and thrive.
• Poor sleep
• Low energy
• Chronic stress
• Limited movement
Master these and thrive.
When you feel isolated, don't:
- Retreat further
- Scroll social media
- Compare yourself to others
Instead:
- Schedule one meaningful connection
- Join a community with shared interests
- Practice small social interactions daily
Human connection is as vital to health as nutrition and exercise.
- Retreat further
- Scroll social media
- Compare yourself to others
Instead:
- Schedule one meaningful connection
- Join a community with shared interests
- Practice small social interactions daily
Human connection is as vital to health as nutrition and exercise.
December 9, 2025 at 4:52 PM
When you feel isolated, don't:
- Retreat further
- Scroll social media
- Compare yourself to others
Instead:
- Schedule one meaningful connection
- Join a community with shared interests
- Practice small social interactions daily
Human connection is as vital to health as nutrition and exercise.
- Retreat further
- Scroll social media
- Compare yourself to others
Instead:
- Schedule one meaningful connection
- Join a community with shared interests
- Practice small social interactions daily
Human connection is as vital to health as nutrition and exercise.
You don't need:
- The latest wearable technology
- Expensive superfoods
- Celebrity-endorsed supplements
You Need to:
- Sleep consistently
- Move regularly
- Connect meaningfully
The fundamentals cost little but deliver everything.
- The latest wearable technology
- Expensive superfoods
- Celebrity-endorsed supplements
You Need to:
- Sleep consistently
- Move regularly
- Connect meaningfully
The fundamentals cost little but deliver everything.
December 9, 2025 at 7:58 AM
You don't need:
- The latest wearable technology
- Expensive superfoods
- Celebrity-endorsed supplements
You Need to:
- Sleep consistently
- Move regularly
- Connect meaningfully
The fundamentals cost little but deliver everything.
- The latest wearable technology
- Expensive superfoods
- Celebrity-endorsed supplements
You Need to:
- Sleep consistently
- Move regularly
- Connect meaningfully
The fundamentals cost little but deliver everything.
A myth about gut health:
Only probiotics matter for microbiome health.
This overlooks the critical role of prebiotics, diet diversity, meal timing, and stress management in maintaining gut integrity.
Your microbiome responds to every aspect of your lifestyle, not just supplements.
Only probiotics matter for microbiome health.
This overlooks the critical role of prebiotics, diet diversity, meal timing, and stress management in maintaining gut integrity.
Your microbiome responds to every aspect of your lifestyle, not just supplements.
December 8, 2025 at 10:04 PM
A myth about gut health:
Only probiotics matter for microbiome health.
This overlooks the critical role of prebiotics, diet diversity, meal timing, and stress management in maintaining gut integrity.
Your microbiome responds to every aspect of your lifestyle, not just supplements.
Only probiotics matter for microbiome health.
This overlooks the critical role of prebiotics, diet diversity, meal timing, and stress management in maintaining gut integrity.
Your microbiome responds to every aspect of your lifestyle, not just supplements.
Peak performance doesn't happen overnight.
But…
If you start practicing these 3 tiny habits daily, you'll start to feel incredible:
• Sleep by 10pm
• Walk at sunrise
• Eat whole foods
But…
If you start practicing these 3 tiny habits daily, you'll start to feel incredible:
• Sleep by 10pm
• Walk at sunrise
• Eat whole foods
December 8, 2025 at 1:55 PM
Peak performance doesn't happen overnight.
But…
If you start practicing these 3 tiny habits daily, you'll start to feel incredible:
• Sleep by 10pm
• Walk at sunrise
• Eat whole foods
But…
If you start practicing these 3 tiny habits daily, you'll start to feel incredible:
• Sleep by 10pm
• Walk at sunrise
• Eat whole foods
2 choices to optimize energy:
Constantly seeking stimulants and "hacks," or building foundational health practices.
Your body is designed to produce abundant energy when given the right conditions.
Constantly seeking stimulants and "hacks," or building foundational health practices.
Your body is designed to produce abundant energy when given the right conditions.
December 8, 2025 at 4:09 AM
2 choices to optimize energy:
Constantly seeking stimulants and "hacks," or building foundational health practices.
Your body is designed to produce abundant energy when given the right conditions.
Constantly seeking stimulants and "hacks," or building foundational health practices.
Your body is designed to produce abundant energy when given the right conditions.
I spent 17 years as a family doctor studying why men over 35 can't lose weight.
Here are the 4 greatest mistakes they make:
• Cutting calories too aggressively
• Choosing cardio over strength training
• Eating too little protein
• Ignoring sleep quality
Fix these first.
Here are the 4 greatest mistakes they make:
• Cutting calories too aggressively
• Choosing cardio over strength training
• Eating too little protein
• Ignoring sleep quality
Fix these first.
December 7, 2025 at 7:44 PM
I spent 17 years as a family doctor studying why men over 35 can't lose weight.
Here are the 4 greatest mistakes they make:
• Cutting calories too aggressively
• Choosing cardio over strength training
• Eating too little protein
• Ignoring sleep quality
Fix these first.
Here are the 4 greatest mistakes they make:
• Cutting calories too aggressively
• Choosing cardio over strength training
• Eating too little protein
• Ignoring sleep quality
Fix these first.