Brandon Luu, MD (@BrandonLuuMD)

Can’t fall asleep before 2 AM. Hit snooze five times. Wide awake at midnight. This is likely a delayed circadian rhythm. Morning light helps, but only if the timing, intensity, and delivery are right. Get it wrong and you delay your clock further. Here’s what to do🧵1/13 ...

Someone just coughed on you. You were on a crowded flight. Now your coworker is sick. The window to prevent infection is narrow. Here’s exactly what to do in the critical hours after a high-risk exposure 🧵1/13 ...

Eating at night causes circadian misalignment—harming metabolic health. A study found it led to a 19% higher morning blood sugar spike. Here’s why when you eat may be just as important as what you eat 🧵1/9...

Sleep deprivation impairs memory by up to 40%, glucose tolerance by 22%, and mitochondrial respiration by 18% But strategic interventions (HIIT, creatine, caffeine, bright light) can help prevent/reverse this damage when sleep isn't an option Here's what you need to know🧵1/13 ...

A warm shower before bed might be the simplest, most underrated hack for better sleep. Here's the evidence-based protocol I swear by (and why it works) 🧵1/7 ...

Psyllium husk is boring, cheap, and criminally underrated. I take it daily because it significantly improves: 🩸 Blood sugar ⚖️ Hunger and weight 🔥 Cholesterol and blood pressure Here’s why you probably shouldn’t ignore it 🧵 1/8 ...

⏰ Your body’s metabolism follows a circadian rhythm—eating late throws it off. In a 6-year study, those who ate most of their calories at dinner had: ⚠️ 2x higher risk of obesity 🩺 1.5x higher risk of metabolic syndrome 🍔 1.6x higher risk of fatty liver disease 🧵 1/9 ...

Aligning eating with your body's circadian rhythm boosts metabolism, controls hunger, and enhances weight loss. Here's the fascinating science behind how to eat with your body’s clock 🧵 1/9 ...

Creatine is your brain’s emergency power supply—rapidly restoring ATP and supporting mitochondria when energy is depleted. In randomized trials, it preserves cognition during severe sleep deprivation. Here’s how to use creatine to stay sharp when it matters most 🧵 1/11...