I’ve been reading about studies pushing the boundaries of early osteoarthritis (OA) detection, like a blood test that identifies key biomarkers up to 8 years before X-rays show damage (with ~77% accuracy), and promising AI-aided MRI analyses that spot subtle tissue changes long before diagnosis.
Meet a Fellow Reinvention Rebel
5 Things Better Than A Cortisol Cocktail
As someone who studies and speaks about the science of stress and its impact on the body, I was a little appalled to read the recent buzz about “Cortisol Cocktails” as a stress reliever. Have you heard of them?
This trendy tonic, typically made with orange juice, salt, and cream of tartar, is being promoted on social media as a miracle cure for “adrenal fatigue” and hormone imbalances.
Here’s the problem: Adrenal fatigue isn’t a medically recognized condition, and there is no scientific evidence that this cocktail does anything meaningful for your cortisol levels.
Science is Your Best Bet for Stress Resilience
As fun as a wellness ritual might sound, this one falls short. Cortisol is a real hormone with a real function, and there are effective ways to support it. Here’s what works better and has the science to back it.
1. Reduce Processed Food
Highly processed foods, such as chips, sugary snacks, and fast food, can spike your blood sugar and contribute to inflammation, which in turn disrupts cortisol balance. Reducing processed food is a powerful way to support both mood and hormone health.
2. Get Morning Sunlight
Exposure to sunlight within 60 minutes of waking helps reset your internal clock. That’s because our body’s natural rhythm runs a little longer than 24 hours, so we need light each day to stay in sync with the world around us. Morning light also helps stimulate serotonin, a neurotransmitter that promotes calmness and focus.
3. Add Morning Movement
A short walk in morning light is a double win: it energizes the body and reinforces your natural awakening response. Movement also helps us sleep better; there is a bi-directional relationship between exercise and sleep.
4. Connect with Others
Supportive connection matters. A heartfelt conversation, a hug, or even shared laughter can stimulate oxytocin, the “bonding hormone,” which helps your body feel safe and eases the stress response over time.
5. Just Breathe
Just 2–3 minutes of deep breathing, meditation, or gratitude can activate your parasympathetic nervous system, which is your body’s built-in calm-down switch.
Top Takeaway
Cortisol balance isn’t found in your blender. It’s built over time through good habits, including sleep, sunlight, movement, healthy eating, and connection. That’s your real daily “cocktail” and dozens of evidence-based studies show it works!
Fitness Wisdom Across the Ages: what a 99-Year-Old legend can teach us about healthy aging today
Two Gerontologists Walk Into a Zoom...
I recently joined Vanessa Valerio, co-founder of Care Indeed, for a Zoom discussion about healthy aging. Vanessa is a fellow gerontologist I met in grad school at USC. We’re both passionate about challenging outdated ideas about aging—and this conversation is full of laughs, insights, and real talk about what it takes to make positive changes at any stage of life.
A Father’s Day Reflection on Gratitude and Grace
Weight, Willpower, and the Science of Appetite
We’ve long been told that managing weight is simple: eat less, move more. But anyone who’s ever struggled with hunger knows it’s not that easy. In a recent article for BBC Science Focus, geneticist Giles Yeo offers a powerful reminder: weight regulation is governed by biology as much as behavior—and for many people, genes play a starring role.
Alzheimer’s Disease and Brain Health: Insights, Resources, and Real Stories
June is Alzheimer’s and Brain Awareness Month, a topic that’s especially close to my heart. I began researching Alzheimer’s in 2021 and have since published several papers, including qualitative studies about family caregivers. Their stories deeply moved me, and continue to shape the work I do today.
To support those of you caring for loved ones with dementia, I’m sharing a few trusted resources.
You're Never Too Old for Bold
This past weekend, I had the pleasure of delivering a keynote at the Stanford Alumni Healthy Living Retreat for Women in the Sierras. One of the themes I emphasized was this: We’re never too old to do hard things.
This message was reinforced when I listened to an Episode #177 of the podcast, Fit Strong Women Over 50, about Mary Newell, a now 74-year-old global marathoner who began running in her mid-50s.