Skip to main content

Posts

Welcome! Together, we can make the world healthier.

Here, in my blog, I share insights on living a healthy lifestyle grounded in science and evidence-based medicine . I teach how to integrate health into your daily life, and I also write about psychology, neurobiology, social evolution, aesthetics, and dopamine — all aspects that influence our well-being and behavior.   I firmly believe that everyone should understand how their body works and be able to apply that knowledge in practice. No one knows you better than you do, and when this self-awareness is combined with an understanding of fundamental physiological processes, it helps you make healthy and effective decisions . I study and teach effective strategies to strengthen and maintain individual health , carefully reviewing scientific research and promoting a culture of health education. For me, health is not just the absence of disease — it’s wellbeing, energy, and the body’s reserve resources . Being healthy means being effective! Everyone has the potential to learn how ...
Read more
Recent posts

Shifting your focus to overcome intention-action gap

 Let me share a simple life hack for overcoming procrastination or slowing down: simply shifting your focus of attention and using dopamine in the process. The dopamine system carefully evaluates several factors to make sure that investing energy in something is worthwhile. The whole process is actually quite similar to a bank deciding whether to grant a businessman a loan for a new business venture.   1) Dopamine and goal achievement. This is a genuinely clear dopamine-driven goal that is directly relevant to survival and reproduction. The goal is extremely clear, unambiguous, and easy to understand — and it is not just an option, but something that matters to you. 2) Probability of achieving the goal. This is based on previous experience and confidence in your ability to succeed. The higher the probability of success, the more likely the brain is to allocate energy to it. 3) Effort required. If the costs are too high, dopamine may be better spent on something easier. ...
Read more

See no evil, hear no evil, speak no evil

Criticizing is easy and pleasant, especially when a person is wrong. Angry condemnation, public ridicule, and debunking propaganda, conspiracy theories, incorrect treatment methods, and misconceptions seem important and useful.  But is that really so? Real facts and observations suggest the opposite. By ridiculing and criticizing, we spread harmful ideas and memes and make their supporters even more convinced of them.   1. Reinforcing misconceptions.   Research shows that after people encounter opposing views, opponents often become even more firmly entrenched in their original views. Especially if it happened publicly, confrontationally, and with ridicule. As Juvenal correctly noted long ago, “opinions are like nails: the more you hammer them, the deeper they sink.” Therefore, you did not ridicule the lie—you only convinced the other person even more that they are right. 2. Spreading lies.   The more often you reproduce lying memes, the more widely they spread. Tha...
Read more

The principle of the golden mean.

  The principle of the golden mean. The tendency to swing to extremes in the search for truth has long been recognized by people. Buddha explained this using the metaphor of a musical instrument, asking, “Tell me, will music sound if the string is too loose?” — “No, teacher.” “And will we hear music if the string is pulled so tight it’s about to snap?” — “No, teacher.”    Buddha continued, “The music you wish to draw from yourself will only emerge when the strings are neither too loose nor too tight but perfectly balanced in the middle. Know that excessive tension leads to excess, while too much relaxation results in weakness. Find your balance — only then can you achieve your goals.”   This principle applies to improving your health as well. There is always a golden mean, optimal performance or resilience point, and the lowest mortality risk. The golden mean may differ among individuals depending on their genetics and lifestyle. It can be determined empirically by c...
Read more

Why consistency beats intensity

  Why consistency beats intensity: 4 cornerstones of daily health — the foundation for everything else On what foundation should you build your health, or why does consistency beat intensity every time? There are 4 essential elements, 4 cornerstones of daily activities that must be in your schedule These are: an eating schedule, a physical activity schedule, a work-rest schedule, and a sleep-wake schedule. Let's look at some examples: ✅1. Regular eating. It's simple — eat at the same time every day, on weekdays and weekends. No skipping and no overeating to compensate. Irregular, chaotic eating negatively affects cognitive function, increases the risk of metabolic syndrome and cardiovascular disease. A study in which people's eating schedules were switched from regular to irregular showed that within 2 weeks, levels of insulin, total cholesterol, and HDL cholesterol changed noticeably. ✅2. Regular sleep. Waking up (this is more important) and going to bed at th...
Read more

Give Five: 5 health ideas for a better life (23)

  Give Five: 5 health ideas for a better life (23)   ✅1 Relaxing the eyes.   Gaze direction and eye muscle tension affect your whole body's posture. Staring at a screen for hours builds tension throughout. What helps: look into the distance regularly — fix your gaze on something at least 4 meters away (a photo or painting with depth works great), close your eyes for 10–30 seconds as a micro-break, and try this: imagine your eyeballs as two heavy, warm spheres slowly rotating in their sockets. Even 10–20 seconds of closed eyes during screen work resets tension — and helps with memory too. ✅2 Dance.   Among all movement-based interventions for depression, dancing comes out on top. Add even a minute to your warm-up or cooldown. Try a victory dance after a win, or dance out stress when it builds. Dancing is also the strongest driver of brain neuroplasticity across all movement types — and builds motor memory with lasting benefits. ✅3 Using the body to access intuition. ...
Read more

How social status affects health and longevity

Social Status: The Numbers Tell the Story Social status — a person’s position in society — is one of the most powerful and least discussed determinants of health and lifespan. The data are unambiguous and span every domain of achievement: Olympic champions live 2.8–3 years longer than other Olympic participants. Nobel laureates live 1.4–2 years longer than scientists who were merely nominated but did not receive the prize, and 6–8 years longer than the average scientist. Academy Award winners live 4 years longer than other professional actors. Among academics, holders of doctoral degrees outlive candidates, and candidates outlive those without advanced degrees.  These are not comparisons between healthy and unhealthy people, or between rich and poor people. They are comparisons within elite populations — people with access, education, and resources — where the single varying factor is rank . The conclusion is unavoidable: status itself changes biology. Status Anxiety...
Read more