drwiktor.bsky.social
Physician on the midlife journey
https://midlifelab.substack.com/
NHS GP. Metabolic health. Health span.
Lifestyle medicine. Physicians' well-being.
34 posts
52 followers
27 following
Getting Started
Active Commenter
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Additional tips
๐ธTry to walk faster or uphill
๐ธTry rucking (just load up a rucksack with 5-10kg weight)
๐ธYou don't need to do your steps in one go! Every step counts and benefits add up.
I hope it helps!
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๐ธOnce you're comfortably hitting 7,000โ8,000 steps a day, you'll be reaping most of the health benefits.
๐ธIf you want to max out health benefits, aim for more than 10,000 a day
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๐ฌ๐ผ๐๐ฟ ๐ฝ๐ฟ๐ฒ๐๐ฐ๐ฟ๐ถ๐ฝ๐๐ถ๐ผ๐ป ๐ณ๐ผ๐ฟ ๐๐ผ๐ฑ๐ฎ๐:
๐ธYou don't need to make massive changes overnight.
๐ธStart small and aim for consistency
๐ธCheck your baseline - find out your average daily step count
๐ธIf you're doing less than 2,500 steps a day, focus on adding an extra 500 - 1,000 steps a day. Gradually build it up.
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๐นHealth benefits continue to grow beyond 8,000 steps a day up to 16,000, but gains are much smaller (additional risk reduction of 5%)
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๐นFor every ๐ฒ๐
๐๐ฟ๐ฎ ๐ญ,๐ฌ๐ฌ๐ฌ ๐๐๐ฒ๐ฝ๐ ๐๐ผ๐ ๐๐ฎ๐ธ๐ฒ, Your risk of dying drops by about 12โ15%, and your risk of heart disease decreases by about 14%.
๐น๐๐ ๐ณ,๐ฌ๐ฌ๐ฌ - ๐ด,๐ฌ๐ฌ๐ฌ ๐๐๐ฒ๐ฝ๐ ๐ฑ๐ฎ๐ถ๐น๐, ๐ฌ๐ผ๐'๐ฟ๐ฒ ๐ถ๐ป ๐๐ต๐ฒ ๐๐๐ฒ๐ฒ๐ ๐๐ฝ๐ผ๐ for significant health gains, with a 50โ60% lower risk of dying from any cause.
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Recent research shows that walking as few as 2,500 steps a day can make a difference.
Here's how it breaks down:
๐นAt 2,500 steps per day, You start reducing your risk of heart disease and early death.
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Whether it's a stroll around the block, a walk in the park, or even pacing around your living room, the benefits are yours to grab.
Every step counts.
So, how much do you really need to walk to see significant health benefits?
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Additional tips
๐ธTry to walk faster or uphill
๐ธTry rucking (just load up a rucksack with 5-10kg weight)
๐ธYou don't need to do your steps in one go! Every step counts and benefits add up.
I hope it helps!
comment in response to
post
๐ธOnce you're comfortably hitting 7,000โ8,000 steps a day, you'll be reaping most of the health benefits.
๐ธIf you want to max out health benefits, aim for more than 10,000 a day
comment in response to
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๐ฌ๐ผ๐๐ฟ ๐ฝ๐ฟ๐ฒ๐๐ฐ๐ฟ๐ถ๐ฝ๐๐ถ๐ผ๐ป ๐ณ๐ผ๐ฟ ๐๐ผ๐ฑ๐ฎ๐:
๐ธYou don't need to make massive changes overnight.
๐ธStart small and aim for consistency
๐ธCheck your baseline - find out your average daily step count
๐ธIf you're doing less than 2,500 steps a day, focus on adding an extra 500 - 1,000 steps a day. Gradually build it up.
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๐นHealth benefits continue to grow beyond 8,000 steps a day up to 16,000, but gains are much smaller (additional risk reduction of 5%)
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His life seemed consumed by constant optimization, procedures, and biohacking. All within the sterile confines of his meticulously controlled environment.
open.substack.com/pub/midlifel...
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His approach includes taking an astonishing 100 supplements daily and undergoing aggressive interventions, like plasma transfusions from his own son (!).
But behind the protocols and biohacks, ๐ ๐๐ฎ๐ ๐ฎ ๐๐ฎ๐ฑ, ๐น๐ผ๐ป๐ฒ๐น๐ ๐บ๐ฎ๐ป.
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But mother nature has always been clear: death is the inevitable fate of all living organisms.
Brian Johnston showcases his ambitious "Blueprint" for slowing ageing.
He claims these efforts have slowed his biological ageing by 30%.
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I will share my journey into self-discovery, and hopefully, it will help you answer the questions about how to live a healthier, happier, exciting and more fulfilling (second part of your) life.
I would love it to be a mutual journey - so I could also learn from You!
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It is time to become open-minded and hungry for new experiences.
My newsletter aims to help men in midlife tame that โmidlife beastโ and rediscover themselves.
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www.bmj.com/content/387/...
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โ๐ง๐ต๐ฒ๐ฟ๐ฒ ๐ถ๐ ๐ฎ ๐๐ผ๐ฟ๐ฟ๐ ๐๐ต๐ฎ๐, ๐ฎ๐น๐๐ต๐ผ๐๐ด๐ต ๐ฝ๐ฒ๐ผ๐ฝ๐น๐ฒ ๐ป๐ฒ๐ฒ๐ฑ ๐ฝ๐ฒ๐ผ๐ฝ๐น๐ฒ ๐ฎ๐ป๐ฑ ๐๐ถ๐น๐น ๐ฝ๐ฟ๐ฒ๐ณ๐ฒ๐ฟ ๐๐ผ ๐๐ฎ๐น๐ธ ๐๐ผ ๐ฝ๐ฒ๐ผ๐ฝ๐น๐ฒ, ๐๐ต๐ฒ๐โ๐น๐น ๐ผ๐ป๐น๐ ๐ฏ๐ฒ ๐ด๐ฟ๐ฎ๐ป๐๐ฒ๐ฑ ๐ฎ๐ฐ๐ฐ๐ฒ๐๐ ๐๐ผ ๐๐ฒ๐ฐ๐ตโ
Laura Squire - MHRA Chief Quality and Access Officer.
PS. Notes from the clinic - written with the use of non-artificial intelligence ๐
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AI might even โsave the NHSโ...
However, the price of this efficiency might impact the standard of care and increase the rationing of care.
We already see this with various โtriageโ tools and digital apps, which aim to reduce access to human clinicians.
People will still crave human contact.
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I highly doubt it.
But we need to accept that this is the future.
There is no queue of people rushing to join the NHS.
The direction of travel is opposite.
The AI tools will get better and safer with time.
They will also get cheaper and more widely implemented in health services.
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We all know how dire the NHS has become in the last few years.
Difficulty accessing care (provided by people in the flesh) leads desperate people to use desperate means.
If you had a choice to access a clinician directly, be it face-to-face or remotely, within 2-3 hours, would you choose an AI bot?
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Contrary to many who believe that AI โis better than doctorsโ as โit surpassed doctors on medical examsโ, this is not why patients use such tools.
At least not for now and not from the UK/NHS perspective.
The article highlights an important reason - ๐๐๐ฃ ๐ถ๐ป ๐๐ฒ๐ฟ๐๐ถ๐ฐ๐ฒ๐.
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Congratulations ๐๐
Looks it's now time for a new book ๐๐ค
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I'm glad we still have H@H in Lanarkshire. The service is brilliant. Cutting such services is very short-sighted
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I agree it can change, the things you outlined are under the headline of NHS being a political organisation ๐
I don't believe that there are leaders / politicians brave enough to lead radical change.
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NHS culture of sacrificing Staff health and wellbeing at all cost to "provide service", poor remuneration, dropping quality of training are just a few causes of people voting with their feet.
I don't believe it can change as long as the NHS remains a political organisation
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100% lifting mood.
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We are past the tipping point. It will take a generation to rebuild NHS assuming gov makes right decisions
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Just had a chat with my GP friend, she put the house for sale and emigrates to work in Canada in 6 months.
My social media is full of doctors looking into alternative careers.
I am looking to retire from medicine in the next 2-3 years (49yo). I don't believe this trend is reversible anytime soon.