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Daniel Brown

@thenotdoc

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Health & life transformation: inspiring you to find your root causes, helping you become your healthiest, most successful, peaceful and joyful self ❤️
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A busy brain is a superpower… once it’s at peace 🧠🧘 If your brain jumps from idea to idea, plans the future, replays the past, gets distracted by anything, then locks onto one thing for hours… I see you: I have one too 👀 1️⃣ Step one is accepting it. There are two ways to do that: ❌ “That’s just the way I am” is resignation ✅ “My brain has a lot of thoughts, and that’s okay” is peace Same brain… different perspective 2️⃣ Step two is appreciating it… gratitude for your superpower. A brain that can think about anything and everything can connect dots others cannot. It’s particularly adept at developing new ideas, coming up with creative solutions, and positively changing your world How you see your mind changes your mind. Call it a problem and you fight it all day. Call it a gift and it settles. If that’s all you take from this post, it’s plenty And the next level… The right kind of meditation. IMO for you that likely means open-eyed and breathwork led. Consider the physiological sigh, Wim Hof, or box breathing. Before you start, decide what your mind will hold: calming words, gratitude, an important mantra. Anywhere between just one and five minutes can have a dramatic impact Then the physical upgrades: • High quality food • Properly hydrated • Caution with stimulants such as coffee, alcohol and drugs • Much more sun, much less LED • Grounding • Nature, on foot, on trails, walking or running • The device you’re reading this on… put it down more, scroll less. The quick dopamine hits keep a busy brain spiraling ⭐️ Embrace your brain… it’s a gift ⭐️ Share one thing you’ll do differently to show love for your superpower ❤️ #holistichealth #overthinking #adhd #mentalhealth #innerpeace IMO there are VERY FEW SCIENTIFIC FACTS, only well researched opinions… these are mine by @thenotdoc
6
4 hours ago
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The doctor sees your bloods 🩸 The nutritionist sees your plate 🥩 The therapist sees your childhood 🧒 The chiropractor sees your spine 😣 The business coach sees your calendar 📆 EVEN IF each one is good at their piece (that’s far from a given), nobody joins the pieces up So the reflux, the busy brain, the bad back, the marriage, the disease, the stress, the weight gain… each one gets treated on its own, and each one keeps coming back, or is replaced by something else, sometimes something worse IMO almost all of it comes down to two causes: lifestyle and emotions. They run through EVERY piece. Simplify a person to one piece and you’ve already lost the cause ⭐️ Look at ALL of it. Then join it up ⭐️ What do you have going on that you wish was different? When did someone last look at the whole of you? With love ❤️ #wholeperson #holistichealth #rootcause #mindbody IMO there are VERY FEW SCIENTIFIC FACTS, only well researched opinions… these are mine by @thenotdoc
4
3 days ago
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Scrolling might be costing you the life you want 📱 Dopamine is the chemical of WANTING. It fires when you’re anticipating something, chasing it, about to get it. The second you have it, it drops, and your brain is hunting the next hit That’s why it gets MISTAKEN for the pleasure chemical. The feeling was in the chase Every swipe, refresh and notification is a tiny chase. Instagram, TikTok, the news, X, email. Hundreds of small hits an hour, and none of them land, because landing was never dopamine’s job Add the screen itself. LED light a few inches from your eyes, up, down, up, down, for hours. IMO our eyes and brains were never built for it ⭐️ A brain trained on quick hits finds slow rewards hard. The business you’re building. The depth you want with the people you love. Sitting with your partner. Reading a book. Deep work. The things you really want pay out slowly, and a dopamine-addicted brain struggles ⭐️ The same wiring runs the bigger chase too. “I’ll be happy when I hit the number / get the promotion / buy the house.” You get it, dopamine drops, and you’re off after the next line, without joy in the now. Tal Ben-Shahar calls it the “arrival fallacy” The hour you lose scrolling is the small cost. The bigger expense is what that hour does to your brain for the rest of the day. Start the morning on your phone and you’ve set your brain to hunt quick hits until bedtime. An app limit saves the time… it can’t save the day So I start my day with sunlight, breathwork, meditation, prayer and a physical book. The phone stays away. Instagram comes later, curated accounts only, 30 minutes, then it locks me out. Email only 2-3 times daily You KNOW this is true, you can FEEL it… once you’re in, it can be very hard to get out, and everything else gets harder to focus on How does the rest of your day go when it starts on your phone? With love ❤️ PS I’m aware of the irony of where you’re reading this #dopamine #phoneaddiction #socialmedia #focus #screentime IMO there are VERY FEW SCIENTIFIC FACTS, only well researched opinions… these are mine by @thenotdoc
4
5 days ago
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50. Everything matters AND nothing does ☯️ ✅ EVERYTHING MATTERS: Health is complicated. Life is complicated. Every piece of it counts Do 19 things brilliantly and get the 20th badly wrong, and the 20th is the one that gets you. Chain - weakest link 🔗 Excellent food and movement with your emotions a mess? Still stuck. Emotions sorted but living like crap? Still stuck. Both sorted and your relationships broken? Still stuck It’s all connected (post 49). That’s the whole reason I went geeky-generalist: to see all of it at once and join the dots 🚫 NOTHING MATTERS: If this life is one chapter of something far longer, and IMO the near-death research points that way, then most of what we panic about is tiny Most of what we do and don’t do is about what we think other people think. If nobody knew, what would you care about? (post 48) Your brain was built for a tribe of 150. Now it carries 8 billion people’s problems (post 44). Ask yourself honestly: what are you actually doing about the problem 10,000 miles away? Wishing it were different and doing nothing about it just makes you sad I suggest putting your energy where you can inspire change. Yourself and the people closest to you. If everyone does that, everyone will be better off Marcus Aurelius: “You always own the option of having no opinion.” You don’t have to have one. On anything Say it… “I don’t have to have an opinion about that” Then again, if you believe a creator sees every thought you have, maybe every single thing matters after all 🤔. Back to the top 🔝 There’s no conclusion here. The title says there can’t be… I’m simply philosophizing ⭐️ Nothing is important by default. We decide what is. Choose wisely ⭐️ If something matters to you, ask why. If the reasons are truly yours, go all in. If they’re borrowed from what you think other people think, let it go 50 of 50, done. Thank you for reading With love ❤️ #everythingmatters #geniusofand #philosophy #mindset #holistichealth These 50 posts are about my learnings & current beliefs - they’re always evolving. IMO there are VERY FEW SCIENTIFIC FACTS, only well researched opinions by @thenotdoc
4
7 days ago
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49. Swap SPECIALISTS for a knowledgeable GENERALIST Health. Longevity. Presence. Relationships. Work. Purpose. Pain. Disease. Life balance. Fear. Peace. Fertility. Happiness. Success. Joy 😊❤️ ♾️ It’s all connected ♾️ Every time you talk to a specialist, you’re talking to someone with (hopefully) strong knowledge in ONE area. The nutritionist. The surgeon. The therapist. The counsellor. The chiropractor. The mentor Each one is (hopefully) excellent at their part. And each one is looking very narrowly at a single piece of a huge jigsaw Nobody is joining it up. So you carry on struggling because you’re not addressing all of the true root causes The anxiety. The busy brain. The pain. The illness. The relationship challenges. The pull between chasing the next thing and being at peace, present, here (post 37) IT’S ALL CONNECTED ☯️ To really address any of it, you have to get to the true root causes. What you’re eating. What happened when you were five. A belief you hold about yourself. The lack of sunlight. The toxins around you. Your self talk. The list runs into the thousands (post 3) Only once you understand all of that, and join it up, can life become what I believe you want it to be… ⭐️ Healthy. Successful. Peaceful. Full of joy ⭐️ Generalism gets a bad rap. IMO it’s specialism that may be doing you the most harm Look at ALL of it With love ❤️ #longevity #holistichealth #disease #mindbody #chronicpain These 50 posts are about my learnings & current beliefs - they’re always evolving. IMO there are VERY FEW SCIENTIFIC FACTS, only well researched opinions by @thenotdoc
6
8 days ago
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48. Would you still want it if nobody knew? “Dream big” and “live in the now” are opposites. I wrote about surrendering to life AND going after what you want (posts 28 & 37). This is the other half: how you actually go after it, whilst being right here 1️⃣ GET THE WANT RIGHT ⭐️ If nobody knew, how much would I still want it? ⭐️ Say I want a Ferrari. If I drove it every day and nobody ever knew, would I still? If the answer changes, the want was about being valued or being seen ⭐️ When I get it, what gets fixed? ⭐️ Olympians win gold and fall into depression, because gold was meant to fill a gap and the gap is still there. The child inside who wanted love doesn’t care about medals 🥇 Wanting more is human and good. Just aim it at something that’s yours 2️⃣ TURN THE WANT INTO A PERSON The Ferrari is a result. The real want is to be the kind of person whose life produces one. So describe that person, present tense (post 30). “I am the kind of person who…” Your unconscious can’t be lied to, so make it true today: “I’m doing the work, every day, to become ever more that person”. Focus on giving 100% of what you have to give each day (@innerexcellencejimmurphy) 3️⃣ SET THE FILTER You see whatever is important to you. Decide on a red car and red cars appear everywhere (post 24). So spend 5 minutes a day in the future: a vision board you’ll see daily, a page written as if it’s already happened (“It’s February 23rd 2028 and I am…”) 4️⃣ TAKE THE STEP IN FRONT OF YOU, THEN SURRENDER THE ROUTE I’m in LA and my vision is New York. Without it I never pack the car. With it, I’m in Vegas by lunchtime. In Vegas I meet someone and end up in Miami, in a life I’d never have imagined. The vision got me moving. Surrendering chose the road (post 37) 5️⃣ LIVE TODAY Give 100% of what you have to give, every day, and let THAT be the goal (Jim Murphy). Gold or no gold, you excelled and you loved the years. Gratitude keeps you here (post 40) ⭐️ 5 minutes a day in the future. The other 23 hours 55 minutes right here, being that person ⭐️ With love ❤️ #manifesting #vision #identity #surrender #holistichealth by @thenotdoc
5
9 days ago
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47. Your morning decides your day ☀️ There’s no ideal morning, there’s YOUR ideal morning. Here’s what works well for me, and why: 🧂 Electrolytes first. Salt, electrolytes and apple cider vinegar in water (post 4). That groggy, heavy-eyed feeling is often just dehydration through the night 🙏 If the sun isn’t up yet, I sit somewhere comfy, no LED, just an incandescent, and go through gratitude, prayer and envisioning the day (post 40). Appreciation for what I have, focus for what’s ahead 🔴 An incandescent infrared heat lamp on my face. IMO close to the light of daybreak, without the LED problem (post 32) 📚 A paper book. The feel, the smell, and no LED screen. Reading is like lifting weights for your brain (post 27). Phone away from me, on purpose (post 44) 🌅 Outside for daybreak, the light before the sun. Then back out as the sun actually rises. You feel it. It’s beautiful because we’re built to be drawn to it, and what it does for your day and your long-term health is HUGE (posts 2, 10, 23 & 33). Add grounding every day of the year (posts 13 & 29) ☕️ Coffee about an hour after waking. IMO coffee is usually pretty good if you’re healthy, it’s high quality (mold/toxin-free) and you keep it small, yet unhealthy if you’re unwell, it’s cheap and you drink a ton. The hour matters: it gives the electrolytes time to work and lets your own wake-up chemistry (cortisol) do its job, so IMO a cleaner lift and less afternoon slump. I drink it because I love it, and I intentionally delayed gratification (post 46) 🌬️ Breathwork and meditation. Amazing. Physically, mentally, emotionally 🐾 A walk, usually with my four-legged friend (post 12) 📱 Then Instagram. The few accounts I choose, never the swipe feed (post 44). Post, enjoy it, get on with the day (and after 30 mins my phone locks me out of Insta) Now my day is set up for success, however I choose to measure it ⭐️ Start right ⭐️ With love ❤️ #morningroutine #sunrise #gratitude #electrolytes #holistichealth These 50 posts are about my learnings & current beliefs - they’re always evolving. IMO there are VERY FEW SCIENTIFIC FACTS, only well researched opini by @thenotdoc
4
10 days ago
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46. Seek discomfort 🧊🔥 (I feel so strongly about this I’m getting it tattooed) 6 years ago I was sat inside, house at 68 degrees, 3 pairs of socks, 2 layers, a blanket, and my feet hurt from cold. I’d hated the cold since I was a kid, avoided it all my life, and my body had gone soft Then one of my kids showed me Wim Hof and Yes Theory. Ice plunges and mountain hikes in shorts, on breath and mind alone. Seek discomfort is Yes Theory’s whole thing. It became mine We’ve become a soft species. A bit hot, air con on. A bit cold, heating on. A bit bored, phone out. Each time the easy thing, each time a fraction weaker, and it compounds. 10,000 easy options later you’re a lot less healthy and IMO a lot less happy Health too. Get unwell and the pull is “take care of me, fix it”. Take the tablet, have the surgery, sit there. Comfortable now, way worse off later. Making 25 changes and doing them every day is the harder thing, and the one that works (post 34) So every day I look for the harder, more uncomfortable thing: 🧊 Freezing out? Go out in it. Shivering heats you, and 65 indoors feels warm when you come back 🔥 100 degrees? Go out anyway. Sweat. Get the midday sun (post 23) 🛋️ Rather sit on the sofa? Get on the floor and do the body work 📱 Craving the phone at 6am? Push it away, pick up the book (post 27) 💻 Crazy busy? Stop. 5 minutes outside, no phone. The 55 left beat the 60 🍽️ Skip the thing you want to eat. Do the extra rep. Have the hard conversation And the uncomfortable thing makes you MORE comfortable. The satisfaction beats the dopamine hit every time Then the big, unexpected, hard stuff arrives, as it does. And you handle it, because you meet challenge every single day. You’ve TRAINED for this ⭐️ Seek discomfort. Do the harder thing. Get the better life ⭐️ With love ❤️ #seekdiscomfort #wimhof #resilience #coldexposure #holistichealth These 50 posts are about my learnings & current beliefs - they’re always evolving. IMO there are VERY FEW SCIENTIFIC FACTS, only well researched opinions by @thenotdoc
6
11 days ago
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45. Wi-Fi, 5G, Bluetooth… feel better for free ☺️ Wi-Fi, 5G, Bluetooth, the phone in your pocket. Non-Native EMFs. Invisible, constant, and 25 years ago barely any of it existed 📡 The US government’s own animal study found clear evidence of heart tumours in male rats at high doses of NNEMFs. Nobody has proven it’s safe… I’d rather not be the experiment 🔬 A simple example/fix in the reel: Swipe down, tap the Bluetooth icon, it goes grey. IT’S STILL ON. It only turns off in Settings. Most people have had it running 24/7 for years without knowing IMO man-made signals are narrow, pulsed, intense, where the natural fields from the earth and sun (post 13) are broad and varied. We evolved in the latter This is about reduction… the 95%/5% rule (post 31). The tech is brilliant. Use it, carefully: 📴 Bluetooth OFF in Settings, on when you need it 🌙 Router on a timer, off overnight. Or unplug it 📱 Phone out of the pocket and off the body, and away from your head in bed 🎧 Wired headphones over wireless 🔌 Minimize using the phone or laptop while it’s charging 🍲 Microwave… use it less, and step away while it runs ✈️ Airplane mode more often 🌍 Compensate… bare feet on the earth, sun on your skin, time away from all of it (posts 13 & 19) #grounding Everything above is free (except buying wired headphones), and you WILL feel the difference Reduce what’s harmful coming in, give your body more of what it wants With love ❤️ #emf #bluetooth #wifi #5g These 50 posts are about my learnings & current beliefs - they’re always evolving. IMO there are VERY FEW SCIENTIFIC FACTS, only well researched opinions by @thenotdoc
9
12 days ago
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44. Curate your LIFE FEED📱📚🧠 You have a life feed. Every news app, every social app, what you read, what you listen to, who you talk to, what you look for. All of it lands in your mind and all of it gets digested If yours feels like a thousand things pulling at you from the moment you wake, change what you’re feeding yourself 📰 📱 News and social media are a big part of the feed for most of us, and it needs curating. “But I need to know what’s happening.” Do you? If so, be careful how much of it you consume, and how often. IMO your brain was built for a tribe of around 150 people. Eight billion people’s problems before breakfast is a diet it was never built for Train your life algorithm: 🔁 Linger on what you want more of. Skip fast past what you don’t. It learns in days 👍 Follow social accounts that leave you better than they found you. Unfollow the rest, ruthlessly 🎧 📚 Same for podcasts, books and people. Choose the ones that grow you, make you laugh, make you think (post 27) 👭 Relationships - choose wisely. You may be the average of the people you spend the most time with (post 43) Then the deepest level… what you look for: Your attention can only be in one place (post 24). Go looking for problems and you’ll find them everywhere. Go looking for learning, laughter, love, gratitude and people doing good, and you’ll find more of it. Then you create more of it. Then you find more again That life feed becomes your mood, your beliefs, your day. In the end it becomes your world (post 26) ⭐️ Curate the feed. Feed the mind. Control your attention and you control your life ⭐️ Today, notice what pulls at your attention. Decide what deserves it. Then learn to be still With love ❤️ #news #mindset #socialmedia #mentalhealth #holistichealth These 50 posts are about my learnings & current beliefs - they’re always evolving. IMO there are VERY FEW SCIENTIFIC FACTS, only well researched opinions by @thenotdoc
6
13 days ago
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43. Deep relationships beat quitting smoking ❤️ We have always been a tribal species… being with people was life, and being without them was likely death That wiring hasn’t changed. A few close people you can open up to, rely on and sit with tells your nervous system it’s safe. Without them, some deep part of you believes it’s in danger, all the time A massive study of studies found strong relationships raise your longevity by an amount comparable to quitting smoking 🚬❌ The device you’re reading this on? Genius… in SOME ways. It also makes you FEEL connected to hundreds of people while creating the opposite. Likes have no depth. Something passes between people in the same room that no screen carries. Zoom beats a call, and it still isn’t the room Phones, gaming and social media have a place. Laughing online with friends ON TOP OF seeing them is wonderful. Online every day and no one in person for a month ain’t so good Depth beats breadth. A few deep, real, in-person relationships beat fifty surface-level ones 👩‍❤️‍👨 In my experience, people with those few deep relationships have less depression and anxiety, and generally much better health Relationships are a choice, and they take effort. Call. Go. Sit. Be there 🍻 Alcohol? I don’t drink. Even the smallest amount doesn’t agree with me, and I don’t think it’s physically good for the human body. I also don’t believe in obsessing over perfect health, which would be imperfect as a result. So if it helps you form deeper social bonds, and you feel good on it, definitely consider having small amounts in the mix ⭐️ Find your people… be with them ⭐️ With love ❤️ #relationships #community #loneliness #connection #holistichealth These 50 posts are about my learnings & current beliefs - they’re always evolving. IMO there are VERY FEW SCIENTIFIC FACTS, only well researched opinions by @thenotdoc
4
14 days ago
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42. The blood tests that matter 🩸 I’m not your doctor. This is what I’d want for myself Bloods are a guide, and only part of the picture (post 22). Numbers being “in range” does not mean you’re happy and healthy. A number out of range does not mean you’re unhappy or unhealthy. When I guide someone, I talk to them first, then look at the bloods as a bonus And “in range” is often the average of the people being tested, most of whom are unwell. You want optimal, and optimal is usually a different range Focus on the following (along with the standard metabolic panel). Ranges are optimal IMO, in US units: 🔥 METABOLIC Fasting insulin: 2-6 µIU/mL HbA1c: 4.7-5.4% Triglycerides: under 80 mg/dL HDL: over 60 mg/dL 🧯 INFLAMMATION hs-CRP: under 0.5 mg/L Homocysteine: under 8 µmol/L 🧱 NUTRIENTS Vitamin D (25-OH): 60-100 ng/mL (MEANINGLESS IF YOU TAKE A VIT D SUPPLEMENT, and I don’t recommend them AT ALL - posts 2, 10 & 23) B12: over 500 pg/mL Ferritin: 50-150 ng/mL, plus a full iron panel RBC magnesium: 6.0-6.5 mg/dL ⚖️ HORMONES TSH: 0.5-2.0, AND free T3 and free T4 in the top half of their ranges Total testosterone, men: over 700 ng/dL (post 21) Estradiol and progesterone (women): ideally test on days 19-21 of your cycle, about a week before your period, and the same day each time. Progesterone over 10 ng/mL in that window. Estradiol depends on age, ask for the value, not just “normal” How often? Feel well and look after yourself: every two or three years. Not feeling as well as you did, or something new has shown up: once a year or “soon”. Working on something specific: more often Remember, it’s just a guide to ask questions. Get to work on the causes (post 34) True health can’t be judged on bloods alone. But they are a useful piece With love ❤️ #bloodtests #bloodwork #metabolichealth #hormones #holistichealth These 50 posts are about my learnings & current beliefs - they’re always evolving. IMO there are VERY FEW SCIENTIFIC FACTS, only well researched opinions by @thenotdoc
5
15 days ago
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