HolSpan MD

09/15/2025

Be aware
Be HOL

09/11/2025

Be aware
Be HOL

Prostate cancer remains the 2nd most common cancer among people with prostates. In 2025, it's estimated there will be about 313,780 new cases and 35,770 deaths from prostate cancer in the United States. Click the link below to check out our FREE resources for !

https://bit.ly/4dVZPjf

09/10/2025

Be vigilant
Be optimistic

Be HOL

When was the last time you talked about prostate health? This month, we are partnering with the Prostate Cancer Foundation to encourage people with prostates to speak up and shift into a PROstate of Mind. If something feels off, it's important not to wait and act; it could save your life! Click the link below to access fact sheets, podcasts and more on prostate cancer!

https://bit.ly/4dVZPjf

09/09/2025

Be aware
Be HOL

🚨 It’s not just a number—it’s a wake-up call! 🚨

This , the UCF and the Prostate Cancer Foundation are teaming up to spotlight the urgent need for early detection, especially in communities at higher risk. With an estimated 313,780 new cases and 35,770 deaths projected in the U.S. this year, the urgency is real. Know the risks, talk to your doctor and click the link below to access our FREE resources on prostate cancer.

🔗 https://bit.ly/4dVZPjf

08/18/2025

Even when the “Band-Aids“ are amazingly potent, it’s often more actionable /sustainable to reflect on the root causes.

For many people, it is indeed poor sleep hygiene (behaviors).

Be rested
Be restored
Be HOL

08/15/2025

This is a pretty balanced critique. There is definitely an art to managing big biometric data.

On one hand, it can be very insightful to help encourage/reinforce healthy lifestyle changes (the gaming of building better habits).

On the other hand, analysis paralysis can set in with people being anxious, overly sensitive to and overly reliant on data alone (but not really paying attention or correlating it with how they feel). Both patients and clinicians can fall into that trap…

Be balanced
Be wise
Be HOL

https://www.medpagetoday.com/popmedicine/cultureclinic/117010oys

Robert F. Kennedy Jr. wants every American to use a wearable -- but what do doctors think?

08/09/2025

Be HOL

For you, your family, and your descendants…

If you want the ultimate guide to eating healthy and getting in shape check out my book The Obesity Fix https://amzn.to/38Yx88N.

If you’re interested in health and fitness sign up for my health newsletter https://www.drjamesdinic.com

08/09/2025

The struggle of being worldly vs being healthy

To many this appears “boring”

Be disciplined
Be HOL

Every time you choose your health over social pressure, you’re literally rewiring your brain for success.

Love this quote by ! “Let’s stop shaming people for prioritizing their health, peace, or personal goals.”

Quality sleep is when your brain consolidates memories and clears cellular waste through the glymphatic system. Regular exercise increases production of BDNF, a growth factor that supports brain cell health and neuroplasticity. Limiting alcohol improves sleep architecture and REM cycles.

These aren’t boring choices. They’re evidence-based decisions that support cognitive function, emotional regulation, and metabolic health.

Sometimes the most radical thing you can do is simply take care of yourself.

08/06/2025

Unrealistic, unsustainable perfection is often at odds with practical “good enough”

Be consistent
Be HOL

YOUR BEST LOOKS DIFFERENT EVERY DAY. 👏 Just. Keep. Showing. Up. 👏⁠
⁠
Progress isn’t about perfection. It’s about consistency.⁠
⁠
Whether it’s lifting, eating, or just taking the next right step… you don’t have to be perfect. You just have to keep going.⁠
⁠
🔥 Need support with training or diet?⁠

📲 Get the RP Diet Coach App here: https://rpstrength.com/dietappfb
📲 Get the RP Hypertrophy App here: https://rpstrength.com/hypeappfb

08/05/2025

Lifestyle is at the root of treating (and often preventing!) many of the conditions I see as a Urologist. Lifestyle interventions are literally the first steps of many of our clinical practice guidelines. 

Be aware
Be HOL

The following American Urological Association (AUA) guidelines explicitly list lifestyle interventions as first-line treatments:

Benign Prostatic Hyperplasia (BPH)/Lower Urinary Tract Symptoms (LUTS):

Fluid management, caffeine reduction, alcohol moderation, weight loss, physical activity | 2021

Overactive Bladder (OAB):

Fluid/caffeine management, weight loss, dietary modification, bowel management |2019

Erectile Dysfunction (ED) :

Weight loss, increased physical activity, smoking cessation, alcohol moderation | 2018

Urinary Incontinence (UI) (Female) :

Weight loss, fluid/caffeine management, dietary changes, smoking cessation | 2019

Urolithiasis (Kidney Stones):

Increased fluid intake, dietary sodium/protein reduction, weight management | 2019

Supporting Details:

- Benign Prostatic Hyperplasia (BPH)/LUTS: The AUA guideline for BPH/LUTS in men recommends initial management with lifestyle modifications, including fluid management, reduction of caffeine and alcohol, weight loss, and increased physical activity, before pharmacologic or surgical interventions are considered. This is based on evidence that these changes can reduce symptom severity and progression.

- Overactive Bladder (OAB): The AUA guideline for OAB lists behavioral and lifestyle interventions (such as fluid and caffeine management, weight loss, and dietary modification) as first-line therapy, prior to pharmacologic treatment.

- Erectile Dysfunction (ED): The AUA guideline for ED recommends lifestyle modifications (weight loss, increased physical activity, smoking cessation, and alcohol moderation) as first-line interventions, especially in men with comorbidities such as obesity, diabetes, or cardiovascular disease.

- Urinary Incontinence (UI) in Women: The AUA/SUFU guideline for female UI recommends lifestyle interventions (weight loss, fluid and caffeine management, dietary changes, and smoking cessation) as first-line therapy, particularly for stress and mixed incontinence.

- Urolithiasis (Kidney Stones): The AUA guideline for the management of kidney stones recommends increased fluid intake and dietary modifications (such as sodium and animal protein reduction, and weight management) as first-line preventive strategies.

References to AUA Guidelines:
- These recommendations are consistent with the most recent AUA guidelines for each condition, which emphasize the importance of non-pharmacologic, lifestyle-based interventions as initial management steps. The guidelines are periodically updated, and the above reflects the most current versions as of 2025.

Sources

1. Lifestyle interventions for the treatment of urinary incontinence in adults - https://pmc.ncbi.nlm.nih.gov/articles/PMC8612696/

2. Lifestyle and LUTS: what is the correlation in men? - https://pmc.ncbi.nlm.nih.gov/articles/PMC4380880/

3. CUA guideline on adult overactive bladder - https://pmc.ncbi.nlm.nih.gov/articles/PMC5426936/

4. Development of an online personalized self‐management ... - https://pmc.ncbi.nlm.nih.gov/articles/PMC6851544/

5. Intensive Lifestyle Intervention Reduces Urinary ... - https://pmc.ncbi.nlm.nih.gov/articles/PMC4133305/
o

We determined the effect of an intensive lifestyle intervention on the prevalence, incidence and resolution of bothersome nocturia, increased daytime urinary voiding and urinary incontinence in overweight/obese men with type 2 diabetes after 1 year ...

08/04/2025

Be strong
Be resilient
Be HOL

You’re never too old to start building muscle.

Muscle acts as a metabolic reservoir, storing and utilizing glucose efficiently, preventing insulin resistance, and protecting against chronic disease.

The study found that muscle mass (not BMI) was the strongest predictor of survival, independent of fat mass, cardiovascular risk factors, and metabolic markers.

I used to think lifting weights was just for bodybuilders, I didn’t love the gym and thought cardio was enough.

But when I learned that strength training activates longevity pathways like mTOR and AMPK, protects mitochondria, and triggers the release of myokines (hormone-like compounds that reduce inflammation and enhance brain function) I realized it wasn’t just about looking fit.

It was about living longer, stronger, and healthier.

DOI: 10.1016/j.amjmed.2014.02.007

08/02/2025

Diet, movement, sleep, stress/time management all have to align

Be balanced
Be HOL

REASONS EXCESSIVE CARDIO IS A BAD IDEA (for most people) 👿⁠
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FOR EXAMPLE: if you eat a terrible diet, disregard your sleep quality, and never lift weights, having even the BEST CARDIO PLAN in the world might only grant you a tiny, nearly undetectable improvement in your fitness. ⁠
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Sadly, this improvement would likely be much smaller than the massive effort you’d be putting into your cardio plan while expecting big⁠
results.⁠

Find us on YouTube to learn more!
https://www.youtube.com/