Puvema

10/17/2025

In the west, there's a land.

The people there struggle with type-2 diabetes, cardiovascular disease, cancer, dementia, chronic neuromusculoskeletal pain, anxiety, depression, and related ailments.

Despite knowing what to do and having good intentions, they struggle with their eating habits, exercise habits, and overall self-care habits.

This is the Province of Knowledge and Good Intentions.
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In the east, there's a land.

The people there are thriving.

They consistently maintain their self-care habits.

They adeptly turn knowledge and good intentions into action, habits, and results.

This is the Province of Thriving.
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Between the two lands is a 100-mile-wide gap:

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Implementation Gap

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Each and every day, millions of people try to travel from the Province of Knowledge and Good Intentions to the Province of Thriving, but most don't make it through Implementation Gap.

They get sucked up by quicksand, eaten by dragons, or swept away by tsunamis.
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Some rather benevolent figures also roam these lands:

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Mayo Clinic Certified Wellness Coach Jason Gootman and his team of wellness professionals

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Jason and his team are IMPLEMENTATION SPECIALISTS.

They help people build IMPLEMENTATION BRIDGES that enable them to successfully navigate Implementation Gap.

They provide people with accountability, guidance, and support rooted in the psychology of lasting behavior improvement and positive habit formation and help them get from the Province of Knowledge and Good Intentions to the Province of Thriving.

The end.

10/15/2025

"A healthy diet can’t counter the effects of a sedentary lifestyle, the same as regular exercise can’t offset poor eating habits."

"According to Winer, Ding’s study shows how important it is to do at least one thing right--either exercise regularly or eat well--to lower the risk of mortality. But diet and exercise, together, are most helpful when it comes to lowering the risk of death from cardiovascular disease and many forms of cancer."

https://www.healthline.com/health-news/diet-and-exercise-alone-wont-help-you-live-longer-you-have-to-do-both

A new study shows that combining a healthy diet with regular exercise will help you live longer and that even high levels of exercise can't offset the harms of a poor diet.

10/13/2025

“Walking is one of the most evidence-backed strategies to improve health and longevity.”

"Walking at a brisk pace could shave years off your biological age, new research suggests."

"Regardless of your pace, walking is one of the most well-researched ways to boost your mood, lift your energy levels, and stave off a variety of illnesses, according to science."

https://www.insider.com/brisk-walking-slow-signs-aging-16-years-study-2022-4?amp

New evidence suggests signs of aging might be slowed down by routinely walking at a brisk pace of more than three miles per hour.

10/13/2025

Extra! Extra! Read all about it!

We invite you to check out our article:

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Big Pharma’s Corrupt Secret Mantra

https://puvema.com/big-pharmas-corrupt-secret-mantra/

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You arrive at a physician’s office at 9:55 for your 10:15 appointment to make sure you’re not late. You fill out a long questionnaire in the waiting room while listening to Muzak.

10/12/2025

If you enjoy our posts and you’re interested in lifestyle medicine, we invite you to check out our special report:

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Lifestyle Medicine Saves Lives

https://puvema.com/report/lifestyle-medicine-saves-lives/

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This special report details the potency of lifestyle medicine.

10/10/2025

“Combining a whole-life focus with scientifically validated techniques to change your mind is the work of well-trained, certified health and wellness coaches. Their work is now backed by more than 200 scientific studies.”

“Now is the right time to engage a wellness coach to help boost you from merely surviving to thriving.”

https://www.cnn.com/2017/05/03/health/sw-wellness-coach/index.html

Here are some ways wellness coaches get you out of a rut and thriving again.

10/08/2025

"Real self-care is choosing to create a life that you don’t feel the need to regularly check out of."

"Taking care of yourself might look like making a plan to pay off your debt, sticking to a hard morning routine, or cooking healthy meals. It’s facing your problems and unresolved issues head-on, instead of avoiding them and then trying to distract or soothe yourself later."

"If you constantly feel like you need a break, it may be because you’re disconnected from living a life that includes you in it."

"When you take care of yourself, you become the author, not the victim, of your life."

"Self-care is living a life that’s meaningful and being true to yourself."

https://www.psychologytoday.com/us/blog/your-emotional-meter/202104/what-it-really-means-take-care-yourself

Self-care is living a life that’s meaningful and being true to yourself. It’s knowing that massages and green juices are great ways to enjoy life, not escape from it.

10/06/2025

"To boost your brain health this fall, seasonal fruits and vegetables like cranberries and collard greens are full of minerals that can support memory and slow cognitive decline. Many fruits and vegetables available this time of year contain antioxidant properties that protect the brain from oxidative stress and disease."

"Incorporating seasonal fall produce into your diet can benefit both brain health and overall well-being. Options like sweet potatoes, beets, and leafy greens provide nutrients that support memory and cognitive function, while cranberries and ginger offer antioxidant and anti-inflammatory benefits. For an easy boost, try adding these foods to salads, smoothies, or soups this season."

https://www.verywellhealth.com/fall-produce-for-brain-health-8725726

Eating more fruits and vegetables with antioxidant and anti-inflammatory properties can boost brain health.

10/06/2025

If you enjoy our posts and you’re interested in holistic wellness, we invite you to check out our special report:

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Wellness: It’s Holistic

https://puvema.com/report/wellness-its-holistic/

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This special report details the holistic nature of wellness.

10/03/2025

"Research has shown that HWC significantly improves engagement in lifestyle interventions, leading to better cardiovascular outcomes. For example, individuals who engage in coaching programs have shown clinically significant improvements in blood pressure, cholesterol levels, blood glucose/A1C levels, BMI, cardiorespiratory fitness and overall heart health. By fostering high-quality motivation and self-efficacy, health and well-being coaches help patients become more internally motivated and confident in their ability to make meaningful health changes and maintain them over time."

"HWC is key to effective implementation of lifestyle medicine in clinical care, to support patients in engaging in the six pillars of lifestyle medicine to prevent and treat chronic disease."

"HWC is poised to reduce cardiovascular disease burden and improve individual and public health outcomes. Through research, certification and health system integration, it's becoming an integral part of cardiovascular care, empowering patients to make lasting lifestyle changes and achieve long-term success."

https://www.acc.org/Latest-in-Cardiology/Articles/2025/02/01/42/Prioritizing-Health-Journey-of-the-Health-and-Well-Being-Coaching-Profession

Courageous Conversations | The Invisible Armor: A Personal Reflection on The Power of Resilience as a Black Woman in Cardiology

10/01/2025

"Mainstream medical advice, quite correctly, pulls our focus onto diet, exercise, and sleep as the central pillars of optimal health."

"Whole foods reign supreme."

"Social connection and support have been shown to improve health outcomes across the board--from decreasing cardiovascular mortality to improved blood glucose control and even cancer survival rates. Unsurprisingly, social integration is associated with overall improved mental health."

https://bigthink.com/health/5-science-backed-ways-to-extend-your-healthspan/

What Greek myths, cold showers, and tomato ketchup reveal about aging well, living longer, and staying healthy.

09/29/2025

"Being overweight has a profound impact on blood pressure regulation."

"When body weight increases beyond normal levels, it can lead to elevated blood pressure, a condition known as hypertension. Hypertension is a major risk factor for cardiovascular diseases, including heart attacks and strokes."

"One of the main effects of excess body weight is an increase in cardiac output. The heart must pump more blood to supply the larger body mass, which raises systolic blood pressure. This increased workload strains the heart and arteries."

"Overweight individuals often have increased activity of the RAAS, a hormone system that regulates blood pressure and fluid balance. Activation of RAAS leads to vasoconstriction (narrowing of blood vessels) and sodium retention, both of which elevate blood pressure."

"Excess weight can stimulate the sympathetic nervous system, causing increased heart rate and blood vessel constriction. This sympathetic overactivity raises both systolic and diastolic blood pressures, contributing to hypertension."

"Being overweight is closely linked with insulin resistance. Insulin resistance impairs the ability of blood vessels to dilate properly, a condition called endothelial dysfunction. This impairment increases vascular resistance, causing blood pressure to rise."

"Research shows that for every 10 kilograms (about 22 pounds) of excess body weight gained, systolic blood pressure can increase by approximately 3 to 5 mmHg. Diastolic pressure typically increases by 2 to 3 mmHg. These increments may seem small but have significant clinical implications on cardiovascular risk."

https://www.cardiovasculardiseasehub.com/archives/21290

Being overweight has a profound impact on blood pressure regulation. Blood pressure is the force exerted by circulating blood on the walls of blood vessels.