Holly Wilson LMT, CNC, CWC

04/22/2026

National Academy of Sports Medicine Digital Credentials

04/22/2026

National Academy of Sports Medicine Digital Credentials

04/20/2026

Your voice holds power far beyond words.

According to a fascinating study, singing for just one hour can increase your body’s production of secretory immunoglobulin A, or SIgA, by up to 240 percent. SIgA is your immune system’s first line of defense. It coats the lining of your mouth, throat, lungs, and digestive system, blocking viruses and bacteria before they invade deeper.

Researchers compared people who sang to those who simply listened to music or sat quietly. The difference was clear. Singing led to a massive spike in immunity, while the other activities offered only minor changes.

The act of singing is not just emotional. It is physical medicine. Breath control strengthens the lungs. Muscle engagement improves circulation. Vocal vibration stimulates healing in the chest, face, and brain.

Even more impressive? Singing activates the vagus nerve. This nerve calms the body, regulates stress, lowers cortisol, and balances your immune system. It is the body’s natural switch between fight mode and healing mode.

This is not about singing well. It is about singing fully. Whether it is gospel in a choir, humming in the kitchen, or belting a pop song in the car, your immune system listens and responds.

Singing also boosts endorphins, creating a natural high that relaxes the mind and energizes the body. In a world overwhelmed by stress, that shift can be the medicine many people never realized they needed.

So sing like your health depends on it. Because science says it just might.
Your voice is more than expression. It is immunity in motion.

04/20/2026

Your gut and brain are in constant communication through the gut-brain axis — and the research on what that means for your mental health is some of the most compelling science in medicine right now.

Researchers have found clear links between gut microbiome composition and rates of depression, anxiety, and cognitive decline.

A landmark clinical trial found that participants who shifted to a whole-food diet saw significantly greater reductions in depression symptoms than those who received social support alone. Food moved the needle more than therapy.

Diets high in ultra-processed foods, refined sugar, and artificial additives drive neuroinflammation and impair neurotransmitter function. Diets rich in vegetables, omega-3s, fermented foods, and quality protein are linked to better mood and lower rates of depression.

This is nutritional psychiatry — and it’s reshaping how forward-thinking clinicians approach mental health.

You don’t need a complete lifestyle overhaul. I’ve seen patients report better mood, more stable energy, and sharper focus very quickly after cleaning up their diet. Small changes compound. Your next meal is where it starts.

Drop a YES below and I’ll DM you my free Nutrition 101 guide — a great place to start if you’re ready to use food as a tool for how you think, feel, and function.

04/20/2026

If you're not a big meat eater other tasty options to get your 9 essential amino acids are by combining rice and beans or peanut butter and whole wheat.

Explore the IFIC Protein Toolkit for science-based insights, resources and webinars to support informed communication about protein’s role in a healthy diet.

03/13/2026

The brain works best when it processes, not when it stores everything.
Externalizing your thoughts reduces cognitive load and restores mental clarity.

Sometimes the simplest tool is a pen and paper.

03/13/2026

For many chronic diseases, non-genetic factors often account for at least 80 to 90 percent of risk. Our DNA is not our destiny. https://bit.ly/3lcJ5u8

03/13/2026

Any kind of systemic inflammation is going to affect every system in the body. It may manifest more in one particular anatomical area, but it affects the entire body.

Inflammation is tied in with arthritis and memory loss. Diabetes, high insulin levels, high glucose levels, disruption of the gut microbiome are all part of the inflammatory process.

We may feel healthy, but if this inflammation is raging inside of us, then we have a problem.⁣⁣
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So what is the best way to control inflammation while we’re still upstream? First, identify the triggers and causes of inflammation, and then help the body’s natural immune balance reset by providing the right conditions for it to thrive.⁣⁣
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Everyone is treating the downstream effects of inflammation, instead of addressing the cause: multiple problems that are really linked together by inflammation.⁣⁣

If you don’t know where to start, I've put together a FREE guide to help you feel better fast, check it out: https://drhyman.com/pages/inflammation-fix-guide

03/13/2026

Simply optimizing vitamin D may be 40 times more effective at preventing heart attack deaths than cholesterol lowering medications—without the cost or toxicity!

02/25/2026

👉 Culture shows up before the workweek even starts.

It’s the feeling in someone’s chest when they think about logging in or walking through the door.

Fear, dread, and anxiety don’t come from workload alone.

They come from leadership, expectations, and how people are treated under pressure.

Posters don’t build trust.

Behavior does.

If people feel respected, supported, and safe to speak up, performance follows.

If they feel disposable, guarded, or exhausted, no slogan will save you.

Culture isn’t what you say when people are watching.

It’s what they feel when they’re not.

02/25/2026

Your sign to get some sun 👆🏼☀️

Getting sunlight before 10 a.m. can help reset your circadian rhythm and improve sleep quality.

Your circadian rhythm is your internal clock. It helps decide when you feel alert and when you feel sleepy. That clock is highly sensitive to light, especially in the morning.

In a large population study published in BMC Public Health, adults who got more sunlight before 10 a.m. had an earlier sleep midpoint. The sleep midpoint is the halfway point between when you fall asleep and when you wake up. It’s one way researchers measure sleep timing, which simply means when your sleep happens on the clock.

Aim for 20 to 30 minutes of natural light before 10 a.m. Step outside with your coffee. Take a short walk. Sit in direct daylight if you can. Morning light is one of the strongest signals your brain uses to set your daily rhythm.

Small changes in light exposure can influence when your body feels ready for sleep at night and alert in the morning.

de Menezes-Júnior LAA, Sabião T da S, Carraro JCC, Machado-Coelho GLL, Meireles AL. The role of sunlight in sleep regulation: analysis of morning, evening and late exposure. BMC Public Health. 2025 Oct 6;25(1):3362.

02/25/2026

You can be doing all the right things, but if you’re living in a constant stress response, stuck in fight or flight, your body isn’t getting the safety it needs to repair and replenish.

This was a moment in my conversation with .holistic.psychologist that really stayed with me.

We explored how profoundly the nervous system shapes our biology. When your system is wired for danger, it diverts energy toward protection, leaving repair, recovery, and growth as secondary priorities.

Chronic stress reshapes digestion, immunity, hormones, and cellular resilience. Safety is what allows the body to shift out of survival mode and into restoration.

My conversation with Dr. Nicole LePera goes live this Wednesday, 2/25. I can’t wait for you to hear this one. 🎧