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"Developing certain habits, like keeping a consistent schedule and limiting blue light exposure before bed, can improve your sleep hygiene and promote quality sleep."

"Sticking to a schedule, having a relaxing bedtime routine, exercising regularly, keeping your bedroom dark and at a comfortable temperature, and watching what you eat and drink can all impact the quality of your sleep."

https://www.healthline.com/health/sleep-hygiene

12 Tips for Better Sleep Hygiene Sleep hygiene is about having healthy sleep habits. Learn which behaviors, both during the day and around bedtime, can affect your sleep quality.

Hot off the press!

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It’s Wild

https://puvema.com/its-wild/

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Puvema - It’s Wild Spending time with nature comes with myriad benefits. Another way of looking at it is that not spending time with nature comes with myriad problems.

If you enjoy our posts and you’re challenged by emotional eating, we invite you to check out our special report:

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How to Permanently Overcome Emotional Eating

https://puvema.com/report/how-to-permanently-overcome-emotional-eating/

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Puvema - How to Permanently Overcome Emotional Eating This special report gets to the bottom of emotional eating.

"Research has shown that HWC significantly improves engagement in lifestyle interventions, leading to better cardiovascular outcomes. For example, individuals who engage in coaching programs have shown clinically significant improvements in blood pressure, cholesterol levels, blood glucose/A1C levels, BMI, cardiorespiratory fitness and overall heart health. By fostering high-quality motivation and self-efficacy, health and well-being coaches help patients become more internally motivated and confident in their ability to make meaningful health changes and maintain them over time."

"HWC is key to effective implementation of lifestyle medicine in clinical care, to support patients in engaging in the six pillars of lifestyle medicine to prevent and treat chronic disease."

"HWC is poised to reduce cardiovascular disease burden and improve individual and public health outcomes. Through research, certification and health system integration, it's becoming an integral part of cardiovascular care, empowering patients to make lasting lifestyle changes and achieve long-term success."

https://www.acc.org/Latest-in-Cardiology/Articles/2025/02/01/42/Prioritizing-Health-Journey-of-the-Health-and-Well-Being-Coaching-Profession

Prioritizing Health | Journey of the Health and Well-Being Coaching Profession - American College of Cardiology Courageous Conversations | The Invisible Armor: A Personal Reflection on The Power of Resilience as a Black Woman in Cardiology

"Later, as habits strengthen, the decision parts of the brain no longer need to kick in to initiate the action. The habit is now activated in memory and considered automatic: The neural circuits can perform the habit without conscious thought. In other words, you don’t need to choose to perform the action any more."

https://www.cnn.com/2023/04/16/health/brain-how-habits-form-wellness-partner/index.html

How to stick with new habits — or kick old ones | CNN Understanding what the brain does when you’re trying to change your behavior can help you stick with new habits — or kick old ones to the curb.

"Spare tire. Beer belly. Apple shape. Whatever you call it, excess fat around your midsection is bad news--and not just because it makes your jeans uncomfortable.

Belly fat, or what experts call visceral fat, is a particularly dangerous type of fat that forms inside the abdomen. 'It's a type of fat that surrounds the internal organs, like the liver and intestines,' explains obesity medicine specialist Jaime Harper, MD. 'The dangers of visceral fat aren't completely understood, but it has been shown to contribute to inflammation and insulin resistance.'"

https://www.livestrong.com/article/13723172-dangers-of-belly-fat/

This Diabetes-Friendly Exercise Routine Can Help You Lose Belly Fat Fast Belly fat can increase your risk of diabetes complications like diabetic neuropathy and heart disease. These five diabetes-friendly weight loss exercises can help.

If you enjoy our posts and you’re interested in the psychology of lasting behavior improvement and positive habit formation, we invite you to check out our special report:

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How to Form Self-Care Habits That Truly Stick

https://puvema.com/report/how-to-form-self-care-habits-that-truly-stick/

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Puvema - How to Form Self-Care Habits That Truly Stick This special report describes how to make change go from seemingly impossible to eminently doable.

In the west, there's a land.

The people there struggle with type-2 diabetes, cardiovascular disease, cancer, dementia, chronic neuromusculoskeletal pain, anxiety, depression, and related ailments.

Despite knowing what to do and having good intentions, they struggle with their eating habits, exercise habits, and overall self-care habits.

This is the Province of Knowledge and Good Intentions.
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In the east, there's a land.

The people there are thriving.

They consistently maintain their self-care habits.

They adeptly turn knowledge and good intentions into action, habits, and results.

This is the Province of Thriving.
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Between the two lands is a 100-mile-wide gap:

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Implementation Gap

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Each and every day, millions of people try to travel from the Province of Knowledge and Good Intentions to the Province of Thriving, but most don't make it through Implementation Gap.

They get sucked up by quicksand, eaten by dragons, or swept away by tsunamis.
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Some rather benevolent figures also roam these lands:

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Mayo Clinic Certified Wellness Coach Jason Gootman and his team of wellness professionals

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Jason and his team are IMPLEMENTATION SPECIALISTS.

They help people build IMPLEMENTATION BRIDGES that enable them to successfully navigate Implementation Gap.

They provide people with accountability, guidance, and support rooted in the psychology of lasting behavior improvement and positive habit formation and help them get from the Province of Knowledge and Good Intentions to the Province of Thriving.

The end.

"Mainstream medical advice, quite correctly, pulls our focus onto diet, exercise, and sleep as the central pillars of optimal health."

"Whole foods reign supreme."

"Social connection and support have been shown to improve health outcomes across the board--from decreasing cardiovascular mortality to improved blood glucose control and even cancer survival rates. Unsurprisingly, social integration is associated with overall improved mental health."

https://bigthink.com/health/5-science-backed-ways-to-extend-your-healthspan/

5 science-backed ways to extend your healthspan What Greek myths, cold showers, and tomato ketchup reveal about aging well, living longer, and staying healthy.

Extra! Extra! Read all about it!

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Losing Weight Is Simple

https://puvema.com/losing-weight-is-simple/

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Puvema - Losing Weight Is Simple In part, because change is hard. And in part, because weight-loss charlatans are constantly disseminating nonsense ideas.